Monthly Archives: January 2012

WOD – Wednesday 1st February 2012

Posted on January 31, 2012 by Jon Hares

Open Gym 5pm – 6pm A: 5 rounds for max reps. Move immediately from the Pull Ups to the STOH, then rest 2-3 min between rounds. Max Pull Ups Max Shoulder to Overhead (75% Bodyweight) B: 3 rounds for max … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Tuesday 31st January 2012

Posted on January 30, 2012 by Jon Hares

Open Gym 4pm – 6pm A: 15 mins Goat Work (Work on a weakness) B: For time: Run 1 Mile 150 Kettlebell Swings (24kg/16kg)* Run 1 Mile *Every time the Kettlebell touches the ground or stops moving then immediately perform … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

Who wants to be Millionaire?!?! – Danny Watson

Posted on January 29, 2012 by Jon Hares

Euromillions syndicate!! I am going to set up a Euromillions syndicate for the box. We will only enter for the Friday draw and the tickets are the standard £2 a line. A Tupperware tub for the money and a notebook … Continue reading →

Posted in Uncategorized | Leave a comment

WOD – Monday 30th January 2012

Posted on January 29, 2012 by Jon Hares

Open Gym 4pm-6pm A: Press 7-7-7-7-7 B: “The Chief” Max rounds in 3 minutes of: 3 Power Cleans (60kg/42.5kg) 6 Press Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of … Continue reading →

Posted in WOD | Leave a comment

Open Gym – Sunday 29th January 2012

Posted on January 28, 2012 by Jon Hares

Open Gym 10am – 1pm Free Taster WOD 12 noon – 1pm The CrossFit Games Open is less than a month away gang! Registration begins on the 1st February, but you can complete your athlete profile by clicking here. ANYONE … Continue reading →

Posted in Uncategorized | Leave a comment

“Bulger” – Saturday 28th January 2012

Posted on January 27, 2012 by Jon Hares

Open Gym 10am – 11am WOD Class 11am -12 noon “Bulger” Ten rounds for time of: Run 150 meters 7 Chest to bar Pull Ups 7 Front Squat (60kg/40g) 7 Handstand Push Ups Canadian Forces Corporal Nicholas Bulger, 30, of … Continue reading →

Posted in WOD | Tagged , , , | Leave a comment

WOD – Friday 27th January 2012

Posted on January 26, 2012 by Jon Hares

Open Gym 5pm-6pm A: 5 rounds for max reps: 1 min max Wall Balls (10kg/7kg) Rest 1 min For every min you fail to complete 30 Wall Balls then count a penalty. At the end of the workout each penalty … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Thursday 26th of January 2012

Posted on January 25, 2012 by Daf_Dennis

Chipper’s are Cool!! For time: Row 1km 20 Power Cleans (60kg/40kg) 30 Box Jumps (30″/24″) 20 Shoulder To Overhead (60kg/40kg) 30 Pull Ups 20 Kettlebell Swings (2pood/1.5pood) 30 Burpees 20 Back Squats (60kg/40kg) 30 GHD Sit Ups Run 1km Please … Continue reading →

Posted in WOD | Tagged , , , , , , , , , | Comments Off

WOD – Wednesday 25th January 2012

Posted on January 24, 2012 by Jon Hares

Open Gym 4pm – 6pm A: Within a 15 minute time cap establish a 3 rep max Thruster (Barbell must start from the ground, a squat clean thruster is permitted as the first rep) B: Reebok CrossFit Games Open 11.1 Complete … Continue reading →

Posted in WOD | Tagged , , | Leave a comment

WOD – Tuesday 24th January 2012

Posted on January 23, 2012 by Daf_Dennis

For Time: 6 rounds of: 10 Deadlifts (50kg/40kg) 10 Toes to bar Run 400m 10 Kettlebell Swings (1.5 pood/1 pood) 10 Box Jumps (24″/20″) Please post times to comments….

Posted in WOD | Tagged , , , | Comments Off