Monthly Archives: May 2011

“Annie” – Wednesday 1st June 2011

Posted on May 31, 2011 by Jon Hares

Open gym today between 3pm – 6pm A: Back Squat 5-5-5 (Within 20 mins) B: “Annie” For time: 50-40-30-20-10 Double Unders Sit Ups Post load and time to comments…

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WOD – Tuesday 31st May 2011

Posted on May 30, 2011 by Jon Hares

UPDATE TO OPENING HOURS THIS WEEK: Tuesday 31st May 2011 6:30am WOD Class 7:30am – 11am Open Gym 6pm WOD Class 7pm WOD Class Wednesday 1st June 2011 6:30am WOD Class 6pm WOD Class 7pm WOD Class Thursday 2nd June … Continue reading →

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Holiday Hero

Posted on May 29, 2011 by Daf_Dennis

‘McGhee’ Complete as many rounds as possible in 30mins of: 5 Deadlifts (125kg/100kg) 13 Press Ups 9 Box Jumps (24″/20″) Post rounds to comments…..

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Cheeky Chipper – Sunday 29th May

Posted on May 28, 2011 by Daf_Dennis

For time: 20 Sumo Deadlift High Pull (40kg/30kg) 20 Pull Ups 20 Wall Balls (10kg/6kg) 20 Press ups 20 Kettlebell Swings (1.5 pood/1 pood) 20 Knee 2 Elbows 20 Push Press (40kg/30kg) 20 Box jumps (24″/20″) 20 Back Squats (40kg/30kg) … Continue reading →

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Skilful Saturday

Posted on May 27, 2011 by Daf_Dennis

A: From 10am until 11am we will be working on 4 movements spending 15mins focusing on each. The movements are: Kipping Pull Ups Muscle Ups Cleans Split Jerks B: Khalipa Vs Spealler For Time: 1 Clean and Jerk (70/50) 1 … Continue reading →

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Opening hours next week…Bank Holiday & Regionals update

Posted on May 27, 2011 by Jon Hares

We will be open from 10am – 12 noon on Bank Holiday Monday. The gym is closed on Friday 3rd, Saturday 4th and Sunday 5th June due to participation in the 2011 CrossFit Games Europe Regional Event that’s being held … Continue reading →

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WOD – Friday 27th May 2011

Posted on May 26, 2011 by Jon Hares

A: Establish a 5RM Front Squat within a 20 minute time cap B: 10 min AMRAP: 3 Deadlifts (60kg/40kg) 6 Burpees 9 Kettlebell Swings (1.5P/1P) Post load and time to comments…

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WOD – Thursday 26th May 2011

Posted on May 25, 2011 by Jon Hares

Within a 4 min time cap: Run 400m 30 Box Jumps (24″/20″) Max rep Wall Balls (10kg/6kg) Rest 3 mins. Repeat for a total of 5 rounds. Score is the total amount of Wall Balls completed, post to comments…

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WOD – Wednesday 25th May 2011

Posted on May 24, 2011 by Jon Hares

A: Build up to a 1RM Power Snatch within a 15 min time cap B: 5-10-15-20-15-10-5 Power Snatch (35kg/25kg) Double Unders (Double reps each round ie 10-20-30 etc) Burpees Post load and time to comments…

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WOD – Tuesday 24th May 2011

Posted on May 23, 2011 by Jon Hares

6 rounds for time of: 5 Muscle Ups 15 Deadlifts (100kg/60kg) Run 400m 30 Air Squats Post time to comments…

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