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)