Thursday, 29 December 2011

WOD 30-12-2011

A) Shoulder press
3-3-3-3-3

B) 10 min AMRAP
9 deadlift 60/40kg
6 hang power cleans 60/40kg
3 front squats 60/40kg

C) 3 x band sprint into bear crawl

Wednesday, 28 December 2011

WOD 29-12-2011

A) Dynamic warm up

B) For time:
30 bodyweight back squats
30 pull ups
30 burpees
30 kb swings 32/24kg

C) TABATA sledgehammer strikes.

Tuesday, 27 December 2011

WOD 28-12-2011

A) Weighted pull up
5-5-5-5-5

B) 10,9,8,7,6,5,4,3,2,1 reps of:
Bodyweight bench press
200 m run

Monday, 26 December 2011

WOD - 27/12/2011

A) Warm up - 3 attempts at Max effort 400m run rest as needed between efforts.

B) Strength - Back Squat

3-3-3-3-3

C) Conditioning

15 min AMRAP of

50 Double unders
25 KB swings 24Kg
10 Box jumps

We will be running only an evening sessions on the 27th, these will be held 6-7pm 7-8pm.

Friday, 23 December 2011

The 12 days of christmas.



“12 DAYS OF CHRISTMAS”
For Time


1 Christmas Power Snatch (95# / 65#)

2 Pull-ups

3 Burpees

4 Ring Dips

5 Sit-ups

6 Push-ups

7 Air-Squats

8 Slam Ball (9K/4")

9 Box Jumps (24"/20")

10 Wall-Balls (9K /4K)

11 KB Swings (32K /16K)

12 Thrusters (40# / 65#)


This workout is done just like the song….Round 1 = 1 Christmas Power Snatch, Round 2 = 2 Ring Dips and 1 Power Snatch ….etc. Until all 12 rounds are complete.




Thursday, 22 December 2011

WOD 23-12-2011

A) Front Squat
3-3-3

B) For time:
Run 400 m then
5 rounds
5 power clean 60/40 kg
10 bar facing burpees
then finish with
Run 400 m

C) 3 x max effort ring dips

Wednesday, 21 December 2011

Christmas Opening Times

Over the festive period we will be open as follows -



  • Saturday 24th - 0900-1200

  • Sunday 25th - Closed

  • Monday 26th - 0900-1200

  • Tuesday 27th - 1800-2000

  • Wednesday 28th - 0800-0900 & 1800-2000

  • Thursday 29th - 0800-0900 & 1800-2000

  • Friday 30th - 0800-0900 & 1800-2000

  • Saturday 31st - 0900-1200

  • Sunday 1st - Closed

  • Monday 2nd - Closed

  • Tuesday 3rd - business as usual.

As some of you may already know, on the Jan 2nd we'll be smashing down the wall between our two units. You are more than welcome to come down and give a hand lumping some blocks. 'Adam' has mentioned he'll get everyone a bag of chips for helping out! What a nice guy.


If you do plan on coming down to offer a hand, bring steel toe cap boots if you have them don't want you boys damaging your tootsies. We will supply gloves for all you boys who are strangers to hard graft!


WOD 22-12-2011

A) 2 min max rep shoulder press 40/20k
Rest 1 min
2 min max rep push press 40/20k
Rest 1 min
2 min max rep push jerk

B) 10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Wall balls 9/4 kg

C) 3 rounds
10 sit ups
10 v-ups
10 hollow rocks

Tuesday, 20 December 2011

21/12/2012

A) Dynamic warm up

B) Strength - Squat Snatch

2-2-2-2-2

C) Conditioning - Chipper time

For time -

50 Double unders
25 Power Snatch 35Kg/20Kg
50 Box Jumps 24"/20"
25 Push press 50Kg/20Kg
50 Burpees
25 Deadlift 70Kg/50Kg
50 Push ups (Comp)

Start with and on every 5th minute perform a 100m run.

Monday, 19 December 2011

WOD 20-12-2011

A) Deadlift
1-1-1-1-1

B) 5 rounds
400 m run
20 box jumps
10 chest to bar pull ups

Sunday, 18 December 2011

WOD 19-12-2011

A) Thruster
5-5-5-5-5

B) 5 rounds for time:
15 kb swing 24/16kg
20 metre overhead walking lunge 20/10kg
15 press ups

C) 500 m max effort row

Thursday, 15 December 2011

WOD 16-12-2011

A) Dynamic warm up

B) THE BEAR
5 rounds for load. No resting the bar on the ground.
Break up or combine movements any way as long as
all movements are complete range of motion.

1 round - 7 sets of the sequence:
Power clean
Front squat
Push press
Back squat
Push press

The aim is to increase load each round. Rest as required
between rounds.

Wednesday, 14 December 2011

WOD 15-12-2011

A) 3 sets max reps hand stand push ups
Rest as required between efforts

B) TABATA
Sit ups
Hand release press ups
Ring pulls
Ball slams

TABATA - 20 secs work, 10 secs rest x 8.
4 mins on each station

Tuesday, 13 December 2011

WOD - 14/12/2012

Strength - Deadlift

3-3-3-3-3

Conditioning

20min AMRAP of

50 Double unders
21 Deadlift 70/40Kg
10 Burpees

Monday, 12 December 2011

WOD 13-12-2011

A) 3 sets of max reps
Strict pull ups

B) 5 rounds for time :
10 Hang power clean 50/30kg
20 wall balls

Sunday, 11 December 2011

WOD 12-12-2011

A) Back Squat
3-3-3-3-3

B) 10 min AMRAP
Run 100m
3 wall walks
6 KB swings 32/24kg

Thursday, 8 December 2011

WOD 09-12-2011

A)Check the "I SUCK AT" board and work a weakness.

B)For time:
Check in - 200 double unders
5 rounds
5 deadlifts 120/60kg
5 burpees
Check out - 50 box jumps.

You must reach full extension on the box jumps by standing on top of the box.
Full extension cannot be achieved in the jump off the box.

Wednesday, 7 December 2011

WOD - 08/12/2011

Strength - Power clean

1-1-1-1-1

Conditioning -

For 8 minutes -
Every 30 seconds:
Perform 1 Power @ 75% 1RM
Clean and 5 Ball Slams @9/4Kg

For every rep not completed perform 1 handstand push up.

Finisher -

3 attempts at max rep pull ups

Tuesday, 6 December 2011

WOD 7-12-2011

Shoulder press
3-3-3-3-3

Conditioning
7 min AMRAP
7 thrusters 40/20 kg
21 double unders

Finisher
3 x max effort l-sit holds

Monday, 5 December 2011

WOD 6-11-2011

Warm up
3 rounds
5 Turkish get up l/arm
10 kb swings
5 Turkish get up r/arm

Conditioning - YAY BURPEES
5 rounds for time of:
Run 400m
25 burpees

Sunday, 4 December 2011

WOD - 04/12/2011

Strength - Back Squat
5-5-5-5-5

Conditioning

20min AMRAP of

1 Rope ascent
10 Power Clean 50Kg/30Kg
10 Push Ups

Friday, 2 December 2011

Tomorrow's Shenanigans

Guys remember it's our Xmas bash tomoz!!!
For those of you who want to train the gym will be open from 8am to 10.30am.
For the piss heads we will be meeting at Wetherspoons at 12pm sharp
Make sure you got your Xmas jumpers on guys!!!!

Thursday, 1 December 2011

WOD - 12/12/2012

Strength- Squat Snatch

3-3-3-3-3

Conditioning - 'Elizabeth'

21-15-9

Cleans 60/40Kg
Ring dips

Wednesday, 30 November 2011

WOD - 1/12/2011

Strength - Shoulder press

5-5-5-5-5

Conditioning -

15min Amrap of

100m Run
10 Power snatch 30/15Kg
10 Box jumps 24"/2o"

Tuesday, 29 November 2011

WOD - 30/11/2011

Tekkers - Sots Press

Strength - Back Squat
5-5-5-5-5

Conditioning -

Cindy

20min AMRAP of

5 Pull ups
10 Push ups (Competition as usual)
15 Air squats (Not Chicken squats you know who you are??!!)

Monday, 28 November 2011

WOD 29-11-2011

Tekkers - Turkish get up

Conditioning
For time :
Run 1200 metres
3 rounds
10 hang cleans 50/30kg
10 burpees
Run 1200 metres

Finisher
5 min max rep KB swings 24/16 kg

Sunday, 27 November 2011

28-11-2011

Deadlift
5-5-5-5-5

Conditioning
12 min AMRAP
5 deadlift 80/60 kg
7 hand release press ups
9 box jumps

Thursday, 24 November 2011

WOD - 25/11/2011

A) Warm up

100m burpee broad Jumps

B) Conditioning

5 Rounds of

500M Run
50 Air Squats


Wednesday, 23 November 2011

WOD - 24/11/2011

Strength - Overhead Squat

1-1-1-1-1

Conditioning -

15min AMRAP of

100m Run
10 power snatch 30Kg/15Kg
10 Toe to Bar
10 Box Jumps
10 Burpees

Finisher -

3 Attempts at max effort

Double unders.

Tuesday, 22 November 2011

WOD 23-11-2011

Warm up
200 double unders for time

Spend 15 mins working on a weakness.
Use this time wisely guys!!!

CHIPPER TIME
For time:
Run 400m
25 deadlifts 80/60 kg
50 sit ups
25 hang power cleans 50/30 kg
50 box jumps
25 push press 50/30 kg
50 kb swings 24/16 kg
25 burpees
50 pull ups
Run 400 m

Monday, 21 November 2011

WOD - 22/11/2011

Strength - Back Squat

10-5-5-3-3-3

Conditioning -

Benchmark WOD

'COE'

10 Rounds for time of

10 Thrusters 40Kg
10 Ring push ups.

Sunday, 20 November 2011

WOD 21-11-2011

A)Shoulder Press - 10,5,5,3,3,3

B)Death by 10 metre sprint
1 x 10 metre sprint on the 1st minute
2 on the 2nd minute
And so on

C) 3 sets max reps pull ups

Thursday, 17 November 2011

WOD - 18/11/11

Strength - Snatch balance

1-1-1-1-1


The Ensign

Complete as many rounds as possible in 3 minutes: 
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips

Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.

Post total rounds completed to comments.

Wednesday, 16 November 2011

WOD 17-11-2011

"NAPIER"
10 rounds for time:
10 power clean 42.5kg
5 wall walks
20 double unders

Robert Napier was killed in an ambush in Iraq while on contract with the DOD. He was a Royal Marine and a first class operator.
R.I.P. ROYAL

Tuesday, 15 November 2011

WOD 16-11-2011

Warm up
3rounds
10 wall ball
30 double unders

Hang power clean
3-3-3-3-3

10 min AMRAP
5 back squat 100/60kg
7 push press 50/30 kg
9 KB swing 24/16kg

Monday, 14 November 2011

WOD 15-11-2011

Run400m
15 burpees
25 kb swings 32/24kg
15 burpees
Run 400m

Rest 10mins

FRAN
21-15-9
Thrusters 40/30kg
Pull ups

Sunday, 13 November 2011

WOD - 14/11/2011

Warm up - Burgener + Junkyard dog

Strength - Overhead Squat

2-2-2-2-2

Conditioning -

8 Rounds of

3 Power cleans @ 75% bodyweight
40 metre sprint

30sec rest between rounds

Thursday, 10 November 2011

WOD - 11/10/2011

Warm up -

3 Rounds of

10 Walking lunge
10 Burpee box jumps

Strength - Deadlift

3-3-3-3-3

Conditioning

10min amrap
5 50% bodyweight thruster (girls 30k)
7 comp press up
9 box jump 24/20

Anyone competing Saturday can do something else!

Wednesday, 9 November 2011

WOD - 10/11/2011

A) 3 x 400m run
2 min rest between efforts.
Then

B) 4 rounds
30 double unders
20kb swing 32/24kg
15 wall ball
10 burpees

Tuesday, 8 November 2011

WOD - 09/11/2011

Warm up -

3 Rounds of

10 box jumps
10 pull ups

Strength - Power clean

3-3-3-3-3

Conditioning -

15min AMRAP each round consists of

1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups

Monday, 7 November 2011

WOD - 08/11/2011

Work on a weakness for 15 mins

Conditioning

20min Rolling AMRAP

5 min AMRAP of
3 Burpees
6 KB swing 32K/24K
9 T2B

5min AMRAP of
Deadlift 120K /60K

5 min AMRAP of
Cindy
(5 Pull ups
10 Push ups
15 Air squats)

5 min AMRAP of
Thrusters 50K/25K

Sunday, 6 November 2011

WOD - 7/11/2011

A) warm up

3 rounds

10 wall ball
10 Burpees

B) Strengths

Push press

5-5-5-5-5

C) Conditioning

5 rounds of

400m Run
10 Back squat @ bodyweight.

Thursday, 3 November 2011

WOD - 04/10/2011

Strength

Back Squat  3-3-3-3-3

Conditioning

5 rounds for time:
10 KB snatch 5 reps per arm
10 ring push ups
10 hollow rocks
10 box jumps

Wednesday, 2 November 2011

Wod -03/11/11

THURSDAY

Partner WOD :

In teams of two

Max reps in 3 mins rope climbs ( no legs)
One works one rests.

Rest 1 min

GRACE for time
30 clean and jerk 60/40kg
15 reps each

Rest 1 min

KAREN
150 wall balls for time
75 reps each

Tuesday, 1 November 2011

WOD - 02/11/2011

Push Jerk 2-2-2-2-2

Volkswagen
21,15,9 reps of:
Bodyweight bench press
Pull ups

Monday, 31 October 2011

WOD - 01/11/2011

A) Spend 15 mins working on a weakness

B) Conditioning


400m run

10 Over head squat
20 Double unders

9 Over head squat
18 Double unders

......... And so on

400m Run to finish.

Sunday, 30 October 2011

WOD - 31/10/2011

A) thruster

5-5-5-5-5

B)for reps
1 min deadlift 80/60
1 min kb swing 32/16
1 min toes 2 bar
1 min wall balls
1 min burpees.
Rest 1 min and repeat for a total of 3rounds.

Tuesday, 25 October 2011

WOD 26-10-2011

A) Junkyard dog warm up.

B) 3 rounds
2 back squat 80% 1RM
rest 2 min
2 back squat 80% 1 RM
rest 2 min
6 power clean @ 70% 1RM 20 secs rest between each rep
rest 1 min
6 power clean @ 70% 1RM 20 secs rest between each rep.

C) 7 min AMRAP
7 box jump
7 burpees

Monday, 24 October 2011

WOD - 25/10/2011

Tekkers

Kettle bell Snatch

Strength

Bench press

1-1-1-1-1

Conditioning

5 Rounds of

2 x 50m shuttle sprints
10 Power snatch (40K/20K)
10 SDHP (40K/20K)

Sunday, 23 October 2011

WOD 24-10-2011

A cracking hero WOD to start the week off.

"BRADSHAW"

10 rounds for time :
3 hand stand push ups
6 deadlift 100/60kg
12 pull ups
24 double unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Thursday, 20 October 2011

WOD 21-10-2011

A) Hang power snatch
3-3-3-3-3

B) 15 min AMRAP
5 thrusters 40/20kg
5 sumo deadlift high pull
5 burpees

C) 3 x resisted bear crawl into resisted sprint

Wednesday, 19 October 2011

WOD 20-10-2011

A) 3 sets of max rep strict pull ups

B) For time:

Run 800m

10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16kg
Box Jumps 24/20"

100 double unders

Tuesday, 18 October 2011

19/10/11

Strength - Deadlift

5 @ 50% 1rm
5 @ 60% 1rm
5 @ 70% 1rm
3 @ 80% 1rm
3 @ 90% 1rm
1 @ 100% 1rm
1 @ 110% 1rm

Conditioning - 'Elizabeth'

for time do 21-15-9

Clean 60/40Kg
Ring dips

Monday, 17 October 2011

WOD 18-10-2011

A)Back squat
5 sets of 5 reps @ 75per cent of 1RM
followed immediately with 5 box jumps after each set.

B) 5 rounds for time
15 KB swings
10 Knees 2 Elbow
5 wall walks

C) 3 min AMRAP
Rope climbs

Sunday, 16 October 2011

WOD 17-10-2011



WHAT AN EFFORT FROM OUR NATIONAL TEAM. MADE US PROUD TO BE WELSH. AGAINST ALL ODDS PERFORMED HEROICALLY AND NEARLY MADE IT.


Strength - Power clean

2-2-2-2-2


Conditioning - 3 rounds for time

Run 200m

20 pull ups

Run 200m

20 push ups

Run 200m

20 sit ups

Run 200m

20 squats

Friday, 14 October 2011

WOD 15-10-2011

Guys the gym will only be open from 7am till 8.30am tomorrow due to a very important game of chase the egg!!!

In honour of this huge fixture we have come up with the WOD :

"Rugby World Cup Semi Final Gone Bad"

Spend 1 minute on each station for a total of 5 mins

Burpee box jumps
Push press 50/30kg
Calorie row
Power clean 60/40kg
Double unders

Rest 1 min and repeat for a total of 3 rounds

C'MON WALES MUN!!!!!

Thursday, 13 October 2011

WOD 14-10-2011

Strength - Overhead squat
3-3-3-3-3

Conditioning
Death by pull up and air squat.
On the first minute 1 pull up,1 air squat
2nd minute 2 pull ups,2 air squats
and so on until you miss the desired reps within the minute.

Wednesday, 12 October 2011

WOD 13-10-2011

A) Weighted pull ups
1-1-1-1-1

B) Max reps in 2 mins shoulder press 40/20kg
Rest 1 min
Max reps in 2 mins push press 40/20kg
Rest 1 min
Max reps in 2 mins push jerk 40/20kg

C) 10 min AMRAP
7 comp press ups
10 sumo deadlift high pull 40/20kg
20 mountain climbers

Tuesday, 11 October 2011

WOD 12-10-2011

A) 150 double unders for time.

B) 15-12-9 reps of
hang squat clean thrusters 40/20kg
burpee pull ups.

C) 500m max effort row
straight into max rep ring dips

Monday, 10 October 2011

WOD - 11/10/11

A) Warm up

3 Rounds of
10 V-ups
10 Hollow Rocks

B) Strength

Deadlift
5-5-5-3-3-1-1

C) Conditioning

10 Rounds of

Bodyweight bench
200m Run

First round 10 BW-Bench, Second round 9 and so on.

Sunday, 9 October 2011

WOD - 10/10/11

A) Warm up

3 Rounds of

10 Wall ball 9Kg/4Kg
10 Burpees

B) Strength - Front Squat

5-5-5-3-3-1-1

C) Conditioning

5 Rounds of

in a 4 minute window perform
400m Run
20 Box jumps 24"/20"
AMRAP Double unders.

Your score is the acc amount of Double unders.

Thursday, 6 October 2011

WOD - 07/10/11

Strength

Back Squat
1-1-1-1-1

Conditioning

15m AMRAP of

10 wall Ball 9/4Kg
10 Toes to bar
10 Box Jump 24/20"

Wednesday, 5 October 2011

WOD 6-10-2011

A) Warm up
3 rounds
10 wall balls
10 burpees

B) 3 rounds for time:
10 thrusters 40/20kg
15 box jumps

C) In pairs
5 min AMRAP
5 power clean 60/40kg
One works, one rests

Tuesday, 4 October 2011

WOD 5-10-2011

A) Back squat
3-3-3-3-3

B) Conditioning - For time:
21 hang power clean 40/20kg
21 pull ups
21 comp press ups
20 m bear walk
15 hang power clean
15 pull ups
15 comp press ups
20 metre bear walk
9 hang power clean
9 pull ups
9 comp press ups
20 metre bear walk.

C) Stretch and mobilise.

Monday, 3 October 2011

WOD 4-10-2011

A) Handstand tekkers

B) Partner Wod
In pairs
One partner runs 400m whilst the other performs an exercise. They then alternate.
The exercises are as follows:
Row for calories
Box jumps
KB swings 24/16kg
Burpee ball slam
Rope climbs.

So each person completes 5 x 400m run plus the 5 exercises listed above.

C) Stretch and mobilise.

Sunday, 2 October 2011

WOD 3-10-2011

A) Bench press
5-5-5-5-5

B) DEATH BY CLEAN AND JERK

On the first minute perform 1 clean and jerk 60/40kg.
On the second minute perform 2 clean and jerks
and so on until you fail to complete the desired amount of reps within that minute.

C) Stretch and mobility

Thursday, 29 September 2011

WOD - 30/09/2011

Strength - Snatch
1-1-1-1-1


Conditioning -

5 Rounds of

400m Run
15 KB swing 24/10
10 Ring dips
15 Push ups
10 Sit ups

Wednesday, 28 September 2011

WOD 29-9-2011

A) Burgener warm up
Snatch tekkers with pvc pipe.

B)CHIPPER TIME
for time:
Run 400m
30 wall balls 9/4kg
20 pull ups
30 box jumps
20 sumo deadlift high pull 40/25 kg
30 burpees
20 shoulder to overhead 50/30kg
Run 400m

C) Stretch and mobility

Tuesday, 27 September 2011

WOD - 28/09/2011

Strength - Front Squat

5-5-5-5-5

Conditioning -

15min AMRAP

10 Deadlift (100/50Kg)
5 Handstand Push ups
200m Run

Spend 5-10 mins stretching off.

Monday, 26 September 2011

WOD 27-9-2011

A) Weighted pull ups
3-3-3-3-3

B)10,9,8,7,6,5,4,3,2,1 reps of:
KB swings 24/16kg
Burpees
100 m sprint

C) 3 x max effort plank holds
1 min rest between efforts

Sunday, 25 September 2011

WOD 26-9-2011

Strength - Back squat
5-5-5-5

Conditioning - 10 min AMRAP
1 deadlift
1 hang power clean
1 front squat
1 push jerk

Use the same weight to complete the four movements.

Finisher - 500 m row for time

Thursday, 22 September 2011

WOD - 23/09/2011

Strength - Overhead Squat

5-5-5-3-3-1-1

Conditioning -

15 min Amrap of

20 double unders
15 SDHP (40kg)
10 Toe to bar

Wednesday, 21 September 2011

WOD 22-9-2011

A) Press complex - 3 rounds
1 shoulder press
3 push press
5 push jerk

Aim to go heavy. You should be up near your 1RM shoulder press for the complex.

B) Tabata
Wall ball 9/4kg
KB swing 24kg/16kg

Tabata 20 secs work,10 secs rest X 8 per exercise.
Alternate between exercises.

C) 50 burpees for time

Tuesday, 20 September 2011

WOD - 21/09/11

Strength - Snatch

1-1-1-1-1

Conditioning

3 x

800m Run
5 Rounds of 'Cindy' (5 pull ups, 10 push ups, 15 air squat)

Monday, 19 September 2011

20-9-2011

Spend 15 mins practicing a weakness.

Conditioning - FIGHT GONE BAD (slightly modified)

Wall ball
Box jump 24/20"
Sumo deadlift high pull 30/20kg
Push press 30/20kg
Shuttle run

With a continuously running clock, spend 1 min on each station performing as many reps as possible in the minute.Alternate stations every minute until you complete the 5 stations.
The wod is for 3 rounds for total reps with 1 minute rest between rounds

Sunday, 18 September 2011

WOD 19-9-2011

Billy at full extension on the Clean and Jerk.

Busy week coming up guys. Remember on Saturday we have our mini comp to find out our team for the divided we fall games. We would love all members to get involved and have a crack at the wods. Get your names on the board A.S.A.P remember all wod's are scalable. This will be followed by a big night out. Arrangements for comp and night out will be sorted this week and posted as soon as finalised. Anyway on with the serious stuff!!!

Strength - front squat
3-3-3-3-3

Conditioning - for time:
50 double unders
3 rounds
5 clean and jerk 60/40kg
10 competition push ups

40 double unders
2 rounds
5 clean and jerk 60/40kg
10 competition push ups

30 double unders
1 round
5 clean and jerk 60/40kg
10 competition push ups

Thursday, 15 September 2011

WOD 16-9-2011

Great effort on last nights wod by everybody. Jack turned out to be a really tough cookie, but what else can you expect from a HERO wod!!!

A) 100 double unders for time
50 hand release press ups for time.

B) Spend 15 mins practicing a weakness!!!!
Use this time wisely and don't just go for a chat!!!!

C) For time:
Run 1200m
50 thrusters 20/15kg
30 pull ups

Wednesday, 14 September 2011

WOD 15-9-2011

A) Strength - deadlift
5-5-5-5

B) "JACK"
20 min AMRAP
10 push press 50/30kg
10 kb swings 24/16kg
10 box jumps 24"

Tuesday, 13 September 2011

WOD 14-9-2011

A) Dynamic warm up

B) In pairs
2 min AMRAP ( total reps)
KB swings 24/16kg
Med ball slams 9/4kg
Alternate between the exercises every 30 secs
Rest 2 mins and repeat.

C)In pairs
2 min AMRAP (total reps)
Medball clean into wallball
Boxjump 24/20"
Alternate between the exercises every 30 secs

D) 3 rounds
12 ball slam burpees
Rest 1 min between rounds.

Ball slam burpees - perform a ball slam, catch it on the rebound, put the ball on floor then burpee, pick the ball up and repeat.

Finisher - For time :
75 knees to elbow

Monday, 12 September 2011

WOD - 13/09/2011

Strength - Push jerk

1-1-1-1-1

Conditioning

Four Rounds of

400m Run
15 Thrusters (40/20kg)
15 pull ups

Sunday, 11 September 2011

WOD - 12/09/2011

Strength - Overhead Squat

2-2-2-2-2-2-2

Conditioning

For time
15-12-9-6-3
Power clean 60kg/40kg
Bar facing burpees

Thursday, 8 September 2011

WOD 9-9-2011

Back Squat 5-5-5-5

Conditioning : Kettlebell complex
2 min AMRAP 24/16kg
2 Sumo deadlift high pull
2 KB swings
2 push ups

As soon as the 2 mins is up run 400m

Rest 1 min and repeat for a total of 3 rounds.

Finisher : 50 ring dips for time

Wednesday, 7 September 2011

WOD 8-9-2011

Hang power clean
3-3-3-3-3

Shoulder press
5-5-5

For time :
21-15-9 reps
KB swing
Pull ups

The gym will be used for a Ladies only class from 7pm tomorrow.
Ladies - you will have to wait and see what your workout will be!!!

Tuesday, 6 September 2011

WOD 7-9-2011

Strength - weighted pull up
5-5-3-3-1-1

Conditioning : for time
10 thrusters
50 m sprint
10 burpees
50 metre sprint
9 thrusters
50 metre sprint
9 burpees
50 metre sprint
8 thrusters
50 metre sprint
8 burpees

and so on until you reach

1 thruster
50 metre sprint
1 burpee
50 metre sprint

Monday, 5 September 2011

WOD - 06/09/2011

Gymnastic warm up

Tabata

V ups
Hollow rocks

WOD

15 min Amrap of

10 Dead lift 100/60Kg
10 Box Jump
10 Push ups
10 Walking lunges

Sunday, 4 September 2011

WOD 5-9-2011


What a cracking days competition at Celtic Crossfit. Extremely proud of the efforts of CFPT members Cadfan Edwards, Neil Pugsley, Rhys Oates, Ashley Phillips, Andrew "Mav" Davies, Billy Lavis, Glenn Williams and Jason Wyatt. Unbelievable performances considering the short amount of time they have been using the CrossFit methods. Can't wait to see what you'll all be capable of a year down the line!!!!!
Great to meet other CrossFitters from around South Wales and the enthusiasm everybody has for it. The sport of CrossFit is growing rapidly with great people involved. It is a pleasure to be involved with it and to coach some fine athletes at CFPT!!!!

WOD 4 from the 737 games

3 rounds for time
7 pull ups
7 burpees
7 KB swings 24/16kg
7 OH squat 40/30kg
7 Sumo deadlift high pull 40/30kg
7 wall walks
200m run

ENJOY PEEPS!!!!!

Thursday, 1 September 2011

WOD - 02/09/2011

Dynamic Warm Up

WOD

5 Rounds of
Max Effort 400m Run
5 min rest

Finisher

Tabata set of
Hang power clean/push press 30/20Kg

Wednesday, 31 August 2011

WOD 1-9-2011

A) Push press
5-5-3-3-1-1

B) On the minute perform 5 box jumps
For the remainder of the minute perform KB swings 24/16kg
Continue until you reach 150 KB swings.

Tuesday, 30 August 2011

WOD 31-8-2011

A) 3 rounds
5 wall ball
15 double unders/30 single unders.

B) NANCY
5 rounds
Run 400m
15 OH squats 40 kg

C) 3 rounds
Max rep weighted press ups.
Rest as required between efforts


Monday, 29 August 2011

WOD - 30/08/2011

A) Warm up
Dynamic

B) Benchmark WOD -

'Diane'
21-15-9
Deadlift 100/70Kg
Handstand Push-ups

C) Finisher
400m Broad Jump

Sunday, 28 August 2011

WOD 29-08-2011

Strength - Thruster

1-1-1-1-1

Working towards your 1RM

WOD -

5 rounds of

10 Squat clean 50kg/30kg
15 Burpees
10 Toe to bar

Thursday, 25 August 2011

WOD 26-8-2011

Strength - Weighted pull up
3-3-3-3-3

Conditioning - 10,9,8,7,6,5,4,3,2,1 reps of
Push press 40kg
200 m run

e.g. 10 push press
200 m run
9 push press
200 m run
and so on util you reach
1 push press
200 m run

Finisher - Max distance in 1 min farmers walk

Wednesday, 24 August 2011

WOD 25-8-2011



A) Dynamic warm up

B) THE CHIEF

3 min AMRAP of
3 power cleans 60/40kg
6 push ups
9 air squats

Rest 1 min

Repeat for a total of 5 cycles.






















































































































































































































































































































































































































































































































































































































































































Tuesday, 23 August 2011

WOD 24-8-2011


Strength - Back Squat
3-3-3-3-3

Conditioning : For time :
21, 15, 9 reps of
Wall ball 9/4kg
KB swing 24/16kg
double unders

Finisher : In a 3 min window
Run 400m
in the remaining time perform as many reps as possible (AMRAP) on pull ups



Monday, 22 August 2011

WOD 23-8-2011

A) Warm up and spend some time practicing your weaknesses.

B) 5 rounds for time:
1 shoulder press
3 push press
5 thrusters
(use a weight that is going to be challenging)

Rest 1 min

50 box jumps

Rest 3 mins

then in 5 mins
50 push ups
in the remaining time perform max rep burpees.




Sunday, 21 August 2011

WOD 22/08/2011

CHIPPER TIME

A little chipper to start the week off nicely!!!

For time:
Run 400m
20 deadlifts 100/60kg
Run 400m
20 pull ups
Run 400m
20 box jumps
Run 400m
20 KB swings 24/16kg
Run 400m
20 burpees
Run 400m

Thursday, 18 August 2011

WOD 19-8-2011

Strength - Hang power clean
3-3-3-3-3

Conditioning : For reps

Tabata thrusters 30kg/15kg
Tabata sit ups
Tabata ring rows
Tabata push ups

Finisher - 3 x max effort 'L' sit holds

Wednesday, 17 August 2011

WOD18-8-2011

A) Overhead squat
5-5-5

B) For time:
10 pull ups
1 burpee
9 pull ups
2 burpee
and so on until you reach
1 pull up
10 burpee

C) Finisher
Wait and see!!!

Tuesday, 16 August 2011

WOD 17-8-2011

A) Strength - Shoulder press
3-3-3 -3-3
To finish halve the weight used on your final set of three and do an
AMRAP at that weight

B) Conditioning :
For time
Run 1200m
rest 2 mins
Run 800m
rest 1 min
Run 400m
rest 1 min
Run 800m
rest 2 min
Run 1200m

Monday, 15 August 2011

WOD 16 - 8-2011

For time :

At the start of every minute perform 5 deadlifts 120kg/6okg. For the remainder of the minute perform burpees. Continue until you reach 50 burpees.

Rest 2 mins

At the start of every minute perform 5 box jumps, for the remainder of the minute perform KB swings 24/16 kg. Continue until you reach 75 KB swings

Rest 2 mins

At the start of every minute perform 5 pull ups. For the remainder of the minute perform double unders. Continue until you reach 150 double unders/300 single unders.

Sunday, 14 August 2011

WOD 15-8-2011

A) Dyn amic warm up

B) Tekkers - Handstand push ups

C) 5 rounds for time of :
5 front squat 80/50kg
10 toes 2 bar
15 plyo push ups.

Thursday, 11 August 2011

WOD 12-8-2011

A) For time
150 double unders/300 single unders

B) 5 rounds for time:
5 clean + jerk 60/40kg
25 metre bear walk
20 KB swings 24/16kg.

C) 3 x max rep competition push ups. Rest as required between attempts.

Wednesday, 10 August 2011

WOD 11-8-2011

A) Pick a weakness and work on it

B) Partner workout : 1 partner runs 400m while the other performs an exercise. Then alternate.
The exercises are as follows :
KB swings 24/16kg
Ring pulls
Sledgehammer strikes
Push press 40/20kg
Burpees

Tuesday, 9 August 2011

WOD 10-8-2011

A) Tekkers - Hang power clean

B) For time :
Perform 100 thrusters 40/20kg
At the start of every minute do 5 ring dips.


Monday, 8 August 2011

WOD 9-8-2011

Strength - Front squat
3-3-3-3-3


Conditioning - For time :

Run 400m
30 Sumo deadlift high pull 40/20kg
10 box jumps
20 SDHP
20 box jumps
10 SDHP
30 box jumps
Run 400m

Finisher : Tabata hollow rocks

Remember tomorrow guys there is no morning class

Sunday, 7 August 2011

WOD 8-8-2011



A) Strength - Shoulder press



5-5-5






B) 5 min AMRAP



3 power clean 60/40kg



6 hand release press ups



9 air squats






rest 1 min






C) 5 min AMRAP



5 wall balls



15 double unders






rest 1 min






D) 5 min AMRAP



5 pull ups



10 KB swings 24/16 kg






Also big congrats to Mav who won his big fight on Saturday night and brought the title back to Port Talbot. Great work fella!!!!






Thursday, 4 August 2011

MORNING SESSIONS

Guy's,

For the next three weeks while Mudd is away, I am only going to be running morning classes on Monday, Wednesday and Friday. Sorry for any inconvenience. If anything changes I will let you know straight away.

Cheers Ad.

WOD 5-8-2011

IT'S GOOD TO BE BACK !!!!

Nice to get back to the box after my two week disappearance!!!

A) Spend 10 mins working on a weakness. ( I guess it won't be pull ups after this weeks wod's)

B) Run 200m
21 deadlifts 100k/60k
21 burpees
Run 200m
15 deadlifts
15 burpees
Run 200m
9 deadlifts
9 burpees
Run 200m

Wednesday, 3 August 2011

WOD - 04/08/2011

Warm up

Strength - Squat clean

1-1-1-1-1

WOD - 'Angie'

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

Complete all reps of each exercises before moving on.

Tuesday, 2 August 2011

WOD - 03/08/2011

Warm up

Strength - Power Snatch

3-3-3-3-3

Workout -

30 Thrusters (40Kg/20Kg)
30 Toe to bar
20 Thrusters (40Kg/20Kg)
20 Toe to bar
10 Thrusters (40Kg/20Kg)
10 Toe to bar

Monday, 1 August 2011

WOD - 02/08/2011

Warm up

Strength - Dead lift

3-3-3-3-3

Workout - 'Cindy'

20 min AMRAP of

5 Pull ups
10 Push ups
15 Air Squats

Sunday, 31 July 2011

WOD - 01/08/2011

Warm up - Dynamic

WOD -

1200m Run
30 Handstand push ups
1200m Run

Hope some of you managed to watch The best athletes in the world battle it out in the CrossFit games 2011. An awesome spectacle and some massive work done over 3 days in LA.
All of this weekends action can be found on http://www.games.crossfit.com/ .

Friday, 29 July 2011

WOD - 30/07/2011

Warm up - Dynamic

WOD - Crossfit Games Open wod 6

7 Min AMRAP of

3 Thrusters (45Kg/30Kg)
3 Chest to bar pull ups
6 Thrusters (45Kg/30Kg)
6 Chest to bar pull ups

and so on................

Joshua Bridges 169, Drew Shamblin 168,
Rich Froning 161, Mikko Salo 160

Thursday, 28 July 2011

29/07/2011

Dynamic Warm up

WOD -
Crossfit Games Open wod 4

20min AMRAP of

5 Power Cleans (65Kg/45Kg)
10 toe to bar
15 Wall Ball (9Kf/4Kg)

A good video of CrossFit Park City having a go at this one!

Wednesday, 27 July 2011

WOD - 28/07/2011

Warm Up - Burgener

WOD - CrossFit Games open wod 4

Complete as many rounds and reps in 10 mins of

60 Bar facing burpees
30 Overhead Squats 55Kg/40Kg
10 Muscle ups

Joshua Bridges 178 reps, Rich Froning 167, Dan Bailey 162

In this Video watch Chris Spealers Crossfit Park city go at this WOD.



We're now most of the way through our week of repeating the 2011 CrossFit Games open WODs. Everyone has worked hard to attempt each one, it's great to see how far you've all come keep up the hard work!!!

Tuesday, 26 July 2011

WOD - 27/07/2011

Warm up - Burgener Warm up and Junk yard dog

WOD - CrossFit Games open wod 3

5 Min AMRAP of

Squat clean 75Kg/50Kg
Jerk 75Kg/50Kg

Rich Froning 93 Reps, Mikko Salo 90 Reps, Jason Khalipa 82 Reps.

This is a Video of the 2008 CrossFit Games champion Jason Khalipa performing this workout.

Monday, 25 July 2011

WOD - 26/07/2011

Warm up - Tabata air squats

WOD - Crossfit games open 2011 wod 2

15 min Amrap of

9 Dead lift (70/45Kg)
12 Push ups
15 Box Jumps (24"/20")

Here's a video of Chris Spealers 'CrossFit Park city' going at this WOD.

Sunday, 24 July 2011

WOD - 25/07/2011

Warm up - Burgener

WOD - Crossfit Games open 2011 wod 1

10 min AMRAP of

30 Double unders
15 Power Snatch (35/25Kg)

Here's a Video of Jason Khalipa 2008 Crossfit games Champion going at this Wod.

Thursday, 21 July 2011

WOD - 22/07/2011

A) Warm up

B) Pick a weakness and spend 15 mins making it a strength!!

C) WOD -
20 Min AMRAP of

400m Run
5 Turkish get ups left arm (16Kg)
10 KB swings (16Kg)
5 Turkish get ups right arm(16Kg)

Wednesday, 20 July 2011

WOD 21-7-2011

A) 2 min max rep shoulder press 40/20kg
rest 1 min
2 min max rep push press 40/20kg
rest 1 min
2 min max rep push jerk 40/20kg

B) 2 rounds for max reps :
1 min max rep sledgehammer strikes
1 min max rep box jumps 24/20"
1 min max rep ring pulls
1 min max rep front squats 40/20kg
1 min max rep K2E

C) For time:
2 x max efforts holding the plank position

Tuesday, 19 July 2011

WOD 20-7-2011

A) Burgener warm up

B) For time
10 rounds
5 thrusters (40/20kg)
1 round of Cindy

1 round of Cindy = 5 pull ups, 10 push ups, 15 air squats.

C) 5 min max reps double unders

Monday, 18 July 2011

WOD - 19/07/2011

Warm up



WOD - 'Crossfit Total'



The sum of the best of three attempts at the



Back squat
Shoulder press
Deadlift



Sunday, 17 July 2011

WOD 18-7-2011

A) Tekkers - Snatch balance

B) For time :

50 double unders
21-15-9 reps of
OH squat 40/20kg
Burpees
50 double unders

C) 2 x 400 m runs
Rest the same as run duration.
Do not hold back on either run

GREAT WORK

Guys,
Great effort by all during last weeks WOD's in what turned out to be a punishing six days.
It's great for Rich and I to see the determination and tenacity by you all in your quest to improve your fitness. One of the most satisfying things is seeing people practicing techniques in their warm up and at the end of sessions and I believe that has been a major factor in the continuing development of you all.
It is plain for us to see that you have caught the Crossfit bug and you are all improving vastly, but you must remember to get those REST DAYS in guys!!!
A few of you have been doing 6 days on the bounce due to your enthusiasm and will to improve, I have been there too, it will catch up with you!!!!!
Try and have a rest day mid-week and one on the weekend to let your body recover. This will ensure you will keep on improving as you are now!!!
Thanks once again guy's it's a pleasure and privilege to coach you all.

Thursday, 14 July 2011

WOD - 15/07/2011

A) Dynamic warm up

B) Strength

Push jerk

3-3-3-3-3

B) conditioning

3 rounds of

20 pull ups
30 kb swings (24Kg/16Kg)
40 double unders

Wednesday, 13 July 2011

WOD - 14/07/2011

Warm up - Burgener

WOD - 'Karen'

150 Wall ball shots (9kg/4kg)

Nice benchmark WOD for you all!!!

Tuesday, 12 July 2011

WOD 13-7-2011

For time:

5 rounds

400m run
20 deadlifts (70/40kg)
20 press ups (competition)
10 deadlifts (70/40kg)
10 press ups (competition)

Monday, 11 July 2011

WOD - 12/07/2011

A) Dynamic warm up

B) Gymnastic movement -

3 Rounds of 10(5 each leg)
Pistol squats/roll to pistol squat progressions

C) Workout -

'Grace'

30 reps for time of
Clean and jerk 60Kg/40Kg

Sunday, 10 July 2011

11-7-2011

A) Strength - OH squat
1-1-1-1-1

B) Conditioning
For time:
Run 800m
30 burpee pull ups
Run 800m

C) 3 x max rep hollow rocks.

Thursday, 7 July 2011

WOD 8-7-2011

A) Deadlift 3-3-3
not including warm up

B) 5 min AMRAP
3 thrusters 40 kg/30kg
5 burpees
10 double unders

REST 1 MIN

C) 5 min AMRAP
10 ring pulls
10 plyo push ups

REST 1 MIN

D) 5 min AMRAP
Sprint 100m
10 box jumps 24/20"

Wednesday, 6 July 2011

WOD - 07/07/2011

Dynamic warm up

Conditioning -
'Nate'


AMRAP in 20mins of
2 Muscle ups
4 Handstand push ups
8 KB swings (2p/1.5p)

Tuesday, 5 July 2011

WOD 6-7-2011

Warm up

A) Shoulder press (not including warm up sets)
5-5-5
Use a weight roughly 75% of 1RM

B) 10,9,8,7,6,5,4,3,2,1 reps of
SDHP 40kg
Knees to elbow

C) 3 rounds
Max effort ring dips

Monday, 4 July 2011

WOD - 05/07/2011

A) Dynamic Warm up

B) Conditioning

"HELEN"

3 Rounds of
400m run
21 Kettlebell swings 24Kg/16Kg
12 Pull ups

C) Finisher

Max effort Box jump for height from 5 attempts,

Sunday, 3 July 2011

WOD 4-7-2011

A) Dynamic warm up


B) "Religion"
5 rounds for time:
Max rep bodyweight back squat
7 burpee box jump.

C) In 3 mins
Max distance farmers walk (2 x 32kg/16kg kettlebells).

Thursday, 30 June 2011

1-7-2011

A) 5 min
Dynamic warm up

B) Power Clean
Find a 1RM

C) 10 min AMRAP
5 power cleans 60/40kg
10 hand release press ups.

Wednesday, 29 June 2011

30/06/2011

A) Max effort

In 15 mins attempt
Max effort Muscle ups / Muscle up progressions

B) Conditioning

Annie

50-40-30-20-10

Double-unders
Sit ups

Tuesday, 28 June 2011

WOD - 28/06/2011

Warm up -

3 Rounds of

5 Pull ups
10 Push ups
15 Air squats

Strength - Push press

Find your 1RM

Conditioning -

5 Rounds of

400m Run
50 Air Squats

Monday, 27 June 2011

WOD - 28/06/2011

Warm up -

3 Rounds of

2 min Amrap of

1 Roll to Candle stick
1 Straight Jump
1 Burpee
1 Tuck jump

Rest for 30 Sec between rounds

Conditioning -

With a running Clock

on the first min perform 1 Squat clean @60Kg / 30Kg,
on the second mi perform 2 squat cleans @60Kg / 30Kg,

continue until you miss the minute.

Sunday, 26 June 2011

WOD - 27/06/2011

Burgener warm up





Strength - Front Squat

Establish a new 1RM, after a month of the wendler cycle we're hoping to see a few PB's tonight!

Conditioning -

5 Rounds of

20 Walking lunge with 20Kg plate overhead
15 Box jumps 24"/20"
10 Power snatch 50Kg/30Kg

Saturday, 25 June 2011

Coach B doing his thing!!



We're hoping Coach b is going to call with us towards the end of the week. This will be an opportunity not to be missed!!!!

Thursday, 23 June 2011

WOD - 24/06/2011

Strength - Power clean deload

5@ 40% 1RM
5@ 50% 1RM
AMRAP @ 60% 1RM



Warm up -

3 rounds of

10 walking lunge
15 Burpees

Conditioning -

5 Rounds of

In 3 mins perform
400m run then in remaining time perform -

Kettle bell swings @ 40kg
Box jumps @24''
Sumo deadlift high pull @ 40kg
Push ups
Double unders

Wednesday, 22 June 2011

WOD 23-6-11

A) 100 double unders/300 single unders
Every time you break perform 5 burpees.

B) Tabata - Deadlift 80kg/40kg
Ring dips

Alternate between the deadlifts and ring dips.
Tabata - 20 secs work, 10 secs rest X 8.

C) Shuttle run finisher.

Good Progress!!!

Even with a short WOD like today's some of you have managed to knock minutes off your time!! Great Effort all!



Tuesday, 21 June 2011

WOD - 22/06/2011

Strength - Push press deload

5 @ 40% 1RM
5 @ 50%1RM
5 @ 60%1RM

Conditioning -

400m Run

21-15-9
Wall Ball
Pull Ups

400m Run


Paying another visit to a workout from a couple of months ago! Make note your definate progress.


Monday, 20 June 2011

WOD 21-6-2011

A) 3 rounds of max reps
Hollow rocks

B) "Lynne"
5 rounds of max reps
Bodyweight bench press
Pull ups

C) Kettlebell challenge
Max rep swings in 5 mins.

Great work by all!!!!!!

Some outstanding performances down at CFPT tonight. In the two months since we last tried the Wod people have now rxd the workout and have cut their times massively. Many knocked around 5 mins off their time and Ashley beat his last time by an amazing 10 mins also rxd.
Some inspiring performances by you guys and further proof that Crossfit really does work.
Well done all!!!!!!!!

Sunday, 19 June 2011

WOD - 20/06/2011

Strength - Front squat, Deload week

5@ 40% 1RM
5@ 50% 1RM
5@ 60% 1RM

Conditioning -

The 'Filthy Fifty'

50 Box jumps (24")
50 Jumping pull ups
50 KB Swings (16Kg)
50 Walking lunges
50 Knees to elbows
50 push press (20Kg)
50 Back extensions
50 Wall ball
50 Burpees
50 Double unders

Nice to revisit an old benchmark WOD to check your progress, for some of you see below for your last attempt at this WOD!




Saturday, 18 June 2011

Recovery tips, lay of the ibuprofen.

An interesting blog post by 'kelly Starret' at San Francisco CrossFit on recovery and the negative effects Ibuprofen can have.

http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Thursday, 16 June 2011

WOD - 17/06/2011

Strength - Power Clean

3 @ 75% 1RM
5 @ 85% 1RM
AMRAP @ 95% 1RM

Conditioning -
With a minute rest between rounds
3 Rounds of -

5 Min AMRAP
10 Turkish get up (5 Left, 5 Right) 16Kg
20 KB Swings.

Wednesday, 15 June 2011

WOD 16-6-2011

A) Spend 10 mins working on a weakness.

B) For time :

10,9,8,7,6,5,4,3,2,1 reps of

Thrusters 40/20kg
Pull ups

Tuesday, 14 June 2011

15-6-2011

A) Push Press

3 @ 75% 1RM
5 @ 85% 1RM
AMRAP @ 95% 1RM

B) 8 rounds for time
50 metre sprint
12 KB swings 24/16kg
6 plyo push ups

C) For time

25 burpee box jumps.

Monday, 13 June 2011

WOD - 14/06/2011

Warm up - Tabata squats

8 Rounds of

20 Sec Air Squats
10 Sec Rest

Conditioning

21 - 15 - 9 of

Dead lift 100Kg/60Kg
Ring Dips

Sunday, 12 June 2011

WOD - 13/06/2011

Strength - Front Squat

3 @ 75% 1RM
5 @ 85%1RM
AMRAP @ 95% 1RM

Conditioning

1600m ( 1 Mile ) Run
30 Over head squats
1600m (1 Mile ) Run

Thursday, 9 June 2011

WOD 10-6-2011

Strength - Power Clean

3 @ 70% 1RM
3 @ 80% 1RM
AMRAP @ 90% 1RM

Conditioning

In a 4 minute window
Run 400m
In the remaining time perform an AMRAP of :
3 squat cleans 40/20kg
6 push press 40/20kg
9 burpees

Rest 2 mins between rounds and repeat for a total of 3 rounds

Wednesday, 8 June 2011

WOD - 09/06/2011

Warm up

3 Rounds of

1 min Handstand holds
15 V-ups
15 Hollow Rocks

Conditioning

7 Rounds of

7 KB Swings 24kg
7 Ring dips
7 Box jumps

Tuesday, 7 June 2011

WOD - 08/06/2011

Strength -

Push Press
5 @ 70% 1RM
5 @ 80% 1RM
Amrap @ 90% 1RM

Conditioning -

5 Rounds of

Run 400m
15 Bar facing burpees
10 Dead lift 75Kg / 45Kg

Monday, 6 June 2011

07-06-2011

Warm up

Pick a weakness and work on it for 10 mins

Conditioning

400m Run
10 Thrusters 50Kg/30Kg
30 Toe to bar
20 Thrusters 50Kg/30Kg
20 Toe to bar
30 Thrusters 50Kg/30Kg
10 Toe to bar
400m Run

Sunday, 5 June 2011

WOD 6-6-2011

CFPT enjoyed a truly inspiring weekend at the CrossFit European Regionals. Some amazing performances by some top class athletes on view from start to finish. Amazing how quickly the sport of Crossfit is growing and how passionate people are about it.
South Wales is really becoming a hotbed for CrossFit and we feel privilidged to be a part of it!!!

Strength - Front Squat
5 @ 70%
5 @ 80%
AMRAP @ 90%

Conditioning - 12 min AMRAP

5 pull ups
10 burpees
15 KB Swings 24/16kg
20 double unders

Thursday, 2 June 2011

ANNOUNCEMENT

Guys,

Unfortunately the gym will be closed tommorow (Friday) evening and Saturday morning due to both myself and Richard judging at the European Regionals in Bolton. We will resume as normal on Monday. Sorry for any inconvenience this may cause.
On a brighter note we will be open tomorrow morning. WOD will be unveiled upon arrival.

Cheers

Ad

Wednesday, 1 June 2011

WOD 2-6-2011

CHIPPER TIME

A nice chipper from the lads up at CrossFit Carlisle.

For time :

10 thruster (50kg/30kg)
20 pull ups
30 power clean (50kg/30kg)
40 ring dip
50 deadlift (50kg/30kg)
40 press ups (competition)
30 front squats (50kg/30kg)
20 knees to elbow
10 push press (50kg/30kg)

NICE!!!!!!!!

Tuesday, 31 May 2011

WOD - 01/06/2011

A) Strength
Push Press

5 @ 65% of 1RM
5 @ 75% of 1RM
AMRAP @ 85% of 1RM

B) Conditioning From the regional games!

'Amanda'

5-7-9

Muscle - up
Squat Snatch 60Kg/40Kg

Scale as required.

Monday, 30 May 2011

WOD - 31/05/2011

A) Warm up

10 Burpee Pull ups
5 Push ups
1 Rope Climb

B) Conditioning

5 x Hand Stand Push up
21 - 15 - 9 of
Dead Lift 100Kg/60Kg
Box Jump 24"/20"
Burpees
5 x Hand Stand Push up

Congratulations !!!

Big mention of congratulations to the Swans who'll be playing in the Premiership next year!





Sunday, 29 May 2011

Bank Holiday Monday opening Time!!

For tomorrow we will be open only tomorrow morning 8-10, sorry for the late notice.

Thursday, 26 May 2011

WOD 27-5-2011

Strength - Power Clean

1-1-1-1-1

Conditioning :

In 3 mins run 400m in the remaining time AMRAP of double unders.
Rest 1 min
In 3 mins run 400m in the remaining time AMRAP of sledge hammer strikes.
Rest 1 min
In 3 mins run 400m in the remaining time AMRAP of box jumps.
Rest 1 min
In 3 mins run 400m in the remaining time AMRAP of burpees.
Rest 1 min
In 3 mins run 400m in the remaining time AMRAP of KB swings.

Wednesday, 25 May 2011

WOD 26-5-2011

A) 3 rounds
10 wall ball
10 box jump


B) 10 min AMRAP
7 deadlift
7 hang power clean
7 front squats
7 push press

**All reps to be completed with 40kg/20kg**

C) 1 min max distance prowler push 40kg/20kg

Tuesday, 24 May 2011

WOD 25-5-2011

Strength - Push Press

1-1-1-1-1

Conditioning - "ANGIE"

For time :

100 pull ups
100 push ups
100 sit ups
100 squats

Monday, 23 May 2011

WOD - 24/05/2011

A) Warm up

3 x 10 GHD sit up
3 x 10 V ups
3 x 10 Hollow Rocks.

B) Conditioning

20 min Amrap-

400m Run
1 Rope Climb
10 Sumo Deadlift High pull

Sunday, 22 May 2011

WOD 23-5-2011

Strength - Front Squat

1-1-1-1-1

Conditioning - 10 min AMRAP

5 thrusters 50kg/30kg
7 KB swings 24kg/16 kg
9 Ring dips

Finisher - 2 min burpee challenge

Thursday, 19 May 2011

WOD - 20/05/11

A) Warm up

Perform 100 Competition push-ups, each time you stop 200m Run!

B) Benchmark WOD

' The Chief '

Max rounds in 3 minutes
repeat for 5 cycles

3 Power cleans 60/40Kg
6 Push-ups
9 Squats

Rest 1 min between cycles.

Nice way to end the week!!

Wednesday, 18 May 2011

WOD 19-5-2011

A) 3 rounds
10 metre bear walk
10 air squats
10 sit-ups

B) 5 rounds
5 deadlift
10 bar facing burpees

C) In a 3 min window
Run 400m
In the remaining time perform an AMRAP of med ball cleans.

Tuesday, 17 May 2011

WOD 18-5-2011

Warm up - Once warm, use this time to practice any weaknesses.

A) Partner workout
5 min AMRAP
5 push press 50kg/30kg.

One partner performs 5 push press while the other rests. They alternate for the 5 min duration.
Score is the number of rounds completed by both.

B) 10 min AMRAP

7 competition push ups
10 KB swings 24kg/16kg
15 boxjumps

Monday, 16 May 2011

WOD - 17/05/2011

A) Warm up

Perform 100 double unders/300 single unders

each time you stop do 5 air squats.

B) Benchmark WOD

'Badger'

3 Rounds of
30 Squat cleans 40Kg/30Kg
30 Pull ups
Run 800m

Sunday, 15 May 2011

WOD 16-5-2011

Warm up

A) 3 sets of max rep 40 kg thrusters
Rest 2 mins between attempts.

B) 5 rounds
10 Sumo deadlift high pull 40kg/20kg
10 burpees

C) 3 rounds
30secs shuttle run
30secs rest

Wednesday, 11 May 2011

WOD 12-5-2011

Warm up.

GOAT KILLER - Spend 10 - 15 mins practicing a weakness.

Conditioning - "CLAUDIA"

5 rounds for time

20 kb swings 24/16kg
400m run

Tuesday, 10 May 2011

Good effort all!!!

Fair play to everyone who turned up tonight, knowing it was going to be tough. Fair play you all took it in on, giving 100% and coming out the other end with some respectable times.





WOD - 11/05/2011

Warm Up



In 3 attempts establish your


Max Effort of Pull-ups


Max Effort of Ring dips


Max Effort of Push-ups (Comp)


Rest as you need within reason!


Met Con



20 min AMRAP of



5 Deadlift @ 75% 1RM


10 Toe to Bar


15 Box Jump

Monday, 9 May 2011

WOD - 10/05/2011

Warm up


In 1 min amrap Kettlebell swings 24Kg/12Kg

2 min rest

In 1 min amrap Box jump 24"/20"

2 min rest

In 1 min amrap Wall ball


Met Con - She's here!!!!!


'FRAN' The CrossFit Benchmark Workout.


21-15-9 of


Thrusters 40Kg/30Kg

Pull-Ups


'Enjoy!'

Sunday, 8 May 2011

BE AFRAID

BEWARE, SHE IS COMING VERY SOON!!!!!!!!!!

WOD 9-5-2011

Tekkers - Push Jerk
OH Squat

Conditioning - Power Clean ladder

On the 1st minute perform 1 power clean 60kg/40kg
On the 2nd minute perform 2 power cleans

and so on until you fail to reach the desired amount of reps within the minute.

Finisher - T.B.A

Thursday, 5 May 2011

06-5-2011

Strength - Back squat

Find a 1RM

Conditioning : For time :

Run 1200 m
50 kb swings 24/16kg
30 burpees
10 Ring dips

Wednesday, 4 May 2011

WOD - 05/05/2011

Technique

Power Snatch / Squat Snatch

Warm up

3 x Max effort 400m run
Rest for 3mins between each run.

Conditioning

10-9-8-7-6-5-4-3-2-1

of

Squat clean 60Kg/40Kg
Chest to bar pull ups

Tuesday, 3 May 2011

WOD 4-5-2011

Strength - Shoulder press

Establish a 1 rep max

Conditioning - 5 rounds for time

5 bodyweight back squats
10 ball slams
30 double unders

Monday, 2 May 2011

WOD - 03/05/2011

Warm up

'Tabata air squat'
8 intervals of twenty seconds work/10 seconds rest, the clock does not stop.
(Rest in the standing position)

Conditioning

'Moore'

20 Minute AMRAP of

1 x Rope climb
1 x 400m Run
Max effort hand stand push ups.

Post rounds and Hand stand push ups.

Ruzzi joins the muscle-up club!!!


video


Well done Ruzzi you tried again, and again, and again. You got them now!!!

PB's Galore!!!!

So here it is without a doubt the Wendler 5,3,1 strength system has worked. After a month cycle of strength work 9 out of 12 people PR'd on deadlift tonight, superb progress well done.
Posted by Picasa

Sunday, 1 May 2011

WOD 2-5-2011

Strength - Deadlift

Find a 1 rep max

Conditioning - "AIR FORCE WOD"

For time :

20 thrusters
20 SDHP
20 push press
20 OH squat
20 front squat

All performed with 40kg.
**Start the workout with 4 burpees and repeat 4 burpees at the turn of every minute**

Thursday, 28 April 2011

WOD - 29/04/11 'A Royal Chipper'




Strength - Back Squat


5 @ 40% 1RM

5 @ 50% 1RM

AMRAP @ 60% 1RM



Conditioning



'A Royal Chipper'


10 Dead lift 60Kg/40Kg

20 Pull ups

30 Box Jump 24"

20 Push ups

10 Knee to Elbow

10 V ups

20 Burpees

30 Kettlebell Swing 24Kg

20 Double unders

10 Dead lift 60Kg/40Kg

Opening Times!

Hi all, our opening times this weekend are as follows;



  • FRI - AM, No session. PM, 1700 to 2100.


  • SAT- AM, 0900 to 1030.


  • SUN- Closed.


  • Mon- AM, No session. PM 1700 to 2100.

All members are welcome to attend Crossfit Velocity on Saturday at 1100 to watch some local affiliates take part in Crossfit Games workot 11.6, and also take part in a workout yourselves.


Let Richard or Adam know if you can attend.


Wednesday, 27 April 2011

WOD 28-4-2011

Gymnastic warm up

3 rounds of max time handstand holds
Rest 3 mins between rounds

Conditioning : "999"

5 rounds for time of :

9 deadlifts 80kg
9 KB swings 24kg
9 burpees

Scale as required




Tuesday, 26 April 2011

Saturday 30th

If any members are up for a day trip down to 'Crossfit Velocity' in Swansea this Saturday could you please let myself or Adam know.

'CrossFit Velocity' will be running heats of this week's Crossfit games open WOD 11.6 and also scaled heats for beginners.

With the workouts out of the way they're putting on a BBQ and possibly a band. Should be a great event, even if you don't take part come down to watch some of the best Crossfit athletes from local affiliates have a go at this tough WOD.

Anyone interested let us know by either putting your name on the board in the gym, comment on Facebook, or just let us know.

Cheers Richard.

WOD - 27/04/2011

Strength - Shoulder Press


5 @ 40% of 1RM

5 @ 50% of 1RM

AMRAP @ 60% 1RM


Conditioning


NANCY


5 Rounds of

400m Run

15 Overhead squat (40Kg/20Kg)


Monday, 25 April 2011

WOD - 26/04/2011

Gymnastic warm up

Max push ups in 2 mins
Rest 3 Mins
Max Dead hang pull ups in 2 mins
Rest 3 mins
Max Double unders

Conditioning
CrossFit games open WOD 11.6
7 Minute AMRAP of a rep ladder rising in 3's of -

3 Thrusters 45Kg/35Kg
3 Chest to bar pull ups
6 Thrusters 45Kg/35Kg
6 Chest to bar pull ups
9 Thrusters 45Kg/35Kg
9 Chest to bar pull ups
and so on..................

Sunday, 24 April 2011

WOD 26-4-2011

Strength - Deadlift

5 reps @ 40%
5 reps @ 50%
AMRAP @ 60%

Conditioning - Partner Wod.
Partner 1 runs 400 m, partner 2 performs an AMRAP on an exercise until partner 1 returns from the run, then alternate.

The exercises are as follows :

Tyre flip with bound.
Burpee box jump
Push press (40 kg)
Back squat (60 kg)
Knees to elbow

5 rounds in total

Thursday, 21 April 2011

WELL DONE

Another great effort by everyone down at CFPT in what turned out to be a very tough WOD!!!!

Also a special mention to Tom Lewis who managed his first muscle up with ease and then banged out a few more for good measure. Welcome to the muscle up club Tom!!!!

Wednesday, 20 April 2011

WOD 21-4-2011

Tekkers - Hang power snatch

Conditioning :

5 min AMRAP of :

5 thrusters (40 kg )
10 competition press ups
15 air squats

Rest 1 min and repeat for a total of 3 rounds

Tuesday, 19 April 2011

WOD 20-4-2011

Warm up - Once adequately warmed up, spend a few mins practicing the Overhead squat technique.

Strength - Shoulder press

3 reps @ 75% 1RM
5 reps @ 85% 1RM
AMRAP @ 95% 1RM

Conditioning

3 rounds
15 hang power cleans (60kg)
15 burpees



Monday, 18 April 2011

WOD - 19/04/2011

Gymnastic Warm Up


Chest to wall Max Hand-stand Holds/Progresions.


L sit holds


Met Con


5 Rounds of:


40 Double unders

30 Sumo deadlift High Pull 40/20Kg

20 Box Jump 24"/20"

10 Ring Dips

Sunday, 17 April 2011

EASTER OPENING TIMES

Guys,

The gym will be closed this coming Friday (Good Friday).
Saturday morning will be open as normal 9 till 12.
Bank holiday Monday will be closed in the morning, evening classes as normal.

Happy Easter!

CFPT

WOD 18-4-2011

Well done to all that attended the beach wod on Saturday morning. We have had good feedback on training down at the beach front and intend to do it again very soon!!!

Strength - Deadlift

3 @ 75% of 1RM
5 @ 85% of 1RM
AMRAP @ 95% of 1RM

Conditioning

5 rounds for time and reps
Run 400m
Max rep pull ups

Friday, 15 April 2011

BEACH WOD

Guys,

For those of you who are going to blast through the beach wod tomorrow, we are going to meet up on the field opposite the four winds at 10 am. We have come up with a delightful little wod for you all. Look forward to seeing you down there!!!!

CFPT

Thursday, 14 April 2011

WOD 15-4-2011

Strength - Back squat

3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
AMRAP @ 90% of 1RM

Met-con
5 rounds for time:
7 thrusters 40kg
20 yard bear crawl
15 ball slams

Wednesday, 13 April 2011

WOD - 14/04/11

Gymnastic warm up

Back by popular demand.

3 x Max Effort V-ups

3 x Max Effort Hollow Rocks

30 second rest between each effort record your lowest rep count at each dicipline.


WOD - Elizabeth

For time:

21-15-9 of

Squat Clean 60Kg/40Kg

Ring Dip

Tuesday, 12 April 2011

WOD - 13/04/2011

Strength


Shoulder Press


3 Reps@ 70%

3 Reps@ 80%

AMRAP@ 90%


Met-Con


AMRAP 15 mins of


5 Strict pull ups

10 Wall Ball

20 Double unders



Monday, 11 April 2011

BEACH WOD

Guys,
As the weather is starting to improve (dare I say it!) we are thinking about travelling down to the beach front this Saturday for a WOD, as long as we have enough numbers.
If you fancy a blast in the open air this weekend let us now either through the comments section of this post, facebook or just drop us a message!

Regards CFPT.

WOD 12-4-2011

Skills practice - V-ups, hollow rocks, handstand push ups.

Conditioning

Max rep KB swings for 1 min.
1 min rest
Repeat for a total of 3 rounds.

Rest 5 mins then:

3 rounds
400m run
40 air squats
20 press ups

Sunday, 10 April 2011

WOD 11-4-2011

Strength - Deadlift

3 reps @ 70% of 1RM
3 reps @ 80% of 1RM
AMRAP @ 90% of 1RM

Met-con

3 rounds of:
10 hang power clean 50kg
10 push press 50 kg
20 box jump 24"

Scale as required

Thursday, 7 April 2011

WOD 8-4-2011

Strength - Back Squat

5 @ 65% 1RM
5 @ 75% 1RM
AMRAP @ 85% 1RM

Met-con

In 3 mins run 400m, in the remaining time AMRAP of SDHP
rest 2 mins
In 3 mins run 400m, in the remaining time AMRAP of sit ups
rest 2 mins
In 3 mins run 400m, in the remaining time AMRAP of burpees

Wednesday, 6 April 2011

WOD - 07/04/2011

Tekkers


Pull-ups


Really beginning to slow some people down not being able to get the kip. We'll be spending 20mins trying to making sure everyone get's this nailed.


Met Con


In 12 min AMRAP


of


5 x 60Kg/20Kg Ground to overhead.

10 x Ring dips

15 x Air squat

Tuesday, 5 April 2011

WOD - 06/04/2011

Max Effort / Tekkers


Ring dip - 3 attempts at a max rep/

Practice progressions if you don't have them yet!


Met Con


4 Rounds of


100 Single skips

400m Run

10 Box Jumps

10 Pull ups

10 Knees to elbows


post time to comments.

Scores on the board!


Good effort all bet nobody wants to swing another Kettlebell in a while!!

Monday, 4 April 2011

WOD - 05/04/2011

Strength - Shoulder Press


5 @ 65% of 1RM

5 @ 75% of 1RM

AMRAP @ 85% of 1RM


Met Con


100 KB Swings @ 24Kg/12Kg, on every minute perform 5 burpees.

Busy box!!

Great atmosphere down the Gym tonight! Everyone putting in a great effort and allot of people pushing themselves to RXD the workout. Good stuff, Keep it up.


Brilliant effort by Ashley and Stuart who managed to get into the Muscle-up Club today well done lads, we'll get the next ones on video!!

Sunday, 3 April 2011

WOD 4-4-2011

Strength - Deadlift
5 @ 65% of 1RM
5 @ 70% of 1RM
AMRAP @ 80% of 1RM

Conditioning
Run 400m
21-15-9 reps of
Wall ball
Pull Ups
Run 400m

Saturday, 2 April 2011

WOD - 02/04/2011

Coached Open Gym.


This week we'll be open form 9-11AM.

CrossFit Games WOD 2011.2

Well done to all who attempted this one it was tasty!!!

Thursday, 31 March 2011

WOD - 01/04/2011

Goat killer


Got any weaknesses ?? Work on them. Pick one weakness and spend time conquering it.


WOD


The official crossfit games wod 2011.2


Everybody try and have a crack at this one, then go online and compare yourself to the rest of the world.


15min AMRAP


70KG/45Kg Dead lift x 9

Push ups x 12

24"/20" Box jumps x 15


Please take the time to view the video showing the expected standards.

Wednesday, 30 March 2011

WOD - 31/03/2011

Max efforts

In 3 attempts establish your max reps for- Hand Stand Push Ups / Progressions.


WOD


200m Run, 10 Knees to elbows,


200m Run, 9 Knees to elbows,


200m Run, 8 Knees to elbows,


200m Run, 7 Knees to elbows,


200m Run, 6 Knees to elbows,


200m Run, 5 Knees to elbows,


200m Run, 4 Knees to elbows,


200m Run, 3 Knees to elbows,


200m Run, 2 Knees to elbows,


200m Run, 1 Knees to elbows.



Please post time to comments.

Scores on the board!!


Good effort all, tonight's was a tasty but a good one!!


Well done Glen who persevered with his double unders and gained a well earned RXD!!

Tuesday, 29 March 2011

WOD - 30/03/2011

Strength

Find 1RM in Squat Snatch


1-1-1-1-1


WOD


10 Double unders


30 Thrusters 40Kg


20 Double unders


20 Thrusters 40Kg


30 Double unders


10 Thrusters 40Kg

Monday, 28 March 2011

Good session!!

Good effort tonight, just says it all when more and more RXD's are popping up on the board. Great effort by the beginner session who blasted through this little taster WOD!

WOD 29-3-2011

Partner workout : In pairs

For time

Round 1:
Partner 1 runs 400m
Partner 2 performs box jumps until partner 1 returns from the run. Then alternate.

Round 2:
Partner 1 runs 400m
Partner 2 performs KB swings until partner 1 returns from the run. Then alternate.

Round 3:
Partner 1 runs 400m
Partner 2 performs wall balls until partner 1 returns from the run. Then alternate.

Round 4:
Partner 1 runs 400m
Partner 2 performs burpees until partner 1 returns from the run. Then alternate


Sunday, 27 March 2011

WOD 28-3-2011

A nice start to the week ahead with a barbell complex!

For time :

7 rounds of :
7 deadlift
7 Hang power clean
7 Push press

All performed with 50 kg. Scale as necessary.

Friday, 25 March 2011

WOD 26-3-2011

Saturday open Gym

Catch up on something or work on something!!
Filthy fifty left a few victims in it's wake tonight. 100% effort from everyone especially the boys who managed to RX it.

A big well done to the New lads who turned up and managed to get through tonights chipper,
Posted by Picasa

Thursday, 24 March 2011

WOD 25-3-2011

"FILTHY FIFTY"

For time:

50 box jumps (24")
50 Jumping pull ups
50 KB swings (16kg)
50 walking lunge steps
50 knee to elbow
50 push press (20kg)
50 back extensions
50 wall ball (9kg)
50 burpees
50 double unders

Wednesday, 23 March 2011

WOD - 24/03/2011

Strength

Deadlift 5-5-5-5-5 @ 80% of 1RM
Fast Reps with only 1m rest between rounds.

WOD

15min Amrap

5 Pull ups
10 Knees to elbow
15 Push ups

Good effort!

Good effort tonight, especially to Adam D who came along determined to RX his first tough workout and managed it convincingly. Keep it up all, it's good to see!
Posted by Picasa

Tuesday, 22 March 2011

WOD - 23/03/2011

Strength

Squat clean - 1-1-1-1-1

WOD

5 Rounds of

400m Run
10 x Over head squat (40Kg/20Kg)

Monday, 21 March 2011

WOD 22-3-2011

Strength :

In a 15 minute window establish a 1 rep max shoulder press.

Conditioning :

10,9,8,7,6,5,4,3,2,1 reps of

Sumo deadlift high pull - 40kg
Box Jump - 24"

GREAT WORK !!!!!

Once again great work and determination displayed by everyone tonight in completing our first named wod "HELEN". Technique was great and with many Rx'ing the workout, great strides are being made by all. Keep up the good work everyone!!! CFPT!


Sunday, 20 March 2011

21-3-2011

Strength :
Back Squat - 5,3,1,1,1

WOD - "HELEN"

3 rounds for time
400m run
21 KB swing (24 kg)
12 pull ups

Friday, 18 March 2011

Open Gym - 19/03/2011

Come down and See what all the fuss is about!

If you're already a member come on down and do a workout you've missed, or if you like a challenge you can compare yourself to the rest of the Crossfit world and have a go at event 1 of the Crossfit Games 2011.

Follow this link for the CrossFit games
http://games.crossfit.com/

Thursday, 17 March 2011

WOD 18-3-2011

Tekkers - Power Clean

WOD - 5 rounds for time

400 m run
10 burpee pull ups

Wednesday, 16 March 2011

WOD - 17/03/2011

Tekkers / Max effort (three attempts)

Knees to Elbows.

WOD

On the first minute perform one pull up, one push up and one air squat.
On the second minute perform two pull ups, two push ups and two air squats.
On the third minute.........................................................................and so on
Continue until you fail to make the minute mark.


Post scores to comments.