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.