Tuesday, 30 April 2019

Push Press 
5 x 3 + 2.5 kg from last weight 
4 rounds 
25 sit ups 
50 DB OH lunges (25 RH, 25 LH 

Monday, 29 April 2019

Back Squat 
5 x 3 + 2.5 kg from last weight 
4 rounds 
400m Run 
10 power cleans 
15 min time cap 

Saturday, 27 April 2019

8am 
4 x E5MOM 
Acid bath 
min 1 - max cal 
min 2 - max cal 
min 3 - max cal bike 
min 4&5 rest 
9am 
partner wod 
4 rounds 
100 du each 
15 DB clean and jerks 
20 TTB 
20 min time cap 
10:00 am
hang high pull + power clean 
6 x 1 
clean + jerk 
5 x 1 
pendlay row 
5 x 5 

Friday, 26 April 2019

Thursday, 25 April 2019

Ring muscle ups 
1 - Transition 
2 - pull to chest  
3 - pull to hips 
4 - muscle up 
20 min EMOM 
min 1 - bike erg 
min 2 - DB curls 
min 3 - L sit hold 
min 4 - golfers deadlift 
min 5 - DB revers flys 

Wednesday, 24 April 2019

Deadlift 
5 x 5 @80% +2.5kg 
for time 
5 x E3MOM 
80 du (1 min cap )
20 thrusters 
40 Sit ups 

Tuesday, 23 April 2019

Welcome back after a long weekend, hope everyone is recharge and ready to go 

Time to slowly get back into it after Easter Break 

Front Squat 
5 x 5 @ 80% 1RM + 2.5kg 
5 x E4MOM
Max body weight bench 
Max CTB

Saturday, 20 April 2019

9am start time - gym open from 830 for stretching

Murph
1 mile run 
100 pull ups 
200 push ups 
300 squats 
1 mile run 


scales 
1 mile run 
20 rounds Cindy 
5 pull ups 
10 push ups 
15 squats 
1 mile run 

run distance - mile - 1000m - 500m 
pull ups - 100, 50 or 5,3,1 
push ups -  200, 100 or knees 
Squats - 300, 150 or to target 

either way lets enjoy it 

Thursday, 18 April 2019

Bar muscle ups 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - Bike erg 
min 2 - Ring rows 
min 3 - HS Walk / shoulder taps 
min 4 - Bicep curls 
min 5 - L sit holds 

Wednesday, 17 April 2019

clean & jerk  
build to a heavy single 
Speed rowling 
10 x 100m sprint 
punishment 1 snatch per meter 

Tuesday, 16 April 2019

Push Press 
5 x 5 @80% 1rm
18 min EMOM 
min 1 - 15 DB bench 
min 2 - 15 Deadlifts 
min 3 - rest 

Monday, 15 April 2019

Back Squat 
5 x 5 @80% 1RM 
6 x E3MOM 
50 DU 
25 wall balls 
rest as needed 

Saturday, 13 April 2019

8 am
5 x E3MOM
20/15 cals row
15 Push press
rest as needed

9am
Partner WOD
15 min ladder
3, 3 SA DB OH squats
3 CTB
4, 5, 6, reps
rest 5 min
x 2

10 am

Snatch high pull + power snatch
6 x 2+2

Snatch + Hang snatch
5 x 1

Pendlay row
5 x 5

Friday, 12 April 2019

Please remember next weekend its Easter Weekend 

Friday - 8 - 9:30 open gym 
9:30 - 10:30 Team WOD 
Saturday - Murph 
Sunday - closed 
Monday - closed 
Tuesday - normal hours

Forrest 
3 rds 
20 L pull ups 
30 TTB 
40 Burpees 
800m run 

Thursday, 11 April 2019

Bar muscle ups 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM
min 1 - Bike erg 
min 2 - Superman hold 
min 3 - HS walk progression 
min 4 - SA Ring row hold 
min 5 - SS bottom up press e/s 

Wednesday, 10 April 2019

Easter Opening Hours 

Easter Friday - 8-9:30am Open Gym 
9:30am - Team WOD 

Saturday - Murph 
1 mile Run 
100 pull ups 
200 push ups 
300 Squats 
1 mile run 

or 

1 mile run 
20 rds of cindy 
5 pull ups 
10 push ups 
15 squats 
1 mile run 

Sunday - Closed 

Monday - Closed 

May Bank holidays we are also closed 6th and 27th 
24hr Tour of Britain 


As some of you may be aware, a team of us will be using the Bike ergs to cycle around Britain. The total distance for the race is 1,375.7 km (854.8mi) which works out at an average of 60km per hour dividend by 3 bikes. 
The team will be doing an hour on the bike every 4, for 24 hours, sleeping at the gym and giving up there Friday night to help raise some money for a great cause. 

The objective of the John Thornton Young Achievers Foundation is to encourage and assist young people to 'climb as high as they can dream', by providing annual scholarships and bursaries for their training and personal development in the pursuit of their ambitions.

If you could spare some cash and help us raise money that would be great, please see the link below. 

Just Giving link 

I will provide regular updates via social media.

Follow - crossfitbournemouth on instagram
Crossfit Bournemouth on Facebook

Bench press 
5 x 5 @80% +2.5kg 
4 x E5MOM 
100 DU 
12 SHSPU 
8 DB Cleans 

Tuesday, 9 April 2019

Deadlift 
5 x 5 @80% +2.5kg 
6 rounds 
10 burpee box jump  
10 bar muscle ups 
20 min time cap 

Monday, 8 April 2019

Front Squat 
5 x 5 @ 80% 1RM + 2.5kg 
15 min AMRAP 
30 wall balls 
6 DB Snatch
3 min plank 
Extras 
Gymnastic 
2 rounds 
50 ghd sit ups 
50 push up 
50 TTB 
Engine 
Bike 
5 rounds 
2 min easy, rest 15sec 
1:45 moderate, rest 30sec
1:30 fast, rest 2 min 
Active rest move through some air squats

Saturday, 6 April 2019

8am 
5 x E5MOM 
20/15 cal row 
15 burpees 
10 DB snatch 
rest as needed 
9am 
Team WOD 
20 min AMRAP 
30 muscle ups 
60  HSPU 
30 Dball cleans 
60 pistols
10:00 am
clean high pull + power clean 
6 x 1 
hang clean + clean + jerk 
5 x 1 
pendlay row 
5 x 3 

Friday, 5 April 2019

TK 
20 min AMRAP 
8 strict pull ups 
8 box jumps 
12 kb swings 

Thursday, 4 April 2019

Bar muscle ups 
1 - Box drill 
2 - Jumping drill 
3 - Banded drill 
4 - Spotted transition 
5 - Volume 
20 min EMOM 
min 1 - ski erg 
min 2 - bicep curl 
min 3 - bike 
min 4 - L sit hold 
min 5 - row 

Wednesday, 3 April 2019

Snatch 
build to a heavy single 
Snatch pulls 
3 x 3 @90-100% of max lift 
50 C2B / Pull ups 
log max reps from 1st set


Tuesday, 2 April 2019

Push Press 
5 x 5 @80% 1rm
4 x E5MOM 
18/15 cal ski erg 
17 TTB 
14 HSPU 

Monday, 1 April 2019

Back Squat 
5 x 5 @80% 1RM 
4 x E6MOM 
500m row 
8 bar muscle ups 
4 power cleans @80% 1RM


Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...