Sunday, 30 December 2012

WOD 31-12-2012

Final WOD of 2012 at CFPT!!!
Have a great new year guys, let's see it off in style!!!

A) TABATA
Deadlift 80/60kg
Burpees

Alternate between the two movements
20 secs work, 10 secs rest for a total of 8 mins.

B) 5 rounds for time :
10 kb swings 32/24 kg
5,10,15 metre shuttle run

C) Mobilise

Thursday, 27 December 2012

WOD 28-12-2012

Welcome back after Xmas everybody. Let's get after the excess baggage!!!

2 rounds for time :
Run 800 m
30 burpees
30 front squat 50/30kg
30 toes 2 bar
30 power clean 50/30 kg

Sunday, 23 December 2012

WOD 24-12-2012

A) Front squat
3-3-3-3-3 @ 85% 1 RM

B) 20 min AMRAP
10 push press 50/30 Kg
10 box jump 24/20"
10 kb swing 24/16 kg
100 m run

Last WOD at CFPT before the festivities begin.
In the words of Mr Boden "JUST ENJOY IT"

Thursday, 20 December 2012

WOD - 21/12/12 'The 12 Days Of Christmas'

“12 DAYS OF CHRISTMAS”
For Time

1 Christmas Power Snatch (40K / 30K)

2 Pull-ups

3 Burpees

4 Ring Dips

5 Sit-ups

6 Push-ups

7 Air-Squats

8 Slam Ball (9K/4K)

9 Box Jumps (30"/20")

10 Wall-Balls (9K /4K)

11 KB Swings (32K /16K)

12 Thrusters (40K / 30K)
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.
 


Could someone please load up a Pod with some Christmas tunes ready for this session please!!

Wednesday, 19 December 2012

WOD 20-12-2012

A) 3 x max reps strict pull ups

B 7 rounds of :
In 2 mins
Run 200 m, in the remaining time perform :
Double unders on the even mins
SDHP on the odd mins 40/30 kg

Rest 1 min between rounds

C) Mobilise

Tuesday, 18 December 2012

WOD 19-12-2012

A) Push Jerk
3-3-3-3-3 @ 85%1RM

B) 10,9,8,7,6,5,4,3,2,1 reps of:
Deadlift
Hang power clean
Push press

All performed with 60/40 kg

C) Mobilise

Monday, 17 December 2012

WOD 18-12-2012

FILTHY FIFTY

For time:

50 box jumps 24/20"
50 jumping pull ups
50 Kb swings 24/16kg
50 step walking lunge
50 knees to elbow
50 push presses 20kg
50 back extensions
50 wall ball shots 9/6kg
50 burpees
50 double unders

Sunday, 16 December 2012

WOD 17-12-2012

A) Back Squat
3-3-3-3-3 @ 85% 1RM
Immediately after each set perform 5 box jumps 24/20"

B) 10 min AMRAP
5 power cleans 60/40 kg
10 hand release push ups

C) Mobilise

Thursday, 13 December 2012

WOD 14-12-2012

A) E.M.O.M for 10 mins
1 power snatch
2 hang snatch

Rest 5 mins

B)10 min AMRAP
5 toes 2 bar
7 KB swings 24/16kg
9 box jump 24/20"

Wednesday, 12 December 2012

WOD 13-12-12

A) Spend 10-15 mins practicing a weakness

B) 10,9,8,7,6,5,4,3,2,1 reps of :
SDHP 50/30 kg
Burpees

C) 3 x max effort pull ups (any variation)

D) 1 attempt of max rep double unders

Tuesday, 11 December 2012

WOD 12-12-2012

A) strict press
5-5-5-5-5 @ 80%1RM

B) 5 rounds for time:
10 hang power clean 60/40 kg
20 wall balls

C) 3 x 20 m band sprints

Monday, 10 December 2012

WOD 11-12-2012

A) 10 mins to complete the following :
20-20-50-75-100 unbroken double unders.

B) "HELEN"
3 rounds for time
Run 400 m
21 KB swings 24/16 kg
12 pull ups

C) Mobilise

Sunday, 9 December 2012

WOD 10-12-2012

A) Deadlift
5,5,5,5,5 @ 80% of 1RM

B) Pendlay row
3-3-3-3-3

C) 5 rounds for time:
15 ground to overhead 20/10 kg plate
15 oh walking lunge 20/10 kg plate
15 plyo push ups

Thursday, 6 December 2012

WOD 7-12-2012

A) Weighted lunge
5-5-5-5 (each leg)

B) 5 min AMRAP
5 toes 2 bar
5 burpees

Rest 1 min

5 min AMRAP
7 wall balls
20 double unders

Rest 1 min

5 min AMRAP
5 SDHP 32/24 KB
5 KB swings 32/24
100 m run

C) Mobilise

Wednesday, 5 December 2012

WOD 6-12-2012

A) 3 x max effort handstand push ups.

B) For time:
Check in 150 double unders
3 rounds of
10 deadlift
7 hang power clean
5 push jerk
Run 400m
2 rounds
10 deadlift
7 hang power clean
5 push jerk
Run 400m
1 round
10 deadlift
7 hang power clean
5 push jerk

Check out - 75 double unders

C) Mobilise

Tuesday, 4 December 2012

WOD 5-12-2012

A) Snatch
3-3-3-3-3

B) 12 min AMRAP:
Run 200 m
7 Overhead Squat 50/30kg
9 box jumps 24/20"

C) Mobilise

Monday, 3 December 2012

WOD 4-12-2012

A) Spend 10-15 mins working a weakness. Pick one movement and attack it!!!

B) On the minute for 10 mins perform
5 deadlift 100/60 kg
8 pull ups
AMRAP of hand release press ups.

Your score is the total amount of press ups over the 10 mins

C) 3 x max effort l-sit holds
3 x 10 barbell roll outs

Sunday, 2 December 2012

WOD 3-12-2012

A) Front Squat
5-5-5-5-5 @ 80-85% 1RM.

B) Push/Power Jerk
5-5-5 @ 80% 1RM

C) 21-15-9 reps
GTOH 50/30kg
Burpees

Thursday, 29 November 2012

WOD 30-11-2012

A) Snatch grip push press (back rack)
5-5-5-5-5

B) For time :
12 power cleans 70/50 kg
1 round of cindy
9 power cleans
1 round of cindy
6 power clean
1 round of cindy
3 power clean
1 round of cindy

C) Tabata hollow rocks

Wednesday, 28 November 2012

WOD 29-11-2012

A) Hang clean
5-5-5-5

B) For time:
100 double unders
10,9,8,7,6,5,4,3,2,1 reps of
KB swings 24/16 kg
Box jumps 24/20"
Straight into
Run 800 m

C) Tabata
Hollow rocks


Tuesday, 27 November 2012

WOD 28-11-2012

A) 10-15 mins working a weakness.

B) London throwdown Wod 3
For time :
75 thrusters 35/25 kg
75 burpee over the bar
75 pull ups

Breakdown or partition any way you want

C) Mobilise

Monday, 26 November 2012

WOD 27-11-2012

Today we perform a WOD in rememberance of a family member of mine and Mother of CFPT member Richard "NIG" Davies.
Jen, a remarkable woman unfortunately passed away in 2011 and Richard asked me to write up a WOD to celebrate what would have been her 63rd Birthday today.

"JEN"
On the minute every minute for 10 minutes perform :
1 power snatch
1 hang snatch

Rest 2 mins

Complete 150 KB swings 24/16kg
Every time you break perform 30 double unders


Sunday, 25 November 2012

WOD 26-11-2012

A) Back squat
5-5-5-5-5 @ 80% 1RM

B) 15 min AMRAP
5 strict pull ups
7 push press @65% of bodyweight
9 knees to elbow

C) Mobilise

Thursday, 22 November 2012

WOD 23-11-2012

A) Jerk
5,5,5,5 @ 80% 1RM

B) Snatch pulls
5,5,5 - heavy but with perfect form. If form breaks down, drop the weight.

C) 10 min AMRAP
5 SDHP 50/30kg
5 burpee over the bar
5 v-ups

D) Mobilise

Wednesday, 21 November 2012

WOD 22-11-2012

A) Spend 15 mins practicing a weakness
Here's a few to pick from - double unders, bar muscle ups, pull ups, HSPU, handstand walks, overhead squat, front rack position among many more.

B) 20 min AMRAP
Run 400m
2 rounds of
5 hang clean 70/40 kg
7 pull ups
9 box jumps 24/20"

C) Mobilise

Tuesday, 20 November 2012

WOD 21-11-2012

A) Snatch balance
3-3-3-3-3

B) Split jerk knee touches
5-5-5 (each leg)

C) 15 min AMRAP
Run 100 m
7 toes 2 bar
10 plyo push ups

Monday, 19 November 2012

WOD 20-11-2012

A) 3 x max rep strict pull ups
Rest 2 mins between efforts

B) 7 min AMRAP
7 clean and jerk 70/45 kg
49 double unders

Rest 5 mins

C) 5 min AMRAP
10 wall ball
100 m run

Sunday, 18 November 2012

WOD 18-11-2012

A) Front Squat
5,5,5,5,5 @ 80% of 1RM

B) Hang power snatch
5,5,5 - heavy

C) On the first minute perform
1 kb swing 32/24 kg
1 burpee
2nd minute perform
2 kb swing
2 burpee
And so on until you fail to reach the number of reps required for the minute.

Thursday, 15 November 2012

WOD 16-11-2012

A) Spend 15 mins practicing a weakness.

B) 5 min AMRAP
3 power clean 80/50kg
20 double unders
Rest 1 min

5 min AMRAP
8 KB swings 32/24kg
10 wall ball
Rest 1 min

5 min AMRAP
6 pistol squats (3 each leg)
10 plyo push ups

C) Run 1 mile for time

Wednesday, 14 November 2012

WOD 15-11-2012

A) Push Jerk
2-2-2-2-2 @ 90%1RM

B) 12 min AMRAP
3 SDHP 60/40 kg
7 chest 2 bar pull ups
100 m run

C 3 x max rep ring dips

Tuesday, 13 November 2012

WOD 14-11-2012

Today one of our members and all round "top bloke" Royal Marine Dan Owen is departing for a 6 month tour of Afghanistan. As promised we will perform a humdinger of a WOD for his last session here till next year. It looks like Dan will be attending the am class so let's turn up to throwdown in style and for a big family photo at the end!

"TOMMY MAC"
2 rounds for time :
12 burpees
12 thrusters
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 OH squat

Ooooooooosh!!!!
All barbell movements to be performed with 50/30kg

Monday, 12 November 2012

WOD 13-11-2012

A) Power clean
3,3,3,3,3 @ 75% 1RM

B) For time :
Run 800m
21-15-9 reps of
KB swing 32/24kg
Over the box jumps 24/20"
Run 800m

C) Mobilise

Sunday, 11 November 2012

WOD 12/11/2012

A) Back squat
3-3-3-3-3 @ 80% 1RM

B) For time:
1 strict press @ 65% bodyweight
1 strict pull up
3 strict press
3 strict pull up
5 strict press
5 strict pull up
Rest 1 min and repeat for a total of 5 rounds.

C) 3 x 12 reps weighted lunge (6 per leg)

Thursday, 8 November 2012

WOD 9-11-2012

A) E.M.O.M  for 10 mins perform:
3 hang squat cleans
20 double unders

Rest 5 mins

B) In 2 mins perform :
200 m run
10 box jumps 24/20"
Max rep hand release push ups

Rest for 1 min and repeat for a total of 5 rounds.
Your score is your number of push ups per round.

Wednesday, 7 November 2012

WOD 8-11-2012

A)Spend 10-15 mins practicing a weakness.

B) In pairs complete the following :
"GRACE"
30 clean and jerks for time 60/40kg
then
100 pull ups
then
"KAREN"
150 wall balls
then
150 KB swings 24/16kg

Partition the reps as you see fit, but try to ensure that both partners do an equal amount of reps.

Tuesday, 6 November 2012

WOD 7-11-2012

A) Tekkers - Turkish get up

B) 15 min AMRAP
5 hang snatch 60/40 kg
7 toes 2 bar
3 down n ups
50m run
3 down n ups

C) 3 x 10 reps
Glute/ ham developers from a kneeling position

Monday, 5 November 2012

WOD 6-11-2011

A) In 15 mins find a 1RM Bear Complex.

B) 4 rounds for time of :
Run 400m
15 Overhead walking lunge 20/10kg
15 plate burpees

C) Mobilise/Stretch

Sunday, 4 November 2012

WOD 5-11-2012

A) Deadlift
3-3-3-3-3

B) DWF Games WOD 4
3,6,9,12,15,18,21 reps of :
Plate ground to overhead 20/15 kg
Between each round perform :
7 pull ups
30 double unders

C) Mobilise

Thursday, 1 November 2012

WOD 2-11-2012

A) Strict press
3-3-3-3-3

B) 10,9,8,7,6,5,4,3,2,1 reps of
Power clean 60/40kg
Between each round perform
5 pull ups
7 hand release press ups
9 sit ups.

C) Mobilise

Wednesday, 31 October 2012

WOD 1-11-2012

A) Spend 10-15 mins practicing a weakness.

B) For time :
Run 800m
then
10 rounds of:
1 rep of the bear complex 60/40kg
25 double unders
then
Run 800m

C) Mobilise

1 rep of the bear complex - Power clean, front squat,push press, back squat, push press
Without putting the bar down.

Tuesday, 30 October 2012

WOD 31-10-2012



HAPPY HALLOWEEN EVERYONE!!!

A) Front Squat
2-2-2-2-2

B) 10,9,8,7,6,5,4,3,2,1 reps of:
Pull Ups
KB swings 32/24 kg

C) Weighted push up drop sets
10 reps @ 15kg
10 reps @ 10kg
10 reps @ 5kg
Max reps @ no weight.

Rest and repeat for a total of 2 rounds.

Monday, 29 October 2012

WOD 30-10-2012

A) Snatch pulls
2-2-2-2-2

B) 5 rounds for time :
5 power snatch 50/30
15 wall balls
250 m run

C) Tabata
Sit ups
Hollow rocks

Sunday, 28 October 2012

WOD 29-10-2012




A) Power clean
3-3-3-3-3

B)3 x max reps strict pull ups

C) 12 min AMRAP
5 push press 60/40kg (no racks)
7 burpees
20 double unders

D) Mobilise

Thursday, 25 October 2012

WOD 26-10-2012

A) Clean and Jerk
1-1-1-1-1

B) For time :
10,9,8,7,6,5,4,3,2,1 reps of :
Deadliest 80/50 kg
Ring dips

C) Mobilise

Wednesday, 24 October 2012

WOD 25-10-2012

A) Tekkers - Hang Snatch.
Focus on technique, not on moving big weight.

B) For time :
400m run
21 chest 2 bar pull ups
12 thrusters 50/30 kg
400m run
15 chest 2 bar pull ups
9 thrusters
400m run
9 chest 2 bar pull ups
6 thrusters

C) In pairs:
2 lengths each of the corridor band sprints. Every 2 pillars perform 5 plyo push ups.

Tuesday, 23 October 2012

WOD 24-10-2012

A) Weighted pull up
3-3-3-3-3

B) 5 rounds for time :
7 hang squat cleans 60/30kg
9 bar facing burpees
100 m run

C) Mobilise

Monday, 22 October 2012

WOD 23-10-2012

A) Tekkers - Clean

B) For time :
100 double unders
50 push ups
100 air squats
50 K2E
100 sit ups
50 box jumps 24/20
100 m run
50 KB swings 24/16

C) Stretch and mobilise

Sunday, 21 October 2012

WOD 22-10-2012

A) Back squat
5-3-2-2-1

Shoulder press
1-1-1-1-1

B) 12 min AMRAP
3 HSPU
6 burpees
9 KB swing 24/16 kg
12 box jump 24/20"

Thursday, 18 October 2012

WOD 19-10-2012

A) 6 mins to complete the following:

25-25-50-75-100 unbroken double unders.

B) In 8 mins go as far as possible in the following ladder:
1 clean and jerk 60/40kg
1 box jump 24/20"
2 clean and jerk
2 box jump
and so on for 8 mins.

Rest 2 mins

C) In 8 mins go as far as possible in the following ladder:
Run 50 metres
1 toes 2 bar
Run 50 metres
2 toes 2 bar
and so on for 8 mins

C) Mobilise

Wednesday, 17 October 2012

WOD 18-10-2012

A) Front Squat
3-3-2-2-1

B) TABATA
Deadlift 80/50kg
Burpee
Alternating between the two movements.

C) 3 x max effort on the following movements
HSPU
Hollow rocks
Alternate between the two movements

Tuesday, 16 October 2012

WOD 17-10-2012

A) Spend 15 mins attacking a weakness. Use this time wisely!!!

B) On the minute for 20 mins perform the following:
Even mins 10 pull ups (15 for advanced)
Odd mins 200 m run

For every failed round perform 10 double unders

C) Mobilise

Monday, 15 October 2012

WOD 16-10-2012





A) Hang Snatch
2-2-2-2-2

B) "THE SPEAL SPECIAL"
5 rounds for time :
7 burpee box jumps 24/20"
12 Overhead Squat 35/20 kg

C) 3 x max rep ring dips

Sunday, 14 October 2012

WOD 15-10-2012

A) Deadlift
3-3-3-3-3

Push press
5-5-5-5

B) 2 mins max reps in the following exercises :
Power cleans 60/40 kg
Burpees
Toes 2 bar
KB swings
Double Unders

Rest 30 secs between exercises.

C) Mobilise

Thursday, 11 October 2012

WOD 12-10-2012

A) Floor press
5-5-5-5

B) 5 rounds for time :
5 wall walk
7 power clean 50/35 kg
10 front rack lunge (5 each leg) 50/35kg

Wednesday, 10 October 2012

WOD 11-10-2012

A) Spend 10-15 mins practicing a weakness.
Here is a few ideas - Muscle ups, handstand push ups, pistols, double unders, pull ups, ring dips, T2B.

B) On the minute for 12 mins perform :
3 Power Snatch 60/40kg
7 over the box jumps 24/20"

For every missed round perform 5 burpee pull ups.

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

Tuesday, 9 October 2012

WOD 10-10-2012

A) 3 x max effort chest to bar pull ups
Rest 2 mins between efforts.

B) For time :
Run 400m
3 rounds of:
10 wall ball 9/6 kg
10 box jumps
Run 400m
3 rounds of:
10 plyo push ups
10 Plate ground to overhead 20/10kg
Run 400m
30 toes 2 bar
Run 400m

C) Mobilise

Monday, 8 October 2012

WOD 9-10-2012

A) 5 rounds
2 hang power cleans
1 hang clean
Rest 1 min between rounds.

B) AIR FORCE WOD
For time:
20 thrusters 40/25 kg
20 sumo deadlift high pull
20 push jerk
20 overhead squats
20 front squats.

At the start of every minute perform 4 burpees.

C) 3 x 10 GHD raises

Sunday, 7 October 2012

WOD 8-10-2012

A) Back Squat
5-5-5-5-5

B) In 12 mins get as far through the following as possible :
KB swings 24/16 kg  20 - 1 descending reps
Burpees 1- 20 ascending reps.

Alternate between the two exercises
Courtesy of Dragon CrossFit.

C) Mobilise

Thursday, 4 October 2012

WOD 5-10-2012

A) Thruster
3-3-3-3-3

B) Clean ladder
1 clean on the 1st minute 70/40 kg
2 on the 2nd minute
3 on the 3rd minute
and so on until you fail to meet the required amount of reps.

C) AMRAP rope climbs
Only 3 secs rest allowed between each rope climb.

Straight into

5 min AMRAP
double unders

Wednesday, 3 October 2012

4-10-2012

A) Spend 10-15 mins working a weakness.

B) 5 min AMRAP
10 wall balls 9/6
10 box jumps
Rest 1 min

5 min AMRAP
5 deadlift 100/60 kg
7 burpee over the bar
Rest 1 min

5 min AMRAP
7 chest 2 bar pull ups
30 double unders
Rest 1 min

5 min AMRAP
50 metre shuttle runs

C) MOBILISE

Tuesday, 2 October 2012

WOD 3-10-2012



A) PENDLAY ROW
3-3-3-3-3

B) BEAR COMPLEX
1 round = 7 reps of the following :
Power clean
Front squat
Push press
Back Squat
Push press

The bar must not touch the ground during the 7 reps.
Increase the weight on the bar every round, working up to a max.
Rest as required between rounds.
5 rounds in total.

Monday, 1 October 2012

WOD 2-10-2012

A) Tekkers - Clean

B) 20 min AMRAP
Run 200m
10 KB swings 32/24 kg
7 Over the box jumps 30/24"
5 Toes 2 bar.

C) Mobilise

Sunday, 30 September 2012

WOD 1-10-2012

A) Push/Split Jerk
1-1-1-1-1

B) On the minute for 10 mins perform:
3 front squat @ 75% 1RM
10 pull ups

For every missed round perform a 100 metre row at a pace of <1.50/500m for the guys and <2.00/500m for the ladies.

C) mobilise

Thursday, 27 September 2012

WOD 28-9-2012

A) Snatch pulls
2-2-2-2-2

B) 5 rounds for time of:
3 wall walks
6 power clean 70/40kg
9 toes 2 bar
30 double unders.

C) AB work - coaches choice

FRIDAY OPENING TIMES

THERE IS A CHANGE TO TOMORROWS EVENING CLASSES DUE TO UNFORSEEN CIRCUMSTANCES.

THERE ARE ONLY TWO CLASSES
4PM - 5PM
5PM-6PM

SORRY FOR ANY INCONVENIENCE

Wednesday, 26 September 2012

WOD 27-9-2012

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

B) 10,9,8,7,6,5,4,3,2,1 reps of :
KB swing 32/24kg
Box jump 24/20"
Run 100 m between rounds,

C) 3 min AMRAP
Sledgehammer strikes

Tuesday, 25 September 2012

COMPETITION DAY

Tomorrow evening marks our in house competition.
We are looking to start the first WOD at 5pm so can you all arrive by 4.40 pm for the briefing on the movements and to warm up.
Tommorow's AM class will run as normal.
Cheers Adam

Monday, 24 September 2012

WOD 25-9-2012

A) Power clean tekkers

B) THE CHIEF
3 min AMRAP
3 power cleans 60/40 kg
6 push ups
9 air squats

Rest 1 min and repeat for a total of 5 rounds.

Sunday, 23 September 2012

WOD 24-9-2012

A) Back Squat
5-5-5-5

B) Push press
3-3-3-3-3

C) 7 min AMRAP
2 thrusters 40/30 kg
2 box jumps 30/24"
4 thrusters
4 box jumps
6 thrusters
6 box jumps
And so on until the 7 mins are complete.



Thursday, 20 September 2012

WOD 21-9-2012

A) 3 x 400 m runs
Rest 2 mins between efforts.

B) 30-20-10 reps of:
Kb swings 32/24
Wall balls
Ball slams

Run 200 m between every round

Wednesday, 19 September 2012

WOD 20-9-2012

A) Snatch
3-3-3-3-3 @ 80% of 1RM

B) 15 min AMRAP
5 clean and jerk 70/40kg
10 pull ups
15 push ups

C)  2 min AMRAP
Tyre flip with bound in and out.

Tuesday, 18 September 2012

WOD 19-9-2012

A) Tekkers
Turkish get up

B) 21-15-9 reps of :
Deadlift 110/80kg
Box jump 24/20"

C) In pairs
Band sprint full length of corridor. Every 2nd pillar perform 5 clapping push ups.
Alternate when 1 length of corridor is complete. Each person to do 2 lengths of corridor.

D) Stretch and mobilise.

Monday, 17 September 2012

WOD 18-9-2012

A) Snatch tekkers

B) 15 min AMRAP
1 Snatch 60/40 kg
1 KB Swing 32/24 kg
1 burpee
2 Snatch
2 KB swing
2 burpee

And so on until the 15 mins is complete.

C) 3 x max effort v ups

Sunday, 16 September 2012

17-9-2012

A) OH Squat
3-3-3-3-3 @ 80% 1RM

B) For time:
25 burpee box jumps
5 rounds
15 ring dips
50 double unders
25 burpee box jumps to finish.

Thursday, 13 September 2012

WOD 14-9-2012

A) Bench Press
5-5-5-5-5

B) 7 rounds for time:
7 Chest to bar pull ups
10 wall balls
7 burpees

C) Mobilise

Wednesday, 12 September 2012

WOD 13-9-2012

A) Snatch
3-3-3-3-3 @ 80% 1RM

B) 10 min AMRAP
1 power clean 70/50 kg
10 double unders
2 power clean
20 double unders
3 power clean
30 double unders

And so on until the 10 mins is reached.

C) 3 rounds of weighted push up drop sets.

D) Mobilise and stretch.

Tuesday, 11 September 2012

WOD 12-9-2012

A) HSPU
Tekkers or 3 x max reps for those who can do the movement efficiently.

B) 21-15-9 reps of :
Front Squat 60/30 kg
Toes 2 bar

Start the workout with 20 double unders. Every time you drop/drop off the bar perform 20 double unders.

Rest 1 min

3 min AMRAP
KB swings 32/24 kg

C) Mobilise

Monday, 10 September 2012

WOD 11-9-2012

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

B) For time :
Run 1 mile
Rest 5 mins
Run 1 mile
Rest 5 mins
Run 1 mile.

The rest time is there for a reason. We expect you to attack each run.

Sunday, 9 September 2012

WOD 10-9-2012

A) OH Squat
4-4-4-4-4 @ 70% 1 RM

B) 8 rounds for max reps
50/30 kg hang power clean  for 20 secs
Rest 10 secs
50/30 kg push press for 20 secs
Rest 10 secs

C) 3 x 20 m backward band sprint

Thursday, 6 September 2012

WOD 7-9-2012

A) 10-15 mins practicing a weakness

B) "DT"
5 rounds for time :
12 deadlifts 70/40 kg
9 hang power clean 70/40kg
6 push jerks 70/40 kg

Wednesday, 5 September 2012

WOD 6-9-2012

A) Find a 1RM
Snatch

B) For time :
3 hang power snatch 60/40k
15 box jumps 24/20
50 double unders
6 hang power snatch
10 box jumps
50 double unders
9 hang power snatch
5 box jumps
50 double unders
6 hang power snatch
10 box jumps
50 double unders
3 hang power snatch
15 box jumps
50 double unders

C) 3 x 20 m band sprints



Tuesday, 4 September 2012

WOD 5-9-2012

A) Tekkers - Pistol Squats

B) 15 min AMRAP
5 thrusters 50/30kg
10 burpees
200 m run

C) 3 x max rep ring dips

Monday, 3 September 2012

WOD 4-9-2012

A) 5 rounds of:
3 hang squat clean
As heavy as possible whilst maintaining good technique.
Rest 60 secs between rounds.

B)Deadlift/ Toes 2 bar ladder
7 min max reps
1 deadlift 100 kg/ 60 kg
1 toes 2 bar
2 deadlift
2 toes 2 bar
And so on.
Courtesy of Train Manchester

C) 500 m row for time.

Sunday, 2 September 2012

WOD 3-9-2012

A) Find a 1RM
OH Squat

B) 5 rounds for time:
Run 400m
25 KB Swings 24/16 kg

C) 3 x max reps barbell roll outs

Thursday, 30 August 2012

WOD 31-8-2012

A) 5 rounds :
1 Power snatch
5 OH Squat
Rest 60 secs between rounds

B) 1 min max rep push jerks 70/40kg

Straight into

100 burpees
At the turn of every minute perform 7 pull ups
(10 min time cap)

Straight into

1 min max rep KB swings 32/16 kg.

C) 3 rounds
30 secs shuttle run
30 secs rest

Wednesday, 29 August 2012

WOD 30-8-2012

A) Set a new 1RM strict press

B) 12 min AMRAP
10 Plate ground to overhead 20/10kg
10 Walking lunge with plate overhead 20/10kg
10 plyo push ups

C) 10 candlestick to lever

Tuesday, 28 August 2012

WOD 29-8-2012

Todays WOD comes courtesy of Craig Woolham. Both Craig and Nicola have been training at our facility for the past couple of months before they embark on a new life down under next week.
It has been a real pleasure to have them with us and they will be missed around here. I can say from everyone at CFPT that we wish them all the happiness in their future together in Oz.
Oh I forgot to mention its Craig's Birthday so he should be doing Fran, but Ill let him off.

The Woolham's Leaving/Birthday Wod
For time:
Check In : 400 m run
38 hang clean thrusters 50/30 kg (every time bar is put down - 10 bar hops. Only rest at mid thigh)
38 double unders
38 burpee box jumps
38 double unders
38 kb swings 32/16 kg ( every time kb is put down 10 kb hops)
38 double unders
Check out : 400 m run

Monday, 27 August 2012

WOD 28-8-2012

A) Set a new 1RM deadlift

B) Every 90 secs for 15 mins (10 rounds in total)
30 double unders
10 pull ups
3 ground to overhead 60/40kg

For every missed round perform a 5 burpee penalty

Friday, 24 August 2012

7pm CLASS

Remember guys there is NO 7pm class tonight

WOD 24-8-2012

A) Spend 10-15 mins on a weakness

B)In pairs
5 min AMRAP
Power Cleans 60/40kg
Rest 1 min
5 min AMRAP
Wall balls 9/4kg
Rest 1 min
5 min AMRAP
Burpees
Rest 1 min
5 min AMRAP
Double Unders

Wednesday, 22 August 2012

WOD - 23/08/2012

A) Strict Press
2-2-2-2-2 @ 90% 1RM

B) 'Chipper'

1 Mile Run
50 Air Squats
45 Sit Ups
40 Box Jumps
35 Push Ups
30 Pull Ups
25 KB Swings
20 Burpees
15 Ring Dips
10 Wall Ball
5 Hand Stand Push Ups

C) 3 x Max Effort
Ring Pulls to failiure straight into strict press @ 60% 1RM

WOD - 23/08/2012

A) Tekkers
Practice muscle up progressions.
Max effort if you've got them already.

B) 'FRAN'
21-15-9
Thrusters 40/30KG
Pull Ups

C) 3 x Max Effort back extensions.


Monday, 20 August 2012

WOD - 21/08/2012

A) Snatch
1-1-1-1-1

B) On the minute for 15 minutes perform-
2 x Squat Clean @ 80% 1RM
20 Double Unders

C) 3 x Max Effort Plank

WOD - 20/08/2012

A) Deadlift
2-2-2-2-2 @ 90% 1RM

B) Complete 5 rounds for time:
20m Bear Crawl
3 Deadlifts - 140/80Kg
10 Burpees over the bar

C) Tabata air squat
Rest down stairs!

Thursday, 16 August 2012

WOD 17-8-2012

Great effort by all last night in FIGHT GONE BAD. The place was buzzing and everybody smashed it to pieces. Outstanding effort!!!

A) Tekkers - Hand stand walks/ hand stand holds.
If you are unable to do a handstand walk/hold, practice them assisted with a partner.

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

Rest 3 mins

C) "ANNIE"
50,40,30,20,10 reps of :
Double unders
Sit ups

** Your score is the total time for B and C combined including your 3 minute rest time.

Wednesday, 15 August 2012

WOD 16-8-2012

A) Strict press
3,3,3,3,3 @ 80% 1RM

B) "FIGHT GONE BAD"
1 round = 1 min on each station for max reps
Wall balls 9/4kg
Sumo deadlift high pull 35/25 kg
Box jumps 24/20"
Push press 35/25 kg
Row for calories

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

C) 3 x 10 band pull aparts

Tuesday, 14 August 2012

WOD 15-8-2012

A) Back Squat
5,5,5,5 @ moderate weight
5 secs lowering phase of lift. Explosive out of the bottom.

B) 15 min AMRAP
5 SDHP 50/30k
10 KB swing 24/16kg
20 Air squat
100m run

Monday, 13 August 2012

WOD 14-8-2012

Today we celebrate the birth of young Efan Oates with a WOD devised by his Dad - Mr 'NO REP' Oates.
Let's all turn up and celebrate Efan's birth the only way we know how.

"EFAN"
For time:
50 double unders

4 rounds of:
4 squat clean double thrusters 45/30kg
8 turkish get ups 24/16kg
12 wall walks
400m medicine ball carry

50 double unders

Sunday, 12 August 2012

WOD 13-8-2012

A) Deadlift
3,3,3,3,3 @ 85% of 1RM

B) 3 rounds of :
15 hang power cleans 60/40kg
15 plate burpees
On completion of WOD immediately perform 150 double unders

C) GHD raises 3 x 10
Add weight if necessary.

Thursday, 9 August 2012

WOD 10-8-2012

A) Spend 10-15 mins working a weakness

B) For time :
10,9,8,7,6,5,4,3,2,1 power cleans 60/40kg
5,10,15,20,25,30,35,40,45,50 double unders

C) 10 candlestick to lever
3x max effort hollow rocks

Wednesday, 8 August 2012

WOD 9-8-2012

A) Strict press
5,5,5,5,5 @ 70% 1RM

B) 12 min AMRAP
10 pull ups
Bear crawl to opposite side of gym
10 KB swings 24/16 kg
Bear crawl back to pull up bar

Tuesday, 7 August 2012

WOD 8-8-2012

A) Heaving snatch balance
2-2-2-2-2 (progressive loading)

B) On the minute for 10 minutes perform :
3 hang power cleans @ 70 % of your 1RM power clean
10 wall balls

Perform a 5 rep burpee penalty for every rep missed.

C) 3 x max effort holding the plank position
Rest 1 min between efforts.

Monday, 6 August 2012

WOD 7-8-2012

A) 2 min max reps
 Shoulder press 40/20 kg
rest 1 min
2 min max reps
Push press 40/20 kg
rest 1 min
2 min max reps push jerk 40/20 kg

B) 3 rounds for time of:
Run 400 m
21 KB swings 24/16 kg
21 box jumps 24/20"

Sunday, 5 August 2012

WOD 6-8-2012

A) Deadlift
5,5,5,5,5 @ 65%1RM

B) 21-15-9 reps of
Thrusters 40/30 kg
Pull ups

C) 3 x 20 m backward band sprints

Thursday, 2 August 2012

WOD - 03/08/2012

A) As many rounds as possible in 8 minutes:

5 Deadlifts - 100/60kg
25 Double Unders

Rest 3 mins

B) As many rounds as possible in 8 minutes:

5 Push press - 50/30Kg
100m run

Rest 3 mins

C) As many rounds as possible in 8 minutes:

5 Power Clean 50/30Kg
25 Double unders.

Wednesday, 1 August 2012

WOD - 02/08/2012

A) Strict Press
Find a new 1RM

B) For time

50 Double Unders

21-15-9
Back Squat @ BW
Burpees

50 Double Unders

Tuesday, 31 July 2012

WOD - 01/08/2011

A) 15 Mins working on a weakness. Not chatting!!

B) 'Barbara'
5 Rounds of

20 pull-ups
30 push-ups
40 sit-ups
50 squats

*3 minutes rest
betwen rounds




An awesome effort by the Welshman Gareth Evans, placing eighth overall in Group B, breaking the Welsh clean and jerk mark by lifting 158kg and equalling the Welsh snatch record of 130kg.

Inspiring stuff!!

Monday, 30 July 2012

WOD - 31/07/2012

A) Clean and Jerk

1-1-1-1-1

B) On the minute

Complete 2 front squats & one 60 yard shuttle on the minute for 8 minutes.

*Front squat weight = body weight + 10Kg
*For shuttle, sprint 30m, touch and sprint back to the line.

C) Tabata Alternating V ups / Hollow Rocks

Sunday, 29 July 2012

WOD - 30/07/2012

A) Deadlift

Set a new 1RM

B) For time

Run 400m

21-15-9
Over head Squat 40/25Kg
Box Jump

Run 400m

21-15-9
Kettle bell Swing 32/24Kg
Air Squat

Run 400m

Thursday, 26 July 2012

WOD 27-7-2012

A) Spend 10-15 mins practicing a weakness.

B) 20 min AMRAP
7 thrusters 50/30kg
14 bar facing burpees
200m run

Wednesday, 25 July 2012

WOD 26-7-2012

A) Front Squat
Set a new 1RM

B) For time:
21-15-9 reps of :
Push press 50/30kg
KB swings 32/24kg
Wall balls

C) 2 x max effort strict ring dips
2 x max effort weighted push ups

Tuesday, 24 July 2012

WOD 25-7-2012

A) 3 rounds for time of:
5 deadlift 140/70kg
10 HSPU
20 over the box jumps 24/20"

B) 4 mins max effort KB swings 32/24kg

C) Skill practice - pick a weakness.

Monday, 23 July 2012

WOD 24-7-2012

CHIPPER TIME

For time:
10 clean and jerk 60/40kg
20 pull ups
30 box jumps 24/20"
400 m run
50 KB swings 24/16kg
60 hand release push ups
70 sit ups
800m run
90 air squats
100 double unders

ENJOY PEEPS

Sunday, 22 July 2012

WOD 23-7-2012

This weeks programming comes to you courtesy of Mr Rhys Oates.

A) Set a new 1RM power clean.

B) 6 rounds for time:
8 front squat 70/40kg
10 plyo push ups
12 toes 2 bar

Thursday, 19 July 2012

WOD - 20/07/2012

A) 'Chipper'

21 Kettlebell swing 32/23kg
15 Pull ups
9 Snatch 60/40kg
9 Kettlebell swing 32/24Kg
15 Pull ups
21 Snatch 60/40kg

Start with and on each min perform 5 Burpees!

B) Tabata alternating hollow rocks and V ups


Wednesday, 18 July 2012

WOD - 19/07/2012

A) Front Squat
5 x 5 @60%

B) For time :

5 Rounds of
50 Double unders
7 Deadlifts 120/70kg

C) 3 x 10 Weighted walking lunge (Bar racked in front)
3 x 10 Jumpin Squats (Bar racked in front)

Tuesday, 17 July 2012

WOD - 18/07/2012

A) Snatch
3-3-3-3-3

B) For time:
400m Run
21 Clapping push up
400m Run
15 Clapping push up
400m Run
9 Clapping Push up
400m Run

Monday, 16 July 2012

WOD - 17/07/2012

Crossfit Games 2012 Chipper

For Time:

10 Overhead Squats 70/50Kg
10 Box Jump Overs 24/20"
10 Thrusters 60/40Kg
10 Power Cleans 90/55Kg
10 Toes to Bar
10 Burpee Muscle up
10 Toes to Bar
10 Power Cleans 90/55Kg
10 Thrusters 60/40Kg
10 Box Jump Overs 24/20"
10 Overhead Squats 60/40Kg

Sunday, 15 July 2012

WOD - 16/07/2012

A) Power Clean

6 x 2 @ 90% 1RM

B) One Minute On...One Minute Off...for 10 minutes.

30 KB Swings - 32/24Kg

*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*If any penalty is counted, row 1000 meters.

C)  2 x 15 ring pulls (add weight if necessary)
2 x 10 bent over row (heavy)

 

Thursday, 12 July 2012

WOD 13-7-2012

A) Spend 10-15 mins practicing a weakness.

B) "GRINDY"
For time :
10 clean and jerk 60/40kg
5 rounds of Cindy
10 clean and jerk
5 rounds of Cindy
10 clean and jerk.

C)2 mins max distance bodyweight farmers walk.

Wednesday, 11 July 2012

WOD 12-7-2012

A) Front squat
2-2-2-2 @ 90%1RM

B) 5 min AMRAP
7 wall ball
7 KB swing 24/16 kg

Rest 1 min

C) 5 min AMRAP
5 hang power clean 60/40 kg
7 hand release push press

Rest 1 min

D) 3 min AMRAP
Knees to elbow

E) Glute ham developer exercises

Tuesday, 10 July 2012

WOD 11-7-2012

A) Weighted pull up
5-5-5-5-5 (progressive loading)

B) 8 rounds for time :
Run 200m
10 burpee deadlifts 70/40kg

Monday, 9 July 2012

WOD 10-7-2012

A) Spend 10-15 mins practicing a weakness.

B) For time:
250 double unders

C) For time:
 10,9,8,7,6,5,4,3,2,1 reps of
Sumo deadlift high pull 50/30 kg
Push press 50/30kg
**Run 100 metres between each round

D) 3 x max effort hollow rocks

Sunday, 8 July 2012

WOD 9-7-2012

A) Power clean
3-3-3-3-3 @ 85% 1RM

B) 5 rounds for time:
5 power snatch 50/30kg
7 overhead squat 50/30kg
9 burpees

C) 2 x 15 ring pulls (add weight if necessary)
2 x 10 bent over row (heavy)

Thursday, 5 July 2012

A.M. WOD 6/7/2012

Remember guys no evening class only AM class. Closed Saturday aswell.

A) Heaving snatch balance
2-2-2-2-2 heavy

B) 15 min AMRAP
Run 100m
7 power snatch 40/20k
30 double unders

C) Finisher
Band sprints + clapping press ups

Wednesday, 4 July 2012

WOD - 05/07/2012

A) Front Squat

5 x 3 @ 80% of 1RM

B)  For time:

70 Burpees
60 Sit-ups
50 Kettlebell swings, 24/16Kg
40 Pull-ups
30 Handstand push-ups

C)

3 x 10 Weighted walking lunge (Bar racked in front)
3 x 10 Jumpin Squats (Bar racked in front)


Tuesday, 3 July 2012

WOD - 04/07/2012

A) TEKKERS - Muscle up

B) CFCM GAMES WOD 5 - “THE FINISHER”

- 400m Run
- 15 Ground to overhead (40kg/60kg)
- 15 Chest to bar pull ups
- 200m Run
- 10 Ground to overhead (50kg/70kg)
- 10 Chest to bar
- 100m Run
- 5 Ground to overhead (60kg/80kg)
- 5 Chest to bar

Monday, 2 July 2012

WOD 03/07/2012

CFCM Games WOD 3 – “Franpee”

21-15-9
- Thrusters (30kg/40kg)
- Burpees over the bar

(12 min time cap)

10 mins Rest

CFCM Games WOD 4 - “Dirty Diana”

21-15-9
- Deadlifts (80kg/110kg)
50-50-50
- Double unders

(12 mins time cap)

Sunday, 1 July 2012

WOD - 2/7/2012

A) Power clean

5 x 5 @ 65% 1RM

B) CFCM Games WOD 1

“Ninja Pain”

5 Rounds for time, of;

- 6 Hang squat cleans (40kg/60kg)
- 8 Box jumps (20”/24”)
- 12 Kettlebell swings (16kg/24kg)

5 mins Rest Then-

C) CFCM Games WOD 2

"Snatch Master"

In 3 Minutes complete as many ;

-Snatches (30/60Kg)

Thursday, 28 June 2012

WOD 29-6-2012

A) Tekkers - KB snatch

B) 2 x max effort chest 2 bar pull ups
    2 mins rest between efforts
   
C) 2 x weighted press up drop sets
    2 mins rest between efforts

D) 15 min AMRAP
10 KB swings 24/16 kg
8 wall balls
4 pull ups
2 power cleans 80/40kg


    

Tuesday, 26 June 2012

WOD 27-6-2012

A) Snatch pulls
5 x 3 heavy. Rest 2 mins between efforts.

B) 15 min AMRAP
5 burpee box jumps
10 KB swings 32/24 kg
100 m sprint

C) Tabata pull ups

Monday, 25 June 2012

WOD 26-6-2012

A) Split shoulder press
 5x5 heavy, rest 2 mins between rounds.

B) For time:
21,15,9 reps of
OH squat 50/30kg
Toes 2 bar

Rest 2mins

C) Run 1 mile

Score is the total time to complete B and C including the rest time.

Sunday, 24 June 2012

WOD 25-6-2012

A) Establish a 1RM Power Clean

B) Every 30 secs for 10 mins perform
1 power clean 70/40 kg
1 hang power clean
1 push jerk

 Your score is the weight that you finish with on the bar.

C) 5 min AMRAP
Double unders.

Thursday, 21 June 2012

WOD 22-6-2012

A) Spend 10-15 mins working a weakness.

B) KELLY
5 rounds for time of :
Run 400m
30 box jumps 24/20"
30 wall balls 9/4kg

C) For time :
50 hollow rocks

Wednesday, 20 June 2012

WOD 21-6-12

A) Push Jerk
Set a new 1RM.

B) For time :
50 double unders
21 KB swings 32/24 kg
21 burpees
50 double unders
15 KB swings
15 burpees
50 double unders
9 KB swings
9 burpees

C) 500 m row for time.

Tuesday, 19 June 2012

WOD 20-6-2012

A) Hang power clean
3-3-3-3-3 (70% of 1RM power clean)

B) 5 rounds of:
200m sprint
Max effort unbroken thrusters 50/30kg

Rest 1 min between rounds. Take no more than 10 secs to start the thrusters after coming in off run. You can rest the bar in the front rack or overhead, not in any other position.

C) 10 x candlestick to lever

Monday, 18 June 2012

WOD - 19/06/2012

A) Snatch

2-2-2-2-2

B) "Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Sunday, 17 June 2012

WOD - 18/06/2012

A)Strength - Deadlift

Establish a new 1RM

B) Complete 5 rounds:

You have 1 minute to complete the following:

5 x KB Swings - 32Kg/24Kg

1 x 40 meter Suicide run*

*Suicide Run -
Run and touch the 10m line then back to the start line,
Run and touch the 20m line then back to the start line,
Run and touch the 30m line then back to the start line,
Run and touch the 40m line then back to the start line and rest.

Rest 60 seconds between rounds
If you do not make the 1 minute mark count a penalty.

Thursday, 14 June 2012

WOD-15/06/2012

A) Squat Clean

5 x 2 (Don't release the bar between reps, and don't rest the bar more than 3 seconds on the ground between reps)

B) Every 30 Seconds for 10 minutes perform

1 x Power Snatch 70/35Kg
1 x Hang Power Snatch 70/35Kg
1 x Over Head Squat 70/35Kg

Start at Rx weight and reduce as needed, your score is the weight left on the bar at the end of the workout!

Wednesday, 13 June 2012

WOD -14/06/2012

A) Push Jerk
5 x 5 @ 65% 1RM

B) 5 Rounds of

400m Run
20 Bpox Jumps 24"/20"
10 Push Ups (Comp)
10 Toe to Bar

C) 2 x 10 -Narrow Grip Bench Press
2 x 10 -Ring Dips

Tuesday, 12 June 2012

WOD - 13/06/2012

A) 'Chipper'

50 Double unders
40 Wall Ball 9/4Kg
30 KB Swings 24/16Kg
20 Pull Ups
10 Deadlift 100/60Kg
20 Pull Ups
30 KB Swings 24/16Kg
40 Wall Ball 9/4Kg
50 Double unders

B) For 5 mins on the min perform
10 x V Ups
10 x Hollow Rocks

Monday, 11 June 2012

WOD - 12/06/2012

A) Either Spend 15 Mins on
 Hand Stand Holds / Walk Practise or
Work on a weakness

B) Rahoi'
12 Minute AMRAP of

12 Box Jumps 24"/20"
6 Thrusters 40Kg/25Kg
6 Bar Facing Burpees

C) For 7 Mins
Every Minute On The Minute do
5 Squat Snatch 40Kg/25Kg
5 Wall Ball

Sunday, 10 June 2012

WOD - 11.06/2012

A) Deadlift
 5 x 5 @ 70% 1RM
B) 15 min Amrap
100m Run 
20 Walking lung with 20Kg oh
10 OH squat @ 60% BW

Thursday, 7 June 2012

WOD - 08/06/2012

A) Push Jerk
5 x 3reps @ 80% 1RM

B) 5 rounds of
400m run
50 Air squats

C)Ring pulls x 2 sets to failure
Ring Dips x 2 sets to failure

Wednesday, 6 June 2012

WOD - 07/06/2012

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
6 Deadlift @ 100/60Kg
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

BrianBradshawHero_th.jpg

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.

Tuesday, 5 June 2012

WOD - 06/05/2012

A) 4 x 400m run

Rest 2 mins between rounds

B) For 20 minutes on the Minute:
Complete 2 Power Cleans@ 85% of your 1RM Max
Max effort Double Unders (1 attempt)

Post weights and DU reps.

Monday, 4 June 2012

WOD 5-6-2012

A) Deadlift
2-2-2-2-2 @ 90%1RM

B) NANCY
5 rounds for time of
Run 400m
15 OH squats 40/30 kg

Thursday, 31 May 2012

WOD 1-6-2012

A) 5 rounds of:
1 power snatch
5 OH squat
Rest 1 min between rounds.

B) For time:
21-15-9 reps of:
Thrusters 40/25kg
KB swings 24/16kg
Box jumps

C) 500 m row for time.

Wednesday, 30 May 2012

WOD 31-5-2011

A) Push Jerk
5x5 @ 65% 1RM

B) In 1 min 30 secs run 200m
In the remaining time AMRAP of wallballs 9/4kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of burpee box jumps
Rest 30 secs

In 1min 30 secs run 200m
In the remaining time AMRAP of KB swings 24/16kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of hang power snatch 40/25kg
Rest 30 secs

In 1 min 30 secs run 200m
In the remaining time AMRAP of ring pulls

C) 2 x 10 reps bent over row
2 x max reps med ball push ups

Tuesday, 29 May 2012

WOD 30-5-2012

A) 5 min AMRAP
Double Unders

B) 5 rounds for max reps
Bodyweight bench press
Pull ups (any style)

C) 3 x 30 sec shuttle run
   30 secs rest between efforts

Monday, 28 May 2012

WOD 29-5-2012

A) Spend 15 mins practicing a weakness.

B) THE CHIEF
3 min AMRAP of:
3 power cleans 60/40 kg
6 push ups (hand release)
9 air squats

Rest 1 min and repeat for a total of 5 rounds

C) 3 x max effort plank.

Sunday, 27 May 2012

WOD 28-5-2012

A) Deadlift
5 x 3 reps @ 80% 1RM

B) For time:
Run 200m
21 hang clean and press 50/30kg
Run 200m
15 hang clean and press
Run 200m
9 hang clean and press
Run 200m

C) 3 x band sprints (running backwards)
High resistance

Thursday, 24 May 2012

WOD 25-5-2012

A) 5 attempts to find a 1RM push jerk

B) 6 rounds for time of:
3 wall walks
6 KB swings 32/24kg
9 push press 50/30kg
20 metre bear crawl

Wednesday, 23 May 2012

KIWISPORTS CHALLENGE WOD

TOMORROW SEES OUR FIRST CHALLENGE WOD IN ASSOCIATION WITH KIWISPORTS.
FIRST HEAT WILL GET UNDERWAY AT AROUND 5.15PM.
THE WOD WILL BE REVEALED UPON ARRIVAL. REALLY LOOKING FORWARD TO THIS EVENING OF FUN AND GAMES. SEE YOU ALL TOMORROW PEEPS!!!!!!

Tuesday, 22 May 2012

WOD 23-5-2012

A) Spend 15 mins working a weakness

B) 20 min AMRAP of:
5 snatches (any variation) 50/30kg
10 box jumps 24/20"
20 double unders
200 m run

Monday, 21 May 2012

WOD 22-5-2012

A) 3 x 400m sprints
  3 min rest between efforts

B) DEATH BY THRUSTERS
On the first min do 1 thruster 45/30kg
On the second minute do 2 thrusters
and so on until you fail to meet the required number of reps.

C) TABATA Sledgehammer swings

Sunday, 20 May 2012

WOD 21-5-2012

A) Deadlift
Five attempts to set a 1RM

B) 3 rounds for time :
50 double unders
40 Sit ups
30 Wall balls
20 Ring pulls
10 HSPU

Thursday, 17 May 2012

WOD - 18/05/2012

A) Squat Clean + Jerk

5-5-5-5-5

(Don't release your hands between reps)

B) 7 min AMRAP

100m Run
15 Power Cleans (45/35Kg)

3 min Rest

C) 5 min AMRAP

10 Burpees
10 Walking Lunges

3 min Rest

D) 7 min AMRAP

100m Run
15 Power Cleans (45/35Kg)

Wednesday, 16 May 2012

WOD - 17/05/2012

A) Strength - Back Squat

Establish a new 1RM

B) Conditioning

21-15-9

Hang Power Snatch 45Kg/30Kg
Wall Ball 9/4Kg

C) Band Sprints

6 x 30m sprints

Tuesday, 15 May 2012

WOD - 16/05/2012

A) Work on a weakness for 15mins

B) Every 30 seconds

Complete one 60m sprint every 30 seconds for 6 mins.
then..

For time:

50 Dips
100 Toes to Bar

*Dips and T2B can be broken up into any amount of sets or combinations.

Post fastest sprint and total time for dips & T2B to comments.

C) 7min AMRAP of

10 V ups
10 Hollow Rocks
10 Sit ups

Monday, 14 May 2012

WOD - 15/05/2012

'Tabata Night'

A) Tabata Air Squat
Rest at Top

Rest 3 mins then

B) Tabata Alternating;

Dead Lift 100/70Kg
Burpees

Rest 3 mins then

C) Tabata Alternating;

Box Jumps 24"/20"
Push ups (Comp)

Rest 3 mins

D) Tabata Air Squat
Rest at Bottom

Sunday, 13 May 2012

WOD - 14/05/2012

Strength - Shoulder Press
Establish a new 1RM

WOD -

'Regionals individual event 6'

3 Rounds of
7 Dead lift (155/100Kg)
7 Muscle up
Then,
3 Rounds of
21 Wall Ball (10/4Kg)
21 Toe to Bar
Then,
100m Farmer Carry (2 x 32/16Kg KB)
28 Burpee Box Jumps
100m Farmer Carry (2 x 32/16Kg KB
3 Muscle ups.

Friday, 11 May 2012

SATURDAY MORNING

Guys,
Remember the gym is closed tomorrow as we are heading over to SA1 for a fundraising WOD. Lets have a good turnout and for all who are coming we are meeting at our gym at 9.30am sharp. It should be great fun and a good chance to meet up with other Crossfitters from South Wales.

Thursday, 10 May 2012

WOD 11-5-2012

A) Back Squat
5 x 2 reps @ 90% of 1RM.

B)For time:
50 chest to bar pull ups
50 burpees
50 KB swings 24/16kg
50 ball slams 9/4kg

Wednesday, 9 May 2012

WOD 10-5-2012

A) Spend 10-15 mins working a weakness.

B) 5 min AMRAP
3 deadlift 120/80 kg
20 double unders

Rest 1 min

C) 5 min AMRAP
Sprint 100m
15 box jump 24/20"

Rest 1 min

D) 5 min AMRAP
5 hang clean and press 50/30kg
5 hollow rocks

Tuesday, 8 May 2012

WOD 9-5-2012

A) Hang Snatch
   5 x 3 reps. Set a 3 rep max.
  Rest 60 secs between sets.

B) "999"
5 rounds for time of:
9 thrusters 40/25kg
9 KB swings 32/24kg
9 burpees

C) For time :
   500m row - set a new pb

Monday, 7 May 2012

WOD 8-5-2012

A) Strict press
   5 x 2 reps @90% 1RM

B) Power clean and pull up ladder
On the first min do:
 1 power clean 60/40kg
1 pull up
2nd minute
2 power clean
2 pull ups
And so on.Continue until you fail to make the required reps.

C) For time:
Run 1 mile

Sunday, 6 May 2012

WOD - 06/05/2012

Tekkers - Pull up

Wod - Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Dynamic Push Ups
Sprint 100 meters

Thursday, 3 May 2012

WOD 4-5-2012

A) 3 x max rep handstand push ups.

B) For time:
10,9,8,7,6,5,4,3,2,1 reps of:
Run 200 metres
KB swings 24/16kg
Burpees

Rest 1 min

3 min AMRAP
Double unders

Wednesday, 2 May 2012

WOD - 03/05/2012

A) Strength - Back Squat

5 x 6 @ 65% of 1RM

B) Conditioning 'Cindy'

20 min AMRAP
5 Pull ups
10 Push ups (Competition)
15 Air Squats

C) 2 rounds
50m Bodyweight prowler push

Tuesday, 1 May 2012

WOD - 02/05/2012

A) 3 x Max effort 400m Run

B) 5 Rounds of
10 Deadlift 100/60Kg
15 Toe to bar
20 Double unders

C) 3 Rounds of
10 V ups
10 Hollow rocks
10 Sit ups

Monday, 30 April 2012

WOD - 01/05/2012

A) Tekkers in Snatch (All sorts)

B) 20 Min Amrap of
400m Run
21 KB Swing 24/16Kg
15 Burpees
9 Power Snatch 45/25Kg

Sunday, 29 April 2012

WOD - 30/04/12

A) Strict Press
3,3,3,3,3 @ 85% of your 1RM

B)
12 Min AMRAP of

20 Double unders
15 Power cleans 50/30Kg
10 Box Jumps 24/20"


C)
2 x 15 Ring dips
2 x 15 Ring pulls

Thursday, 26 April 2012

WOD 27-4-2012

A) Double under ladder
For time:
From 5 reps to 50 reps in increments of 5.

B) 10 rounds for time of :
3 front squats @ 70% of 1RM
7 toes 2 bar

Wednesday, 25 April 2012

WOD 26-4-2012


A) Shoulder press
   4,4,4,4,4 reps @ 75% of 1RM


B) On the minute for 10 mins
   Sprint 100 m
   Rest for the remainder of the minute.

C) 2 x 15 ring dip (no kip)  If you can do 15 ring dips comfortably, add weight.
     2 x 10 Upright row



Tuesday, 24 April 2012

WOD 25-4-2012

A) Tekkers - Snatch balance B) 5 rounds for time: 10 thrusters 40/20kg 10 box jump 24/20" 10 hang power cleans 40/20kg

Monday, 23 April 2012

WOD 24-4-2012

A) Tekkers - Snatch (15 - 20 mins)

B) "NICOLE" with a little bit more.
20 min AMRAP
Run 400m
Max rep chest to bar pull ups

Sunday, 22 April 2012

WOD 23-4-2012

A) Back Squat
5 x 3 reps @85% 1RM

B) 7 min AMRAP - Kettlebell and burpee ladder
3 burpee
3 KB swing 24/16
6 burpee
6 KB swing
and so on until the 7 mins is complete

C) 2 x 50m backward sled pulls (heavy)
2 x 15 reps glute ham developer
Ab work of your choice.

Yesterday morning a young man who has recently finished our on ramp class roughly a month ago, came on to me at the end of his WOD. He had been training very hard and looked like he was on his way to meet our good old friend "PUKIE" How are you feeling? I asked him. "I'm great" he replied. Then he started talking with me about his previous training experiences. "I've played Rugby, I've boxed, Judo, Karate" amongst others. "Nothing compares to this, it's amazing, I'm totally addicted" he said Then he said something which caught me completely by suprise but made me want to scream out the biggest HELL YEAH the world has ever seen. "I'm going to compete in the CrossFit Games 2016" he said How great is it to hear the effect that CrossFit has on people and it furthers my belief of how amazing it is to be a part of the CrossFit community. Day after day we see people improve at our gym and I thrive on it, it's like a drug!! So keep going after it people, we are going to be with you every step of the way!!!

Thursday, 19 April 2012

WOD 20-4-2012

A)Dynamic warm up

B) 5 rounds
1 hang power clean
1 front squat

Rest 90 secs between rounds. Go heavy!!!

C) A modified FIGHT GONE BAD

5 min AMRAP of:
1 min box jumps 24/20"
1 min wall balls 9/4kg
1 min KB swings 24/16kg
1 min pull ups
1 min Sumo deadlift high pull 35/25kg

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

Wednesday, 18 April 2012

WOD 19-4-2012

A) Dynamic warm up

B) 3 sets of max reps strict pull ups.

C) 5 rounds for time:
10 deadlift 70/40kg
10 press ups
10 air squats

Tuesday, 17 April 2012

WOD - 18/04/2012

Strength - Bench Press

5-5-5-5-5

Benchmark -

'Amanda'

9-7-5

Muscle Up (Scalable to one progression and one ring dip per muscle up)
Squat Snatch 60/40Kg

For time!

Monday, 16 April 2012

WOD 17-4-2012

A) 2 mins strict press 40/20kg
Rest 1 min
2 mins push press 20/40kg
Rest 1 min
2 mins push jerk 20/40kg

B) 12 min AMRAP
10 kb swings 24/16
10 burpees
100m run

C) 3 x max effort plank holds

Sunday, 15 April 2012

WOD -15/04/12

Strength - Deadlift
5-5-3-3-1-1-15

Conditioning

For time
5 Rope climbs

21, 15, 9
Power clean 50/35Kg
Knee to elbow

5 Rope climbs

Thursday, 12 April 2012

WOD 13-4-2012

CrossFit Central Manchester Games Qualifier WOD 3

10 min AMRAP
150 double unders
100 wall balls

Wednesday, 11 April 2012

Wod - 12/04/2012

Strength - Weighted Ring dips

1-1-1-1-1


Complete for time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 meter. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 meter sprint must be completed.

Post times and number of penalties to comments.


Thanks to 'CrossFit Football' for this one.

Tuesday, 10 April 2012

11-4-2012

CrossFit Central Manchester Games Qualifier WOD 2

12 min AMRAP:
6 power clean 35/50kg
4 push press 35/50k
10 toes 2 bar

Monday, 9 April 2012

WOD 10-4-2012

CROSSFIT TOTAL

3 attempts to find a 1 rep max in the following lifts:

Deadlift
Strict Press
Back Squat

Sunday, 8 April 2012

WOD - 09/04/2012

A) Dynamic warm up

B)WOD

Crossfit Central Manchester games WOD 1

Complete as many rounds/reps as possible in 6 minutes, of;

- 10 Power snatch (Women-25kg / Men-35kg)

- 10 Burpees

- 10 Box jumps (Women-22″ / Men-24″)

Thursday, 5 April 2012

Easter Opening Times

Fri - 9am till 12pm
Sat - 9am till 12 pm
Sun - Closed
Mon 9am - 12 pm

WOD 6-4-2012

A) Thruster
3-3-3-3-3

B) 5 rounds for time :
Sprint 400m
10 Chest to bar pull ups

Rest 2 mins between rounds.
The aim of the workout is to go all out on the runs and try to complete the pull ups unbroken.Courtesy of Outlaw Crossfit.

C) 3 x 15 GHD raises

Wednesday, 4 April 2012

WOD 5-4-2012

A) Tekkers - Turkish get up

B) 3 rounds for time:
5 hang power snatch 45/25 kg
10 burpee box jumps

C) 3 min AMRAP
Rope climbs

Tuesday, 3 April 2012

WOD 4-4-2012

A) Overhead Squat
3-3-2-2-1

B) 12 min AMRAP
3 deadlift 100/60kg
7 hand release press ups
21 double unders

Monday, 2 April 2012

WOD 3-4-2012

A) Spend 10-15 mins working a weakness.

B) For time
Run 1 mile
Rest 2 mins
C)5 min AMRAP
Squat clean thrusters 40/20kg
Rest 1 min
D)3 min AMRAP
Box Jumps
Rest 1 min
E)2 min AMRAP
Burpees
Rest 1 min
F)1 min AMRAP
Toes 2 bar

Sunday, 1 April 2012

WOD 2-4-2012

A) Hang Clean
3-3-3-3-3

B) 5 rounds for time:
Run 200m
20 KB swings 24/16kg
5 wall walks

C) 5 min AMRAP
Double unders

Thursday, 29 March 2012

WOD 30-3-2012

A) Back Squat
4 reps @ 70%1RM
4 reps @ 75% 1RM
4 reps @ 80% 1RM
4 reps @85% 1RM

B) 15 min AMRAP
20 OH walking lunges 20/10kg plate
15KB swings 24/16kg
10 press ups
20 metre bear crawl

Wednesday, 28 March 2012

WOD 29-3-2012

A) Warm up
Junkyard dog

B) DIANE
For time:
21-15-9 reps of
Deadlift 100/60kg
Handstand push ups

C) Max rep ring dips

Tuesday, 27 March 2012

WOD 28-3-2012

A) Push Jerk
2-2-2-2-2

B) For time:
Run 400m
15 OH Squats 40/20kg
15 Toes 2 Bar
15 KB Swings 24/16kg
Run 400m
15 OH Squats 40/20kg
15 Toes 2 Bar
15 KB Swings
Run 400m

Monday, 26 March 2012

WOD 27-3-2011

A) Snatch Tekkers

B) 3 rounds for time :
15 Squat clean thrusters 40/20kg
12 Burpees
9 Pull ups

C) 3 x max rep hollow rocks

Sunday, 25 March 2012

WOD 26-3-2012

Dynamic warm up

A) Squat Clean
1-1-1-1-1

B) 5 rounds for time:
25 box jumps
20 wall ball
15 press ups (comp)
100m run

Thursday, 22 March 2012

WOD 23-3-2012

A) Deadlift
5 reps @ 60% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
2 reps @ 90% 1RM
1 rep @ 95% 1RM
1 rep @ 95% 1RM

B)For time :
150 KB swing 24/16kg
Every time you stop perform 5 box jumps

C) 3 x max effort Toes 2 bar.

Wednesday, 21 March 2012

WOD 22-3-2012

Today guys and gals we take on the CrossFit Games Open WOD 12.5

Tuesday, 20 March 2012

WOD 21-3-2012

A)3 x 400 metre sprints
Rest = Duration of run

B) 5 rounds
1 push press 60/40kg
1 strict pull up
3 push press
3 strict pull up
Max rep push press
Max rep strict pull up

Rest 90 secs between rounds.
Score is overall time plus overall reps

Monday, 19 March 2012

WOD 20-3-2012

A) Tekkers - Snatch

B) Round 1
With a continuous running clock
1st minute - 1 power clean 60/40kg, 1burpee
2nd minute - 2 power clean , 2 burpee
Continue until you fail the required reps.
Then straight into :
Round 2
1 box jump 24/20", 1 kb swing 24/16 kg
2 box jump, 2 kb swing
Continue until you fail the required reps.

C) 5 min AMRAP
Double unders

Sunday, 18 March 2012

WOD 19-3-2012

A)Back Squat
5 reps @60% 1RM
3 reps @ 70% 1RM
2 reps @ 80% 1RM
2 reps @ 90% 1RM
1 rep @ 95% 1RM

B)LYNNE
5 rounds for max reps of:
Bodyweight bench press
Pull ups

C) For time:
500 m row

Thursday, 15 March 2012

WOD 16-3-2012

A) Weighted pull ups
5-5-5-5

B) TABATA

Hand release push ups
Sledgehammer strikes
Double unders
Sumo deadlift high pull 40/25kg

Wednesday, 14 March 2012

WOD 15-3-2012

Today guys and gals we take on Open WOD 12.4

Tuesday, 13 March 2012

WOD 14-3-2012

A) Deadlift
3-3-3-3-3

B) 21-15-9 reps of :
Hang power snatch 40/20kg
Pull ups

C) 3 x 10 candlestick to lever

Monday, 12 March 2012

WOD 13-3-2012

A) Warm up and spend 10 mins working a weakness.

B) FILTHY FIFTY
For time:
50 box jump
50 jumping pull ups
50 kb swings 16kg
50 walking lunge steps
50 knees to elbow
50 push press 20kg
50 back extensions
50 wall ball
50 burpees
50 double unders

Sunday, 11 March 2012

WOD 12-3-2011

A)Snatch Balance
2-2-2-2-2

B)For time :
Run 1200m
30 squat clean thrusters 45/25 kg
Run 1200m
30 kb swing 32/24kg

C) 3 x 10 glute ham raises

Thursday, 8 March 2012

WOD 9-3-2012

A) Snatch grip deadlift
1-1-1-1-1

B) 5 rounds for time :
3 front squat @ 80%1RM
10 plyo push ups
40 double unders

C) 60 secs resisted band sprint x 2
Rest as required between efforts

Wednesday, 7 March 2012

WOD 8-3-2011

A) Warm up

B) CrossFit Games Open WOD 12.3
LETS AVE IT!!!

18 min AMRAP

15 box jump 24/20"
12 push press 52.5/35kg
9 toes 2 bar

Tuesday, 6 March 2012

WOD 7-3-2012

A) Dynamic warm up

B) Push Jerk
3-3-2-2-1

C) NANCY
5 rounds for time of:
400m run
15 OH squats 40/20kg

D) Mobility

Monday, 5 March 2012

WOD 6-3-2012

A) Tekkers - Hang squat clean

B) 20 min AMRAP

6 deadlifts 100/60 kg
7 burpee box jumps
10 kb swings 32/24kg
200 m run

Sunday, 4 March 2012

WOD 5-3-2012

A) OH Squat
2-2-2-2-2

B) For max reps:
4 mins pull ups
3 mins thrusters 40/20kg
2 mins burpees
1 min box jumps

No rest between each exercise

C) 3 rounds:
10 toes 2 bar
10 hollow rocks
30 sec plank hold

Thursday, 1 March 2012

WOD 2-3-2012

A) Tekkers - Snatch Balance

B) 5 min AMRAP
5 wall ball
10 ball slam
Rest 1 min

C) 5 min AMRAP
5 Sumo deadlift high pull 40/20kg
5 box jumps

Rest 1 min

D) 5 min AMRAP
100 m sprint
10 kb swings 24/16kg

Wednesday, 29 February 2012

WOD 1-3-2012



A) Hang Clean - 2,2,2,2


B) For time :
25 burpee box jumps
50 kb swings 24/16kg
Run 400m
75 push press 35/20kg
150 double unders

Tuesday, 28 February 2012

WOD - 29/02/2012

Gymnastic movement Warm up

3 Rounds of
10 Candle stick to levers (See video)
20 Superman rocks (See video)
30 Sec L seat Hold (See video)

WOD

15 Min Amrap of

100m Run
10 Ring Dip
10 Ring row

Candlestick to Levers


Superman Rocks


L Seat


A massive thanks to Carl Paoli of GymWod for his fantastic descriptive videos!

Monday, 27 February 2012

WOD - 28/02/2012

Strength - Shoulder Press

3-3-3-3-3

Conditioning -

5 Rounds of

40 Double unders
20 Pull ups
10 Power Snatch 30/20Kg

Sunday, 26 February 2012

WOD - 27/02/2012

A) Turkish Get up

1-1-1-1-1

B) Death By Back Squat

At Body weight
on the 1st minute do 1
on the 2nd minute do 2
and so on
continue until you fail to make it in the minute

C) Band Sprints

8 x 30m resisted band Sprints

Thursday, 23 February 2012

WOD - 24/02/2012

Strength - Clean and Jerk

3-3-3-3-3

Conditioning

10 Min AMRAP of

First 5 Double unders
Then 10 Double unders
Then 15 and so on

If you break a round you must start it again!

Finisher

Tabata Sledge hammer strikes

Wednesday, 22 February 2012

WOD - 23/02/2012

Strength - Pistol Squats

5-5-5-5-5 (L&R)

B) Conditioning

12 Min AMRAP of

20 Box Jumps
200m Run
10 Kettle bell cleans (Each Side)

Tuesday, 21 February 2012

WOD - 22/02/2012

Strength - Snatch

2-2-2-2-2

Conditioning

8 Rounds for time
10 Burpees
15 Alternating Jumping Lunges
20 Double unders
25 Meter Sprint
Rest 90 Sec

Finisher

3 x Bodyweight Sled push 30m

Monday, 20 February 2012

WOD - 21/02/2012

Strength - Deadlift

3-3-3-3-3

Conditioning

21-15-9

Power Cleans 50/30Kg
Thrusters 50/30Kg

Finisher

Max Effort 1000m Row

Sunday, 19 February 2012

WOD - 20/02/2012

A) Muscle ups

5 x Max Reps

B) Conditioning

5 Rounds of

400m Run
3o Air Squats
30 Double unders

Thursday, 16 February 2012

WOD - 17/02/2012

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

WOD -
Every 30 seconds for 10 mins do

1 Power clean
1 Hang Power Clean
1 Push Jerk

To Complete this workout at RX you must complete all 20 reps with 80Kg. If you can't scale the weight accordingly. Your final score will be the weight left on the bar when you finish. If you take weight off you can't put it back on!!!!

Wednesday, 15 February 2012

WOD - 16/02/2012

Strength - Shoulder press

3-3-3-3-3

Conditioning -

5 Rounds
400m Run
20 Box Jumps
15 Pull ups
10 Toe to Bar

Finisher -

3 x Max effort Hollow Rocks
1 x Max effort Plank

Tuesday, 14 February 2012

WOD - 15/02/2012

'Chipper time'

50 Double unders
40 Wall ball 9/4kg
30 Kettlebell swing 32/24kg
20 Pull ups
10 Dead lift 120/70kg
20 Pull ups
30 Kettlebell swing 32/24kg
40 Wall ball
50 Double unders.

Monday, 13 February 2012

WOD - 14/2/2012



Spread the love people!!

Tekkers - Hand stand holds/walks

Conditioning -

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

12 x 24/20 inch Box Jumps
6 x 40/30Kg Thruster
6 x Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Sunday, 12 February 2012

WOD - 13/02/2012

A) Strength - Deadlift

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

B) Conditioning -

Run 1200m
5 Turkish get ups Right arm (24/16Kg)
30 KB swings (24/16Kg)
5 Turkish get ups Left arm (24/16Kg)
30 KB swings (24/16Kg)
Run 1200m

Thursday, 9 February 2012

WOD 10-2-2012

A) Strict Press
2-2-2-2-2

B) 10 -> 1 descending rounds of:
Hand release push ups
Ring rows

C) 5 rounds
20 double unders
10 hollow rocks

Wednesday, 8 February 2012

WOD 9-2-2012

A) Skills practice - spend 15 mins working a weakness.

B) 20 min AMRAP on a running clock made up of 4 x 5 min AMRAPS.
5 min AMRAP
3 burpees
6 KB swings 32/24kg
9 ball slams 9/4kg

5 min AMRAP
Deadlift 120/80kg

5 min AMRAP
"CINDY"
5 pull ups
10 press ups
15 air squats

5 min AMRAP
50m shuttle run

Tuesday, 7 February 2012

WOD 8-2-2012


A) Hang Snatch
1-1-1-1-1

B) 4 rounds
Max rep front squat 75/50% of bodyweight
7 burpee box jump 24/20"
Score is amount of front squats completed per round.

Monday, 6 February 2012

WOD 7-2-2012

A) Muscle up practice/progressions

B) 4 rounds for time :
30 double unders
20 overhead squat 30/20kg
15 wall balls 9/4kg
10 burpees


Sunday, 5 February 2012

WOD 6-2-2012

A) Bench Press
5-5-5-5-5

B) GRACE
For time:
30 clean and jerk 60/40kg

C) 3 x 200 m sprints
walk back recovery

Thursday, 2 February 2012

WOD 3-2-2012



A) Push/Split Jerk
3-3-2-2-1-1

B) 5 rounds
10 thrusters 40/20 kg
10 plyo push ups

C) 3 rounds
30 secs resisted bear crawl
30 secs rest

Wednesday, 1 February 2012

WOD 2-2-2012

A) Spend 10 mins working a weakness.
Check out the "I SUCK AT" board and get those weaknesses dialled in!!!!


B) HERO WOD - MICHAEL
3 rounds for time:
Run 800m
50 back extensions
50 sit ups

In honour of Navy Lieutenant Michael McGreevy 30, of Portville, NY, who was killed in Afghanistan June 28th 2005.
He is survived by his wife Laura and daughter Molly.

Tuesday, 31 January 2012

WOD 1-2-2012

A) Deadlift
2-2-2-2-2

B) 5 rounds for time :
5 hang power snatch 40/20 kg
7 overhead squat 40/20 kg
9 burpee with bound over bar

Monday, 30 January 2012

WOD 31-1-2012

PARTNER WORKOUT

Today we will be performing the following workouts as a pair.
One person runs 400m, the other performs an exercise, they then alternate.
The exercises are as folows:
KB swings 24/16kg
Box jumps 24/20"
Wall Ball 9/4kg
Burpees
Push press 40/20kg.

Your score will be the amount of reps you do on each exercise.

Sunday, 29 January 2012

WOD 30-1-2012

A) Power Clean
2-2-2-2-2

B) 10 min AMRAP
5 Power Clean 60/40kg
10 pull ups

Thursday, 26 January 2012

WOD 27-1-2012

A) Weighted pull up
3-3-3-3-3

B) Death by burpee box jump
On the first minute do 1 burpee box jump
On the 2nd minute do 2 burpee box jump
And so on until you fail to do the required amount within the minute

C) 3 x max effort Knees to Elbows

Wednesday, 25 January 2012

WOD 26-1-2012

A) Spend 10 mins working on a weakness.

B) For time:
Run 400m
3 rounds of :
5 hang clean and jerk 60/40kg
30 double unders
Run 400m
3 rounds
20 metre bear crawl
10 kb swings
Run 400 m

Tuesday, 24 January 2012

25-1-2012

A) Push press
3-3-3-3-3 working between 80 and 85% of 1RM

B) TABATA
Deadlift 80/50kg
Burpees

Alternating between the two exercises.
TABATA - 20 secs work 10 secs rest x 8 per exercise.

Monday, 23 January 2012

WOD 24-1-2012

A) Dynamic warm up

B) HELEN
3 rounds for time :
Run 400m
21 KB swings
12 Pull ups

C) For time :
500 m row

Sunday, 22 January 2012

WOD 23-1-2012

A) Front Squat
5-5-3-3-1-1

B) ANNIE
50,40,30,20,10 reps of
Double Under
Sit ups

Friday, 20 January 2012

WOD - 21/01/2012

Open Gym your usual saturday morning OR............

“The 3D Gauntlet”

In a 30 minute window, complete;“Grace” (30 ground to overhead anyhow, 60kg / 40kg)
75 Knees to Elbows (every time you break, do 35 double unders)
In the remaining time do as many rounds of;
“Half Kelly”
Run 200m
15 Box Jump (24″/20″)
15 Wall Ball (9kg/4kg)
Score is how many rounds of “Half Kelly” you complete.

Thursday, 19 January 2012

WOD - 20/01/2012

Tekkers - Muscle up progressions.

Conditioning -

5 Rounds of

400m Run
50 Double unders

Finisher -

3 x Slosh pipe over head squat hold for max at bottom!!

Wednesday, 18 January 2012

WOD - 18/01/2012

Strength - Overhead squat

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

Conditioning -

10 Rounds of

15 Dead lift 60Kg/40Kg
15 Push ups (Comp)

Tuesday, 17 January 2012

WOD 18-1-2012

Time for a hero WOD

WHITTEN
5 rounds for time
22 kb swings 32/24kg
22 box jumps
Run 400 m
22 burpees
22 wall balls 9/4 kg

Army Captain Dan Whitten, 28 of Grimes, Iowa assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Aiborne Division, based out of Fort Bragg, North Carolina, died February 2nd 2010 when enemy forces in Zabal, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife Starr Whitten, his mother Jill Whitten, his father Dan Whitten and his sister US Army Captain Sarah Whitten.

Remember guys there is no morning class today!!!

Monday, 16 January 2012

WOD 16-1-2012

Squat Clean
2-2-2-2-2

In pairs one working at a time perform:
100 box jumps 24/20"
100 kb swings 32/24 kg the bell must not be laid on the floor
100 pull ups
100 wall ball 9/4kg the ball must not hit the floor.

If the med ball or KB hit the floor mid set both must immediately do 10 burpees

Sunday, 15 January 2012

WOD -16/01/2012

A) Tekkers/Strength - Turkish get up

1-1-1-1-1

B) Conditioning -

Deadlift Ladder.

Start at a weight at least 50Kg below your 1RM, then increase that weight by 5Kg every 30 seconds. You must be set ready to go on your next lift by the 30 sec call.

Aim is to go as heavy as possible.

C) Finisher -

3 x Max effort L sits
1 x Max effort plank.



Thursday, 12 January 2012

WOD - 12/01/2012

Strength - Clean and Jerk

1-1-1-1-1

Conditioning -

10m Amrap 0f
30 Double unders
15 Power snatch

Finisher -

50 Sledge hammer strikes.

Wednesday, 11 January 2012

SPEAR - Be Your Own Bodyguard workshop - Saturday March 3rd 2012

We're hoping to arrange a little day trip to attend this workshop on the 3rd of March. Could you please let one of the coaches know if you're interested.

Follow the link below a preview showing what you can expect on the day.

http://media.crossfit.com/cf-video/CF_Blauer_Highlights.mov

WOD - 12/1/2012

Tekkers - Pistol / Roll to Pistol progression.

Carl Paoli Demonstrating the roll to Pistol.




Conditioning - 'Fran'

21-15-9
Thrusters 40/30Kg
Pull ups

Tuesday, 10 January 2012

WOD - 11/1/2012

Strength - Squat Snatch

2-2-2-2-2

Conditioning -

400m Run

21-15-9
Burbees
Kettlebell Swing 24/16Kg

400m Run

Finisher -

3 x Body weight Sled push 30m

Monday, 9 January 2012

WOD - 10/01/2012

Strength - Deadlift

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

Conditioning

Run 800m
15 Squat Clean 60/40Kg
Run 800m
9 Squat Clean 60/40Kg
Run 800m
6 Squat Clean 60/40Kg

Sunday, 8 January 2012

WOD - 09/01/2012

Tekkers - Muscle up / Bar Muscle up

Conditioning -

3 Rounds of

400m Run
40 Box jumps 24"/20"
20 Burpees
10 Hand stand push ups

Finisher -

Max effort 500m Row

Thursday, 5 January 2012

WOD - 06/01/2012

Strength - Deadlift

3-3-3-3-3

Conditioning -

5 Rounds of

9 Dead lift 60/40Kg
6 Hang power snatch 60/40Kg
3 Over head squat 60/40Kg

Finisher -

3 x Max effort 400m run

Wednesday, 4 January 2012

WOD - 05/01/2012

Tekkers - Hand stand holds/walk

Conditioning -

Chipper time

5 Rope Climbs
20 wall ball 9/4Kg
20 Alternating pull up/toe to bar
20 Wall walks
20 Burpees
20 Sumo deadlift high pull 40/20Kg
20 Ball slams 9/4Kg

Tuesday, 3 January 2012

WOD - 04/01/2011

Tekkers - Over head Carry

Strength - Shoulder Press

3-3-3-3-3

Conditioning -

'Paul'

5 Rounds of

50 Double unders
35 Knees to Elbows
20m Over head carry 35/25Kg

First Hero Wod of 2011. Let's hit it hard!!

Monday, 2 January 2012

03/01/2012

Strength - Back Squat

3-3-3-3-3

Conditioning -

15 min AMRAP of

15 Power Clean 50/30K
10 Box Jump 24"/20"
5 Bar facing Burpees.