WOD – Friday 21/12/18
A.
Every 3 mins for 12mins
Bulgarian Split Squats x6 each side
B.
“Team Vader”
In Pairs, 6 Rounds, alternating exercises.
24/17 Cal Row
21 Wall Balls 9/7
18 DB Snatches 22.5/15
WOD – Thursday 20/12/18
“Powerpuff”
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans 80/52.5
800 Meter Run
15 Power Cleans 80/52.5
400 Meter Run
30 Toes to Bar
WOD – Wednesday 19/12/18
A.
Within 15 mins build to a heavy set of 5 rep OHS
B.
“Dead Arm”
AMRAP 12:
5 Strict Handstand Push-ups
10 Overhead Squats 43/30
15 Deadlifts 43/30
WOD – Tuesday 18/12/18
“Dopamine”
5 Rounds, On the 5:00:
60 DU’s
18/15 Calorie Row
200m run
Note down each time completed
This workout takes 25mins to complete & you should have at least 1min rest between sets, if not then changing the Rep range to keep the stimulus of the workout.
Christmas Opening Times 2018/19
Monday- 24/12/18
Classes
9am – Christmas Eve WOD
10:15am – Christmas Eve WOD
11:30am – Christmas Eve WOD
(Mulled Wine & Mince pies)
Tuesday- 25/12/18
Closed – Christmas Day
Wednesday 26/12/18
Closed – Boxing Day
Thursday 27/12/18
Classes
9pm
10:15pm
11:30am
Open Gym – 9am-12pm
Friday 28/12/18
Classes
9am
10:15am
11:30am
Open Gym – 9am-12pm
Saturday – 29/12/18 Normal Hours
Sunday – 30/12/18 – Normal Hours
Monday – 31/12/18
New Years Eve WOD 9am-1:30pm
Open Gym – 9pm 12pm
Tuesday- 01/01/19
Closed -New […]
WOD – Monday 17/12/18
“Belly Flop”
21-15-9:
Box Jump Overs (24/20)
Power Cleans (52.5/35)
Chest to Bar Pull-ups
Front Squats (52.5/35)
Lateral Barbell Burpees
Push Jerks (52.5/35)
*Pull Ups
Banded/Ring Rows
WOD – Friday 14/12/18
A.
Every 3 mins for 15min
Bench Press x5
(75%-80% of 1RM Build to a heavy 5 Rep)
B. “joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (102.5/70)
Scaling Options
Weights 80/55kg, 60/40kg
High knees, target toes, Toes to KB
WOD – Thursday 13/12/18
6 Rounds, On the 3:00:
20/14 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
Rx’d
5 reps at 60/45
4 reps at 70/50
3 reps at 80/55
Scaling Options
A weight you can do unbroken reps
Rep Range: Row Cal 15/10, DUs 30 or 20 attempts or 60 singles
Score is your slowest set.
Introducing SugarWOD to Sarum CrossFiti
We are excited to start using this great new App to help you track your day to day results, keep focused & see yourself getting better & it’s FREE.
When you create an account make sure to find Sarum CrossFit & you are good to go.
With the SugarWOD mobile app you can:
• Receive alerts when your […]
WOD – Wednesday 12/12/18
A.
12mins to build up to a heavy TnG Power Snatch x5
B.
“Play Ball”
3 Rounds of:
10 Power Snatch 50/35
20 Box Jumps Overs 24/20
30 Wall Balls 9/7