WOD – Thursday 27/12/18

A.

15 mins to find a heavy 5 Rep Deadlift.

B.

7 rounds of:

21 Abmat Sit Ups

15 Box Jumps 24/20

9 Deadlifts 85/61

By |December 26th, 2018|WOD|Comments Off on WOD – Thursday 27/12/18

WOD – Friday 21/12/18

A.
Every 3 mins for 12mins
Bulgarian Split Squats x6 each side

B.
“Team Vader”

In Pairs, 6 Rounds, alternating exercises.

24/17 Cal Row
21 Wall Balls 9/7
18 DB Snatches 22.5/15

By |December 21st, 2018|WOD|Comments Off on WOD – Friday 21/12/18

WOD – Thursday 20/12/18

“Powerpuff”

For Time:

30 Toes to Bar

400 Meter Run

15 Power Cleans 80/52.5

800 Meter Run

15 Power Cleans 80/52.5

400 Meter Run

30 Toes to Bar

By |December 19th, 2018|WOD|Comments Off on WOD – Thursday 20/12/18

WOD – Wednesday 19/12/18

A.

Within 15 mins build to a heavy set of 5 rep OHS

B.

“Dead Arm”

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats 43/30

15 Deadlifts 43/30

By |December 18th, 2018|WOD|Comments Off on WOD – Wednesday 19/12/18

WOD – Tuesday 18/12/18

“Dopamine”

5 Rounds, On the 5:00:

60 DU’s

18/15 Calorie Row

200m run

Note down each time completed

This workout takes 25mins to complete & you should have at least 1min rest between sets, if not then changing the Rep range to keep the stimulus of the workout.

By |December 17th, 2018|WOD|Comments Off on WOD – Tuesday 18/12/18

Christmas Opening Times 2018/19

Monday- 24/12/18

Classes

9am – Christmas Eve WOD

10:15am – Christmas Eve WOD

11:30am – Christmas Eve WOD

(Mulled Wine & Mince pies)

Tuesday- 25/12/18

Closed – Christmas Day

Wednesday 26/12/18

Closed – Boxing Day

Thursday 27/12/18

Classes

9pm

10:15pm

11:30am

Open Gym – 9am-12pm

Friday 28/12/18

Classes

9am

10:15am

11:30am

Open Gym – 9am-12pm

Saturday – 29/12/18 Normal Hours

Sunday – 30/12/18 – Normal Hours

Monday – 31/12/18

New Years Eve WOD 9am-1:30pm

Open Gym – 9pm 12pm

Tuesday- 01/01/19

Closed -New […]

By |December 17th, 2018|News|Comments Off on Christmas Opening Times 2018/19

WOD – Monday 17/12/18

“Belly Flop”

21-15-9:

Box Jump Overs (24/20)

Power Cleans (52.5/35)

Chest to Bar Pull-ups

Front Squats (52.5/35)

Lateral Barbell Burpees

Push Jerks (52.5/35)

*Pull Ups

Banded/Ring Rows

By |December 16th, 2018|WOD|Comments Off on WOD – Monday 17/12/18

WOD – Friday 14/12/18

A.

Every 3 mins for 15min

Bench Press x5

(75%-80% of 1RM Build to a heavy 5 Rep)

B. “joker”

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (102.5/70)

Scaling Options

Weights 80/55kg, 60/40kg

High knees, target toes, Toes to KB

By |December 13th, 2018|WOD|Comments Off on WOD – Friday 14/12/18

WOD – Thursday 13/12/18

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Rx’d

5 reps at 60/45

4 reps at 70/50

3 reps at 80/55

Scaling Options

A weight you can do unbroken reps

Rep Range: Row Cal 15/10, DUs 30 or 20 attempts or 60 singles

Score is your slowest set.

By |December 12th, 2018|WOD|Comments Off on WOD – Thursday 13/12/18

Introducing SugarWOD to Sarum CrossFiti

We are excited to start using this great new App to help you track your day to day results, keep focused & see yourself getting better & it’s FREE.

When you create an account make sure to find Sarum CrossFit & you are good to go.

With the SugarWOD mobile app you can:
• Receive alerts when your […]

By |December 12th, 2018|WOD|Comments Off on Introducing SugarWOD to Sarum CrossFiti