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

WOD – Monday 12/08/19

A.

Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 70% of Rep Max Back Squat

B.

“Hit & Run”

3 Rounds:

400 Meter Run

18 Dumbbell Power Snatches (22.5/15)

27 Single Dumbbell Squats (22.5/15)

Scaling/Masters

28/20cal Ass Bike

DB 15/10

By |August 14th, 2019|WOD|Comments Off on WOD – Monday 12/08/19

WOD – Friday 09/08/19

“Blockbuster”

AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Max Rounds of “The Chief” 60/40

Rest 5 Minutes

AMRAP 5:

Buy-In: 25/18 Calorie Assault Bike

Max Rounds of “The Chief” 70/47.5

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike

Max Rounds of “The Chief” 80/55

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats

By |August 14th, 2019|WOD|Comments Off on WOD – Friday 09/08/19

WOD – Thursday 08/08/19

A

E2MOm for 12mins

8 bench Press

8 b/o row

B

In Pairs

10min AMRAP

86 DU

33 Cal Row

By |August 7th, 2019|WOD|Comments Off on WOD – Thursday 08/08/19

WOD – Wednesday 07/08/19

A.

15min to find a Deadlift.

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

B.

“Optimus Prime”

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts 102/70

By |August 6th, 2019|WOD|Comments Off on WOD – Wednesday 07/08/19

WOD – Tuesday 06/08/19

“Horrid Henri”

4 Rounds:

400 Meter Run

22 Dumbbell Hang Clean and Jerks (22.5/15)

22 Pull-ups

By |August 5th, 2019|WOD|Comments Off on WOD – Tuesday 06/08/19

WOD – Monday 05/08/19

A.

Build to Heavy Complex:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

B.

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (52.5/37.5)

15 Lateral Barbell Burpees

15 Overhead Squats (52.5/37.5)

9 Lateral Barbell Burpees

9 Squat Snatches (52.5/37.5)

By |August 5th, 2019|WOD|Comments Off on WOD – Monday 05/08/19