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So far James has created 801 blog entries.

WOD – Wednesday 06/05/20

By |May 6th, 2020|

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WOD – Saturday 05/04/20

By |April 4th, 2020|

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WOD – Friday 04/04/2020

By |April 3rd, 2020|

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WOD – Thursday 02/04/2020

By |April 2nd, 2020|

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WOD – Wednesday 01/04/2020

By |April 1st, 2020|

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Christmas Opening Times 2020

By |December 11th, 2019|

Christmas Eve 24th

(Mulled Wine & Mince Pies & Christmas attire)

9am – Christmas Eve WOD

10:30am – Christmas Eve WOD

12:00pm – Christmas Eve WOD

Closed by 2pm.

Christmas Day 25th

CLOSED

Boxing Day 26th

CLOSED

Friday 27th

10am-12pm (Murph)

Saturday 28th

Normal Hours

Sunday 29th

Normal Hours

Monday 30th

6am – CrossFit

9:30am – CrossFit

12:30pm – CrossFit

5:30pm – CrossFit

6:30pm – CrossFit

7:30pm – CrossFit

Tuesday 31th

Marathon ROW – 9-1pm

New Years Day 1st

Closed.

Thursday 2nd

Normal […]

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WOD – Thursday 14/11/19

By |November 13th, 2019|

Ian Whordley’s 50th Birthday WOD.

14min AMRAP of:

2 Rope Climb

4 Bar Muscle Ups

5 Strict HSPU

50 DU’s

14 = Day

2/4/5 = 11 (Month)

50 = Age

Scaling options:

Rope Pulls or Strict Pull Ups x 6

Box Press, Seated Press, Press Up

Single unders or 60-90 seconds practice.

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WOD – Wednesday 13/11/19

By |November 13th, 2019|

A.

Squat Complex

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat

B.

“Step Aerobics”

3 Rounds For Time:

15 Toes to Bar

20/14 Calorie Row

10 Single Dumbbell Box Step-ups (Each Side)

Dumbbell: 22.5/15

Box: 24/20

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WOD – Tuesday 12/11/19

By |November 13th, 2019|

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (22.5/15)

12 Lateral Burpees Over Dumbbell

200m Run

*Switch After Fully Completed Rounds (6 Each)

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WOD – Monday 11/11/19

By |November 13th, 2019|

A.

OPENS 20.5

For Time (Partitioned Any Way):

40 Ring Muscle-ups

80 Calorie Row

120 Wallballs (20/14)

♀ 14-lb. Ball to 9 ft.

♂ 20-lb. Ball to 10 ft.

Time Cap: 20 Minutes

B.

“Jack”

AMRAP 20:

10 DB Push Press (22.5/15)

10 Kettlebell Swings (24/16)

10 Box Jumps (24/20)

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