Sunday, 31 July 2011

WOD - 01/08/2011

Warm up - Dynamic


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 .

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


Dynamic Warm up

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

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
50 double unders

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


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


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 -


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

Sunday, 10 July 2011


A) Strength - OH squat

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


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


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

Wednesday, 6 July 2011

WOD - 07/07/2011

Dynamic warm up

Conditioning -

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)
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


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).