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.
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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**