W.O.D.1

Strength:

Back Squat 5 x 3 Reps

Met-con:

For a total of 5 or 10 mins Handstand hold do:

1 x Rope climb from seated

Handstand hold

Everytime you drop from the Handstand do 1 rope climb.

W.O.D.2

Strength:

Clean & Split Jerk 3 x 5 Reps

Met-con:

21-15-9 Reps for time of:

KettleBell GTOH Left (16/24/32kg)

Burpees

Kettlebell GTOH Right

Double Unders

W.O.D.3

Strength:

Weighted Ring Dip 5 x 5 Reps

Met-con:

In 20 minutes, get as far as you can doing:

1 x Ring Press-up

1 x Slam Ball

2 x Ring Press-up

2 x Slam Ball

Continue adding a Rep every round until you run out of time. No rest between rounds, just keep going!!!

W.O.D.4

Gymnastics Class with Joe.

W.O.D.1

Strength:

Deadlift 5 x 3 Reps

Met-con:

‘Barbara’ (slightly modified)

5 Rounds form Time of:

20 x Pull-ups

30 x Press-ups

40 x Sit-ups

50 x Squats

W.O.D.2

Strength:

Power Snatch 3 x 5 Reps

Met-con:

‘Isabel’ for time

30 x Power Snatch (30/60kg)

W.O.D.3

Strength:

Weighted Pull-ups 5 x 5 Reps

Met-con:

‘Kelly’ 5 Rounds for time of:

400m Run

30 x Box Jumps 24″

30 x Wall Ball Shots 10kg

W.O.D.1

Strength:

Back Squat 5 x 3 Reps

Met-con:

‘Cindy’ 20 min AMRAP

5 x Pull-ups

10 x Press-ups

15 x Squats

W.O.D.2

Strength:

Clean & Jerk 5 x 3 Reps

Met-con:

‘Grace’ for time

30 x GTOH (60/40kg)

W.O.D.3

Strength:

Weighted Ring Dips 5 x 5 Reps

Met-con:

‘Diane’ for time

21-15-9 Reps of:

Deadlift (100/80/60/40kg)

HSPU

All Classes back to normal Monday 02/01/2012.

Extra Classes added to the timetable starting Monday 09/01/2012 (check the classes page)

CrossFit Gymnastics, two 6am classes. Also CrossFit Football from Febuary.

Get ready for a HEAVY month!!!

Friday 23/12/2011
12.15pm
4.30pm
5.30pm
Saturday 24/12/2011
CLOSED
Sunday 25/12/2011
CLOSED
Monday 26/12/2011
CLOSED
Tuesday 27/12/2011
10.30am
11.30am
Wednesday 28/12/2011
11.00am
12.00pm
5.30pm
6.30pm
Thursday 29/12/2011
CLOSED
Friday 30/12/2011
12.00pm
4.30pm
5.30pm
Saturday 31/12/2011
CLOSED
Sunday 01/01/2012
CLOSED
Monday 02/01/2012
Open as usual

W.O.D.1

London Throwdown Qualifier 1

For those of you who couldn’t register for the Throwdown, here’s your chance to try Qualifier 1.

For Time, in any order or breakdown do:

75 x Thrusters 35/25kg

75 x Bar Hop Over Burpees

75 x Pull-ups

W.O.D.2

Filthy 50

50 x Box Jumps 24″

50 x Jumping Pull-ups

50 x Kettlebell Swings 16kg

50 x Walking Lunges

50 x KTE

50 x Push Press 20kg

50 x Back Extensions

50 x Wall Ball 10kg

50 x Burpees

50 x Tuck Jumps

W.O.D.3

Single Arm GTOH

7 x 10 Reps Left & Right

W.O.D.4

Black Jack

Press-ups & Sit-ups

W.O.D.1

5 Rounder Fight Gone Bad

Wall Ball 5/10kg

SDLHP 22.5/35kg

Box Jump 20″ Box

Push Press 22.5/35kg

Row for Calories

W.O.D.2

400 Walking Lunges for time

W.O.D.3

5 x 5 Push Jerk

Followed by:

Death by Push Jerk 70-75% of weight used for 5 x 5

W.O.D. 4

Complete the Gymnastic W.O.D you missed from last month.

W.O.D.1

‘Thruster Cindy’

21-18-15-12-9 Thrusters (30/42.5kg)

Split each with Round with 3 Rounds of ‘Cindy’.

W.O.D.2

5 Rep Max Deadlift

Followed by 5 x 5 Reps at 80% 5 Rep Max.

Resting 30 seconds between sets

W.O.D.3

Tabata this:

Squat

Row (cals)

Pull-ups

Sit-ups

Press-ups

W.O.D.4

Last weeks KB OHS wod

Also 2 Extra Wod’s.

W.O.D.1

20 minute AMRAP

100m Run

10 x KB Swing USA (24/16kg)

20 x Press-ups

W.O.D.2

15-12-9-6-3 Reps for Time of:

Power Clean (40/62.5kg)

Bar facing Burpees

W.O.D.3

Single Arm KB OHS Left & Right

3 x 7 Reps Max Weight

W.O.D.4

Skill work Turkish Get-up

Followed by

1 Turkish Get-up L&R

1 x Strict Pull-up

2 x Turkish Get-up

2 x Strict Pull-ups

Continue to 10 & 10 Reps.

Extra W.O.D’s

There are 4 Extra W.O.D’s to complete if you finish the above.

Remember Monday 14th November, Paul from www.gearasrx.com is coming to the box at 5pm with a shed load of inov-8′s for you to try and buy.
Have a look, try them on, and ask questions!!!

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