3.1.15

Weekend Warrior, Saturday SweatFest

A) Establish 1rm Thruster
B) In Pairs….
1km row (250m intervals)
60 Thrustsrs (40/20)
20 wall walks
50 burpees
40 Thrusters (50/30)
16 wall walks
1km Row (250m intervals)
30 Thrusters (60/35)
12 wall walks
50 burpees
20 Thruster (70/40)
8 wall walks

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Don’t forget to sign up to the Icon Nutrition online Challenge, it will be a bit of fun and a good motivator to re focus your training after Christmas and the new year! We will be doing all Workouts in class every Friday and best of all Its FREE!

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Also our Celtic Bootcamp starts next Saturday 10th January! 9-10am no On Ramp or membership required, just pay per session! This is a perfect way to begin your health and fitness journey! No heavy weight, just metcon based, high intensity, functional movement! The perfect way to lose any excess weight, firm and tone all areas of your body, improve your fitness levels and enjoy all of the health benefits that accompany this! With the added bonus of meeting some amazing people at the same time!

This does mean our Saturday Crossfit class will now move to 10-11am with No more Saturday Open Gym!
Spread the word guys!!!

WOD 3.8.11

Pairs WARM WOD

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Weakness practice

1min max ring press ups

In 2’s

50-30-10

Overhead squat

farmers walk KB

Burpee

Ring row

wall walks

tyre flips

For time

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WOD 15.7.11

Friday Fun
Lifting practice

WOD
10 hspu/wall walks
20 oh lunges
30 jumping ring pull ups
40 wallballs
50 kb swings
60 burpees
For time

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Sarah and Goughy in some post WOD ‘contemplation’ after another good Friday night shift.

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The 5pm class roaring Alun through to finish before the time cap. Does this happen at other gyms?

Another week of varied functional training done and increased work capacities ahead-
good work guys

Steve video from last nights WOD- by Goughy

Here is a video uploaded to you tube by one of our members and not made by us, a testament to you all, and what you think about ‘YOUR BOX’. Nice one Goughy. We appreciate all the hard work you all put in each and every session.

http://www.youtube.com/user/goughy23#p/a/u/0/YOg8ZyoJSB8

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WOD 4.6.11

WOD

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The new pullup/muscle up rig- lots of fun to be had!

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Our 1st Crossfit ‘Girl’ (named standard WOD) at the new box

Diane
21-15-9
Deadlift 100/60
Hspu/wall walks

For time

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Amazing atmosphere at the box tonight a real tough WOD but how you guys helped each other push though the latter stages of our girl-AWESOME!!!

That’s why Crossfit is so special, where else does that happen when you train???

LOVE IT!!!!

WOD 6.5.11

Upside down fun

Muscle up practice: Congratulations to Paolo who Joined the ‘muscle up club’

Intro to Wall Walk

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AMRAP 20 MINS

3 WALL WALKS

7 KNEES TO ELBOWS

RUN 300M

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Another friday shift done before the weekend. Think lots of our athletes suprised themselves with another new movement to further increase your work capacities, next progression Handstand Press Ups.