Workouts for week beginning 16/01/2012
January 15th, 2012 under Uncategorized. [ Comments: none ]

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.


Workouts for week beginning 09/01/2012
January 8th, 2012 under Uncategorized. [ Comments: none ]

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


Workouts for week beginning 02/01/2012
January 8th, 2012 under Uncategorized. [ Comments: none ]

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


HAPPY NEW YEAR!!!
January 1st, 2012 under Uncategorized. [ Comments: none ]

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!!!


Christmas Opening Times
December 20th, 2011 under Uncategorized. [ Comments: none ]

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


Workouts for week beginning 12/12/2011
December 12th, 2011 under Uncategorized. [ Comments: none ]

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


Workouts for week beginning 5/12/2011
December 4th, 2011 under Uncategorized. [ Comments: none ]

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.


Workouts for Week beginning 28/11/2011
November 27th, 2011 under Uncategorized. [ Comments: none ]

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.

 


Workouts for week beginning 21/11/2011
November 20th, 2011 under Uncategorized. [ Comments: none ]

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.


Inov-8 fitting day.
November 13th, 2011 under Uncategorized. [ Comments: none ]

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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World-Class Fitness - in 100 Words!!!
    Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
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