10.5.12

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Coach carter and Gnat putting in some extra work post class this evening

Strength
Deadlift 4 x 3

WOD
5 MIN AMRAP
5 Squat clean & Jerk
10 Ring dips

Rest

5 MIN AMRAP
5 Deadlift 60/40
20 double unders

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4.4.12

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WOD

200 Double Unders

100 Hand release Press Ups

100 Kb swings

100 sit ups

200 Double Unders

For Time

 

Post times to comments;

14.3.12

A short note from two of our athletes following their latest mountain biking adventure a year older (you guess how old?!) Sean ‘the Meat’ and Joe Aggett and the Wentwood mountain bike Enduro race

Warm up Functional FUN

WOD

‘Karen’ with a twist

Within a 12 minute time cap

150 Wallballs

For time

After completing Karen Complete as many Double under as possible in the remaining time.

Score is Karen time and Double Under total

12.4 IS COMING ARE YOU READY? ….. 3 DOWN 2 TO GO…

Here is a roundup of week 3 of the Open with some tips from MOBILITY GENIUS Kelly Starrett, appropriate as i know some of you are feeling the extra intensity the Open has brought to the box!

 

28.2.12

Non CrossFit Video

Watch this crazy welsh rugby fan….But don’t if you are offended by swearing!

Brilliant………Anyone know who Faro is?? (Makes a bit more sense if you can speak Welsh but funny non the less)

Anyway back to the box.

SKILLS

Muscle up practice

WOD

5 Rounds

50 Double Unders

Run 400m

For Time

Post rounds to comments;

22.12.11

Santa’s Snatch

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2 x 12 power snatch

WOD
AMRAP 10 mins
4 power snatch
8 toes to bar
16 Double unders

Post loads and rounds to comments;

Remember tomorrow’s open gym
Is 10-12 am and check out the Christmas timetable below. The Dec 27th early session 12-1 by demand only, if there is not enough of it you can enjoy your extra day off.

Back to normal sessions Wed 28th to Friday 30th.

13.12.11

Day 2 of our LADIES WEEK an intro from THE MAN Rich Froning Jr. He’s the Fittest man on the planet for a reason- Check this out 225lb/102kg Grace!!!

 

You’ve got to love ‘Grannie’ at This time of year!

‘Grace’

30 Ground to overhead

For time

REST THEN

Annie

50-40-30-20-10

Double unders

Sit ups

For time

 

Post times to comments;

WOD 22.9.11

Awesome foursome

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1) 100double unders
50 hand release press ups
For time

2)

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5 rounds AMRAP
1 min on:1 min rest
Kettle bell swings16/24

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3) 5 min AMRAP
30 sec Med ball clean to wallball 9/7
30 sec Tyre jump
Keep a running total of as many reps as possible of both movements combined

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4) 4 rounds for time
10 overhead sit ups
30 plate twists
10 strict leg raises
For time

Post times and scores for all WOD’s tonight;

A lot of work thrown at you tonight but good shift all round getting the job done. Short and intense- FUN TIMES!

See you tomorrow if your at open gym

Remember Saturday is now by prior booking only!

WOD 2.8.11

Nice simple session on a warm august evening.

Individual weakness practice

Tabata wallballs (20work:10seconds rest x 8) count your lowest score

Another Crossfit ‘girl’
Annie
50-40-30-20-10
Double unders
Sit ups
For time

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Post tabata score and Annie time to comments;

Congratulations to Sarah who performed Annie as RX’D