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Friday Wod
21-02-14

Added 20th February 2014Permalink

Warm up:

Run 

Mobilise

Strength:

Power snatch 5 x 3

Metcon:

For time.....

Plate GTOH

21-15-9

Burpee box jumps

10-10-10

Cool down/Stretch

Thursday
20-02-14

Added 19th February 2014Permalink

Rest/recovery/catch up/ technique/ hang out day

Wednesday Wod
19-02-14

Added 18th February 2014Permalink

Warm up:

300m run

10 burpees

Mobilise

Skill:

4rds of

1 rope climb ascent

10 press ups

Metcon:

for time

Row 500m

run 1 mile

Cool Down/Stretch

Crossfit Fundamentals Course
Starting March 3rd

Added 18th February 2014Permalink

New Crossfit Fundamentals Course starting Monday 3rd March. For anyone wanting to try Crossfit or just simply want to try something new. 
The course will be 4 x 1 hour sessions where you will be introduced to the fundamental movements of Crossfit as well as participating in Workouts.
The course spaces are limited so if you are interested contact us on Facebook or Call Pete on 07447 454183

Tuesday Wod
18-02-14

Added 17th February 2014Permalink

Warm up:

Run 100m

Lunges

Run 100m

10 Ring rows

Mobilise

Strength:

3 x 5 Military press

3 x 3 Push press

Metcon:

5 rounds for time

  • 20 wall balls
  • 20 double unders

Cool down/Stretch

Monday Wod
17-02-14

Added 16th February 2014Permalink

Warm up:

Run 1 lap (cliff tops)

Mobilise

Tekkers:

Squat therapy

Strength:

5 x 5 squats

Metcon:

Run 300m

15-12-9

squats

kb swings

hr press ups

run 300m

Cool down/Stretch

Saturday Team Wod
15-02-14

Added 14th February 2014Permalink

Warm up:

2 rounds

Row 200m

10 press ups

10 kb swings

Tekkers:

Tyres flips

Wod:

In pairs for time......

one person rows 200m while the other tyre flips.

Once 200m has been rowed swap over. Carry on

until 60 tyre flips have been completed.

Cool Down/ Stretch

Friday Wod
14/02/14

Added 13th February 2014Permalink

Warm up:

1 x 400m run

Tekkers: Cleans

Strength: 5 x 3 Cleans

Metcon:

5rds for time....

30 double unders

10 knees to elbow

run 100m

Cool down/stretch

Thursday

Thursday
13-02-14

Added 12th February 2014Permalink
Thursday
Rest/recovery/mobility/catchup/hang out day
and Yoga at 7.30pm

Wednesday Wod
12-02-14

Added 11th February 2014Permalink

Warm up:

2 mins double unders

Mobilise

Strength:

3 max rep sets of ring/box dips

Wod A

10 mins to find max height box jump

Wod B

12 min Partner Amrap

Alternating exercises.

  • 10 press ups
  • 10 kb swings
  • 10 abmat situps

Cool Down/stretch

Tuesday Wod
11-02-14

Added 10th February 2014Permalink

Warm up/mobilise: 

  • Row 200m
  • 15 abmat situps
  • 100m run
  • 30 star jumps

Strength:

Split Jerk 5 x 3 Progressive

Metcon:

for time.....

21-15-9-15-21

Deadlifts (80/50)

Burpees

Cool Down/stretch

Monday Wod
10-02-14

Added 09th February 2014Permalink

​Warm up: 

  • 100m run
  • broad jumps
  • 10 press ups
  • 100m run
  • lunges 
  • 10 press ups

Mobilise/Squat therapy

Strength:

  • In 15 mins find your 10 rep max Front squat. 
   (rest as needed)

Metcon:

10 min Amrap

  • 5 pull ups
  • 10 russian swings
  • 30 double unders

Cool down/stretch

Saturda wod
08/02/14

Added 07th February 2014Permalink
Warm up:
Run 1 lap
50 double unders
 Team Wod:
For time
60 wall balls
60 burpee gtoh 
1 mile run
40 hand release press ups
40 kb snatch
400 m run
20 squats
20 box jumps
100m run
Cool down/stretch

Friday Wod
07-02-14

Added 06th February 2014Permalink

Warm up:
Run 100m
10 wall balls
Run 100m
10 burpees
-
Mobilise
Strength:
Deadlift 3 x 5
(Add 2.5/5kg to last recorded weight)
Metcon:
3 rounds for time
300m medball carry (9/6)
10 box jumps
20 abmat sit ups
Cool down/stretch

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