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Showing posts from 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 
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 E5MOM20/15 cal row 20 wall balls 15 TTB
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 
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 
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 
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 amSnatch high pull + Power snatch 5 x 1 Hang snatch + snatch 5 x 1 OH Squats 3 x 3
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
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 60/42push ups start 2nd on 15 min mark 
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 CTB75 snatch 75 CTB 50 Snatch 50 CTB10:00 amClean high pull + power clean + push press  5 x 1 power clean + clean + FS + jerk 5 x 1 Front squat 3 x 3 same weight
for time 2001 m run 11 box jumps 30/24"11 thrusters 50/3511 burpee CTB 11 Power cleans 70/4711 HSPU 11 KB swings 11 TTB 11 Deadlifts 70/4711 push jerks 50/352001 m run wear a vest if you have one 
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
5 sets 2 power snatch + 2 OHS Partner WOD 3 rounds each 10 Power snatch 10 box jumps 24/206 rounds each 5 power snatch 10 box jumps 24/20
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 
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 - CTBOpen 12.5 7 min AMRAP 3 thrusters 3 CTB 6 thrusters 6 CTB 9 thrusters 9 CTBkeep increasing reps by 3 
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 amSnatch high pull + Power snatch 5 x 1 Hang snatch + snatch 5 x 1 OH Squats 3 x 3
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
Strength 5 sets with good form 2 power cleans + 2 front squats For time 21 - 15 - 9 Snatch @55/35CTB
rest 5 mins
15 12 9 Snatch @55/35Bar muscle up 20 min time cap