7.6.12

Some team WOD fun this evening at the box

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Liv who made all sorts of funny noises whilst on the gremlin!

Strength
Deadlift
3 x 7

WOD
In teams of 4
20 muscle ups
Whilst partner holds 100/60
60 wallballs
Whilst partner holds chin over bar
Partner carry 100ft with kettlebell
40 Burpee box jumps
Partner carry 100ft with kettlebell
20 muscle ups
60 wall balls whilst partner holds chin over bar
Partner carry 100ft with kettlebell
40 Burpee box jumps
Partner carry 100ft with kettlebell
2 muscle ups each

For time

23.4.12

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Great energy at the box this evening for some short blasts of functional fun

Strength
Front squat 4×6

WOD
1) 500m row for time

2) 50 wallballs for time

3) 6 MIN AMRAP
15 pullups
15 box jumps
15 hand release press ups

4) 100 overhead sit ups
100 plate twists

A big congratulations to Joe who is now officially ‘Grandpa’ and Kiwi Suze who nailed her 1st kipping pull ups, well done both!!

5.4.12

Here is Jason Khalipa Winner of the 2008 CrossFit games one of the 1st CrossFit Athletes I was aware of along with Greg Amundson the original ‘Firebreather’.

Great insight into Khalipa’s early games history from the ranch at Aromas to the more recent Home Depot Centre Games. Winning as an unknown (even during the final event!) in 2008, returning the next year to a top 5 finish after finishing 72nd/75th in the 1st event in 2009 a 7km hill run, almost passing out half way around, but crushing every other WOD to win ‘Spirit of the Games’ 2009 for the remarkable comeback to that 5th position. Everyone has an off day/WOD even the best, its what you do after it?!

Strength
Back Squat
5 x 3

Early Easter fun in our adult playground tonight

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WOD
10 Rope climbs
20 Pistols (each leg)
30 Overhead Squats
40 Toes 2 Bar
50 Wallballs

For time

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!

 

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 24.8.11

Establish 1RM deadlift

WOD
Then 1 min on each;
Wallballs
Kettlebell sdhp
Jumping pull ups
Tyre jumps
Burpees
Rest 1min
3rounds

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Post number of reps to comments;

Hope you checked out the new hoodies available soon from Belief with CelticCrossFit logos to be added and a bargain price @ £35.

Also anyone still wanting a new belief T-shirt who hasn’t had one let us know @ £20 a steal.

Advance notice on a slight alteration for the coming weekend due to bank holidays-

NO CLASSES THIS SAT 27/8/11
MON 29/8/11 NO CLASSES
Sorry for any inconvenience caused.

RETURN TO NORMAL TUES 30/8/11
ready for your 737 preparation next week, get yourself registered for either the novice event or the competitive event but get your names down and represent.

Also has anyone got or know of a big BBQ we could use for the after event social gathering?? DJ Relish is on the Decks for the event Sunday, anyone else who would like to volunteer to help things run smoothly let us know.

Cheers