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