Friday, 25 October 2019

Please see SugarWOD for WODS

you'll also see athlete notes to help prep for WOD


Saturday, 12 October 2019

8am 
5 x E4MOM 
50 du 
25 sit ups 
10 DB man makers 
9am 
Partner WOD 
30 - 24 - 18
Muscle ups 
100ft HS walk or 60 cals 
10:00 am
Snatch high pull + Power snatch 
5 x 1 
3 position Snatch (high,hang,floor)
5 x 1 
OH Squats 
3 x 3 

Friday, 11 October 2019

Red t-shirt Fridays

Here it is everyone, time to have some fun

CrossFit Open 20.1

10 rounds
8 GTOH (clean and jerk or snatch)
10 bar facing burpee

time cap - 15 mins

Thursday, 10 October 2019

I will be covering some skill work today based on movements that might come
up in the open and give you chance to practice away from a work out 

ask me questions and develop your skills 

class will be split into pull and press

Pulling movement drills 
develop glide kip 
focus on 
ring / bar muscle ups 
Butterfly ctb/pull ups 
kipping ctb/pull ups 
Pressing focus 
strict or kipping HSPU 
HS walk 

Wednesday, 9 October 2019


Strength 
5 sets 
2 power snatch + 2 OHS 
Baby Jasper 
10:51 AMRAP 
9 Power snatch 
10 Burpees over bar 
17 TTB 

Tuesday, 8 October 2019

Skill - Butterfly / kipping 
Pull up / CTB 
8 x E3MOM 
250m row 
10 DB thrusters 
rest remaining time 

Monday, 7 October 2019

Strength 
5 sets 
2 cleans + 2 front Squats 
plus 2.5kg 
12 min AMRAP 
40 Air squats 
20 push ups 

Saturday, 5 October 2019

8:00 am
4 x E5MOM 
20/15 cal row 
15 TTB 
50ft/ 15 m HS Walk 
9am 
25 min AMRAP 
partner 1 - du 
partner 2 - AMRAP 
7 Burpees 
14 DB snatch 
10:00 am
Clean high pull + power clean + push press  
5 x 1 
hang clean + clean + FS + jerk 
5 x 1 
Front squat 
3 x 3 
same weight 

Friday, 4 October 2019

Jason 
100 Air squats 
5 ring muscle ups 
75 Air squats 
10 ring muscle ups 
50 Air squats 
15 ring muscle ups 
25 Air squats 
20 ring muscle ups 


Thursday, 3 October 2019

Bar muscle ups 
1 - glide kip 
2 - hip to bar 
3 - muscle up 
4 - volume 
20 min EMOM 
min 1 - Ski erg 
min 2 - 10 DB bench 
min 3 - 10 kb bent over rows 
min 4 - 5 weighted chin ups 
min 5 - 5 weighted dips 

Wednesday, 2 October 2019

Strength - 
2 x snatch + 2 x OHS
plus 2.5kg from 2 weeks ago 
17.4
13 min AMRAP 
55 deadlifts 
55 wall balls 
55 cal row 
55 HSPU 

Tuesday, 1 October 2019

CrossFit Games Open 2020 season 

Some changes for this seasons CrossFit Games 

I have moved the Heats to Friday starting @4pm and running every 30mins
- heats will be in groups of 5 people due to the unknown structure of the WOD
- heats available to book up in advance
- goal is to make it a social evening each week

There will still be classes in the morning for those that can't make the evening.

Retests will be available for those doing the open on Monday, if you are not signed up online
then you will not be able to do the WOD again on Mondays.

SIGN UP HERE 

Different levels available 

RX male and female
Scaled male and female
masters/scaled masters
male and female
- 35 - 39
- 40 - 44
- 45 - 49
- 50 - 54
- 55 - 59
- 60+

18.3
2 rounds 
100 du 
20 oh squats 
100 du 
12 ring muscle ups 
100 du 
20 db snatch 
100 du 
12 bar mu 

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...