Friday, 27 September 2019

Summer Throwdown 

Gym Opens @8:30am 

Briefing @9am 

WOD 1 - 9:15 

WOD 2 - 10:15 

Break / Kids class 11-11:45 

WOD 3 - 12:00 

Food / Drink - 1 - 3pm 

Something a little different and fun at the same time

Adrian 
7 rounds 
3 forward rolls 
5 wall walks 
7 TTB 
9 box jumps 30/24"

Thursday, 26 September 2019

There will be a WOD tomorrow for those involved in Saturdays Social
I promise its not gonna affect you for the WODs I have planned for Saturday

Bar muscle ups 
1 - glide kip 
2 - hip to bar 
3 - muscle up 
4 - volume 
WOD 
4 x E5MOM
20/15 cal row 
20 wall balls 
15 TTB 

Wednesday, 25 September 2019

Urgent - Last day to sign up  

If you wish to take part in Saturdays End of Summer Throwdown,

Please Click here don't leave till last min

I need to inform Hewitt and Harvey with numbers for Food,

All levels are welcome always a fun day and a little social after 


WOD 1 start @9am and we aim to finish by 3 including social  

5 sets 
2 power snatch + 2 OHS 
3 rounds 
5 min AMRAP 
100 DU 
10 Strict HSPU 
rest 5 mins 

Tuesday, 24 September 2019

Urgent - Please read 

If you wish to take part in Saturdays End of Summer Throwdown,

Please Click here don't leave till last min

I need to inform Hewitt and Harvey with numbers for Food,

All levels are welcome always a fun day and a little social after 


WOD 1 start @9am and we aim to finish by 3 including social  

for time 
Isabel 
rest 5 min 
for time 
75 burpee over bar 
rest 5 mins 
for time 
grace 
30 clean and jerks 

Monday, 23 September 2019

Urgent - Please read 

If you wish to take part in Saturdays End of Summer Throwdown,

Please Click here

I need to inform Hewitt and Harvey with numbers for Food

All levels are welcome always a fun day 


5 sets 
2 cleans + 2 front Squats
+2.5kg from last time 
3 x E7MOM 
5 chin ups 
HS walk / Taps / hold 
30 sit ups 
5 DB snatch 
rest as needed 

Saturday, 21 September 2019

8am
3 x E5MOM 
40 DU 
20 burpee box jump overs 
15 DB snatch 
9am 
2 rounds 
5 rope climbs/peg board 
50 TTB 
run 200m every time u break 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
Hang snatch + snatch 
5 x 1 
OH Squats 
3 x 3 

Friday, 20 September 2019

UPDATE - In - House Throwdown 
This will be a team event and I will be picking the teams to ensure its equal and fair. 
I need all those interested in taking part to please book in via the Courses Section on GoTeamUp 

Please Enter ASAP so I can plan prizes and not leave till last min 

Bulger 
10 rounds 
150m run 
7 CTB 
7 Front squats 
7 HSPU 

Thursday, 19 September 2019

Skill - Bar muscle ups 
4 x E5MOM 
20/15 cal row 
20 vups 
10 Bar muscle ups 
rest 2 mins 

Wednesday, 18 September 2019

Strength - 
2 x snatch + 2 x OHS 
2 sets 
3 rounds 
50 air squats 
50 SA DB shoulder press 
rest 5 mins between sets 

Tuesday, 17 September 2019

Partner WOD 
3 sets each 
5 min AMRAP 
100 du 
10 KB cleans 
rest 5 mins whilst partner works 

Monday, 16 September 2019

Strength 
5 sets with good form 
2 power cleans + 2 front squats
+ 2.5kg from two weeks ago  
2 rounds
21-18-15-12-9 
Front squats 60/42
push ups 
start 2nd on 15 min mark 

Saturday, 14 September 2019

8am 
15 min EMOM 
min 1 - 20/15 cal row 
min 2 - HS walk / shoulder taps 
min 3 - rest 
9am - Sid qual 3 
25 min rolling clock 
0 - 6 min time cap 
find a 1rm squat clean 
1 min rest 
100 snatch 
100 CTB
75 snatch 
75 CTB 
50 Snatch 
50 CTB
10:00 am
Clean high pull + power clean + push press  
5 x 1 
power clean + clean + FS + jerk 
5 x 1 
Front squat 
3 x 3 
same weight 

Friday, 13 September 2019

for time 
2001 m run 
11 box jumps 30/24"
11 thrusters 50/35
11 burpee CTB 
11 Power cleans 70/47
11 HSPU 
11 KB swings 
11 TTB 
11 Deadlifts 70/47
11 push jerks 50/35
2001 m run 
wear a vest if you have one 

Thursday, 12 September 2019

Ring Muscle ups 
1 - Transition 
2 - Box kip 
3 - Ring muscle up 
4 - Volume 
20 min EMOM 
min 1 - row cals 
min 2 - bicep curls 
min 3 - ring dips 
min 4 - L sit hold 

Wednesday, 11 September 2019

5 sets 
2 power snatch + 2 OHS 
Partner WOD 
3 rounds each 
10 Power snatch 
10 box jumps 24/20
6 rounds each 
5 power snatch 
10 box jumps 24/20

Tuesday, 10 September 2019

for time 
10 peg board / rope climb 
50 push ups 
50 weighted sit ups 
150 aiir squats 
50 TTB 
50 push ups 
10 rope climb / peg board 

Monday, 9 September 2019

Summer Throwdown 

Register below 
https://goteamup.com/p/8770-crossfit-bournemouth/courses/39924/

Due to popular demand and about time we had a gym social to welcome all the new members that have joined us over the Summer months.

I will be running a little competition for mixed abilities on Saturday 28th September.

I will use the same format as the CrossFit Open to give you all an idea of what to expect scale wise.

Categories

Male RX - must have Bar muscle ups, TTB and strict HSPU

Female RX - must have CTB, TTB and HSPU

Male/ Female scale - I will provide suitable options like in classes

Timings

Arrival time - 8am

Brief - 8:30am (Don't be late) (Tom, Phat John and Skarlet that includes you)

WOD 1 - 9am

WOD 2 - 10am

lunch break and Kids 11-11:45

WOD 3 - 12

Social after 

Food and Drink provided

potential for night out also for those are interested

5 sets 
1 clean + 2 front squats 
80% 1rm - increase from last time 
Skill - CTB
Open 12.5 
7 min AMRAP 
3 thrusters 
3 CTB 
6 thrusters 
6 CTB 
9 thrusters 
9 CTB
keep increasing reps by 3 

Saturday, 7 September 2019

8am 
20 min EMOM 
min 1 - ski erg 
min 2 - HSPU 
min 3 - peg board 
min 4 - rest 
9am 
team WOD 
AMRAP 
60 Dball cleans 
60 OHS 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
Hang snatch + snatch 
5 x 1 
OH Squats 
3 x 3 

Friday, 6 September 2019

Daniel 
for time 
50 pull ups 
400m run 
21 thrusters 
800m run 
21 thrusters 
400m run 
50 pull ups 

Thursday, 5 September 2019

Ring Muscle ups 
1 - Transition 
2 - Box kip 
3 - Ring muscle up 
4 - Volume 
20 min EMOM 
min 1 - row 20/15 cals 
min 2 - ski erg 15/12 cals 
min 3 - box jump overs 
min 4 - rest 

Wednesday, 4 September 2019

Strength - 
2 x snatch + 2 x OHS 
Partner wod 
6 rounds 
100 du 
10 hang power cleans 
you go, I go 

Tuesday, 3 September 2019

Skill - 
Rope climb 
for time 
50 wall balls 
50 ttb 
50 cal row 
50 ttb 
50 wall balls 


Monday, 2 September 2019

Strength 
5 sets with good form 
2 power cleans + 2 front squats 
For time 
21 - 15 - 9 
Snatch @55/35
CTB
rest 5 mins
15 12 9 
Snatch @55/35
Bar muscle up 
20 min time cap 

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...