WOD – Friday 23/08/19

For Time:

10 Rounds of “Cindy”

50/35 Calorie Row

30 Power Snatches 52.5/37.5

1 Round of “Cindy”:

5 Pull-ups

10 Push-ups

15 Air Squats

By |August 28th, 2019|WOD|Comments Off on WOD – Friday 23/08/19

WOD – Thursday 22/08/19

“Team Tosh Sprints”

Teams of 2

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

• One athlete works at a time while the other rests

• The flow of the workout goes as follow:

* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters

* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters

* Athlete 1 runs 600 meters, Athlete 2 […]

By |August 21st, 2019|WOD|Comments Off on WOD – Thursday 22/08/19

WOD – Wednesday 21/08/19

“Frank The Tank”

AMRAP 5:

Buy-In: 50 Wallballs 9/7

12 Deadlifts (85/60)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs

9 Deadlifts (102/70)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs

6 Deadlifts (125/85)

6 Lateral Barbell Burpees

Masters

43/30

60/43

85/61

Wall Balls 9/5 both at 9ft target

By |August 20th, 2019|WOD|Comments Off on WOD – Wednesday 21/08/19

WOD – Tuesday 20/08/19

A.

E2MOM

Shoulder Press for load:

#1: 5 reps

#2: 5 reps

#3: 5 reps

#4: 5 reps

#5: 5 reps

Build to a heavy set for the day

B.

“30 Rock”

AMRAP 20:

30 Kettlebell Swings (24/16)

30 Push Presses (42.5/30)

30 Alternating Lunges (BW)

30 Toes to Bar

ENGINE ROOM

By |August 19th, 2019|WOD|Comments Off on WOD – Tuesday 20/08/19

WOD – Monday 19/08/19

A.

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 72.5% of Rep Max Back Squat

2.5% heavier than last week

B.

“Dirty Water”

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

By |August 18th, 2019|WOD|Comments Off on WOD – Monday 19/08/19

WOD – Friday 16/08/19

A.

Deadlift for load:

#1: 3 reps @ 70%

#2: 1 rep @ 75%

#3: 3 reps @ 70%

#4: 1 rep @ 80%

#5: 3 reps @ 70%

#6: 1 rep @ 85%

B.

“Hangnail”

AMRAP 16:

30 Alternating Dumbbell Hang Clean and Jerks (22.5/15)

25 Dumbell OH Alternating Lunges

20 Lateral Barbell Burpees

15 Deadlifts (110/75)

*repeat from 29/01/19

By |August 15th, 2019|WOD|Comments Off on WOD – Friday 16/08/19

WOD – Thursday 15/08/19

A.

E2MOM

Shoulder Press for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Build to a heavy set for today

B.

“Swole Cycle”

Tabata:

Strict Pull-ups

Box Jump 24/20

Push-ups

Assault Bike Calories

Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off

By |August 15th, 2019|WOD|Comments Off on WOD – Thursday 15/08/19

Monday Bank Holiday Opening Times

9am-10am – CrossFit Class

10:15am-11:15am – CrossFit Class

11:30am-12:30am – CrossFit Class

Open Gym – 9am – 12:30pm

*Normal Weekend Times.

By |August 14th, 2019|News|Comments Off on Monday Bank Holiday Opening Times

WOD – Wednesday 14/08/19

“Wreck Trek”

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wall Ball Run (14/9)

15 Wallballs (14/9)

200 Meter Run

Scaling

High Knees or sit ups

Wall ball 9/7 – 7/5

By |August 14th, 2019|WOD|Comments Off on WOD – Wednesday 14/08/19

WOD – Tuesday 13/08/19

A.

12mins to build to Heavy 3-Position Power Clean

B.

“IHOP”

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (52.5/37.5)

By |August 14th, 2019|WOD|Comments Off on WOD – Tuesday 13/08/19