5.8.14

WOD

A) Barbell Lunges

B) ‘Helen’

Run 400m

21 Ketllebell Swings

12 Pullups

A blast from the past at DP this morning. Rob Hoffrock making a return from Oz, for good apparently…

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31.3.14

What an Open season it was now all in the books. 5 Weeks of fun, enthusiasm, despair, enjoyment, enthralment and achievement by all who took part.

The Friday night feeling is going to be a little different for a while. We thank you all for making it such a success, well done each and every one of you.

We are already excited for next year BIGGER and. BETTER.

WOD

A) Back Squat

B) 3 x 4 MIN AMRAP

6 Chest 2 Bar

12 KB Swing

18 Sit ups

Here we go the team draw for our CrossFit Open in house competition…

And so it begins, in just 8 days and the 14.1 WOD announcement.

The buzz is already well underway with many team captains taking to their duties and many warriors assembling ready to rumble.

Who will be top of the box?

WOD

Today we said goodbye to Angharad with a lovely benchmark girl renamed for the occasion. Well done guys a long graft in the bank for you all, another test of your capacity to take note of and to remember as you continue to progress. Although I’m sure you will remember her name after today.

‘Eva’/ ‘Angharad’

5 Rounds

800m Run

30 Pullups

30 Kb Swings

 

17.2.14

WOD

A) Push Jerk

B) ‘Elizabeth’

21-15-9

Power Clean

Ring Dip

Congratulations to our New Year Nutrition Competiton Winners

Fern and Matt with a great start to 2014. Progress is evident in both and a totally new perspective on nutrition for self confessed ‘salad dodger’ Matt. A very detailed food diary for a month with a completely different approach to his old eating habits. Prizes are on their way…

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6.8.13

SOME MORE EUROPEAN THROWDOWN ACTION AT THE BOX…..PR CITY YET AGAIN, AWESOME!

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The Warriors in action on the weekend (thanks Jo)

LIFT
1 RM Clean

WOD

Row Row Row your boat…

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In Pairs
Row 1500m
Run 1Km

For time

After yet another day of awesomeness …some things not left as they should…

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#yayburpees guys

CHECK OUT THE NEW TIMETABLE INCLUDING DAWNPATROL 2.0

27.11.12

LET ME TELL YOU ABOUT CROSSFIT….

Lift
Snatch 5 x 2

WOD
8 min AMRAP
200m row buy in
10 Power snatch
50 Double unders

Then

3 MIN
Turkish Get Ups

Post loads and rounds to comments;

7.8.12

CAN YOU CROSSFIT?

THERE IS NO NEED TO BE SCARED!!

Maggie can CrossFit at 63! now whats your excuse?

Lift
5 x 3 Snatch
Into 3 overhead squat

WOD
21-15-9
Push jerk
Air squat
Sit up (60-40-20)
Run 1 Km

For time

Post times and loads to comments;

29.7.12

The London 2012 Olympic Games are well and truly under way.

Ladies Weightlifting Yesterday- Clean and Jerk over 2 x Bodyweight overhead (at 48kg!!)

 

Mens Gymnastics- rings, we’ve used them a few times how about this have a look at around 50seconds, that is strength!

AMAZING STUFF, how hard does a muscle up look now?