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