WOD – Friday 06/01/17
“Tumble’s Birthday WOD”
800m Run
6 Snatches 60/40
12 Front Rack Lunges 60/40
18 Box Jumps 30/24
35 T2B
18 Box Jumps 30/24
12 FR Lunges 60/40
6 Snatches 60/40
800m Run
Then
82 Air Squats to finish
WOD – Monday 05/12/16
CLASS
A.
Front Squat
3-3-3-3-3-3
Rest 2-3 mins between sets
B.
EMOM For 16mins
1min – OH alternating lunge 12-16 (Double KB)
2min Rest
3min Romanian Deadlift 4-6 rest -3011
4min Rest
EXTRAS
150/130 Cal Assault Bike for time
WOD – Friday 24/06/16
Three sets of
Within 6mins complete the following:
1000 Meter Row
20 Wall Balls 9/7
8 Power Cleans 60/40
8 Alternating Pistols
Rest 6 minutes
*If completed within the time cap, note time. If not note down where you got to.
WOD – Friday 27/05/16
5 rounds for time of:
5 handstand push-ups
10 pistols (alternating)
15 Pull-ups
12 Deadlift 70/50
9 Hang power clean 70/50
6 Push jerk 70/50
35 minute Time Cap
WOD – Thursday 30/04/15
A.
10x 2 of Front Squats (90% of your 1RM)
*90sec rest between sets
B.
In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:
10 Toes to Bar /High Knees
10 Dumbbell/KB Walking lunge 20/15 or 20/16
10 Box Jumps 24/20
*if in a two, note it down on the board.
WOD – Tuesday 28/04/15
A.
Five sets of:
Snatch + Overhead Squat x 3 reps
Rest 2 minutes
B.
Three rounds for time of:
15 Pull-Ups
30 Double-Unders
300 Meter Run
Bank Holiday Open Times
Friday – 01/05/15
Normal hours
Saturday 02/05/15
9:00am – Free Taster
10:00am – Open Gym*
11:15am – Team WOD
12:30pm – Open Gym
2:00pm – Closed
*No Yoga Gymnastics this week
Sunday – 03/05/15
10:00am – 2:00pm Open Gym
Monday – 04/05/15
9:30am – CrossFit
10:30am – 12:30pm Open Gym
12:30pm – CrossFit
2:00pm – Closed
Tuesday – 5/05/15
Normal Hours
WOD – Thursday 23/04/15
A.
Front Squat
1-1-1-1-1-1-1-1-1-1 (90-95% of 1RM)
*Rest 90sec between sets
B.
8 min EMOM
Odd: 3x Wall walks
Even: 10 pistols (5 each side)
C. 2mins Burpee challenge
WOD – Wednesday 22/04/15
A.
Shoulder Press
5-5-3-3-1-1
B.
For time:
10 Wall Balls
10 C2B/Pull-Ups
9 Wall Balls
9 C2B/Pull-Ups
…
1 Wall Balls
1 Pull-Up
WOD – Tuesday 21/04/15
A. Skill/Mobility
B.
Six sets for times of:
3 Power Clean 85/60
6 Ring Dips
9 Box Jumps 24/20
12 Push-Ups (HR)
Rest 3 minutes