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WOD Friday 31st May ’13

By |2013-05-30T21:40:36+01:00May 30th, 2013|WOD|

WOD As a team: 3 rounds 500m row 40m (2x Rig to Office to Rig) Farmers Walk @ 100kg 20m Sprint Load/Unload 80Kg to 48" 15KBS @ 32/24kg 20m Sprint Subsequent athletes must wait for the athlete in front to move on from the plate load/unload. If the person in front of you is loading plates; your task will be to unload them and vice versa. Saturday 11am, there is a girls WOD.

WOD Thursday 30th May ’13

By |2013-05-29T21:20:24+01:00May 29th, 2013|WOD|

WOD A. 1RM strict press B. OH medley! This evening there is no 19.15 WOD, mobility is on instead with our physio Jonny.  It costs just £3 per head and it is time well spent learning how to care for your muscles and joints. He also has a new range of sweet tees if you are so inclined. Girls’ WOD will take place on Saturday at 11am. All male athletes should be finished their workout by this time and anyone turning up late will be politely asked to leave. This time is deliberately set aside so that our female athletes, especially the new ones, can work on the skills and lifts that are typically troublesome for them. Please allow them to do so in an organised, comfortable and focussed environment. The gym will be closed immediately after this WOD. Thank you for your assistance.  

WOD Wednesday 28th May 2013

By |2013-05-28T20:58:29+01:00May 28th, 2013|Information, WOD|

In Teams 3x 10 minute AMRAP 200m Row 10x Burpees 15x KBS 24/16 20x Wall Ball Throws 20/14 25x Jumping Lunges (25 Total, alternate legs, fully extend at the hip) Rest 3 Minutes You may not overtake the team member in front of you. Each completed station earns the team one point. There are no points awarded for incomplete stations. Jonny's mobility class will take place tomorrow evening instead of the 19.15 WOD and will help you to develop a range of techniques that you can utilise to progress your range of motion in your own time as well as giving you a thorough mobility session in its own right. He also has a new range of sweet tees if you are so inclined. Girls' WOD will take place on Saturday at 11am. All male athletes should be finished their workout by this time and anyone turning up late will be politely asked to leave. This time is deliberately set aside so that our female athletes, especially the new ones, can work on the skills and lifts that are typically troublesome for them. Please allow them to do so in an organised, comfortable and focussed environment. The gym will be closed immediately after this WOD. Thank you for your assistance with this.

WOD Tuesday 28th May ’13

By |2013-05-27T21:27:57+01:00May 27th, 2013|WOD|

WOD 5 rounds for time: 40x double unders 5x power cleans 80/55 Tonight 19.15, olympic lifting with Ray Cavanagh.  This class costs just £3 per person and offers more coaching tips than you could hope for, if weightlifting movements (power cleans, cleans, snatch, power snatch, jerks, power jerks even overhead squats) are something you need to work on then this class is a must.  Make the effort, you won't be disappointed! Thursday19.15 is mobility with Jonny, if you find your range of motion is preventing you from getting depth or you are tired of hearing the coaches say 'knees out' then get along to this class and learn how to improve your joint and muscle health as well as increase your flexibility.  £3 per person.

WOD Monday 27th May ’13

By |2013-05-26T21:26:15+01:00May 26th, 2013|WOD|

WOD Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest precisely three minutes between each round. 5 rounds. Record total time. Please note that the gym will only be open from 6:15am to 1:30pm due to the bank holiday. Tuesday 19:15 Olympic Lifting with Ray Cavanagh Thursday 19:15 Mobility with Jonny

WOD Friday 24th May ’13

By |2013-05-23T22:29:07+01:00May 23rd, 2013|WOD|

WOD INDIVIDUAL EVENT 5 - 2013 21-15-9 reps for time of: Deadlift (143 / 93kg) Box jump (30 / 24 inch) Time cap: 8 minutes Monday bank holiday we will operate on limited opening hours.  06.15 - 13.30.  A WOD will be posted and a coach will be on hand to help.

WOD Thursday 23rd May ’13

By |2013-05-22T21:02:07+01:00May 22nd, 2013|WOD|

WOD “Fight Gone Bad” 3 Rounds for reps of: Wallball, 10kg (6kg) KB snatch, 24 (16) Box Jump, 20″ Push Press, 35kg (25kg) Row You work at each station for 60s.  At the end of each round you get 60s rest.  Record total reps. Tonight at 19.15 there is no regular WOD.  Mobility will be on instead and costs just £3 per person, well worth the fee!

WOD Wednesday 22nd May ’13

By |2013-05-21T21:21:26+01:00May 21st, 2013|WOD|

WOD A.  60s max kb swings 60s max jumping lunges 60s max push ups - 60s rest after each exercise and at the end before going into B. B. For time 30-20-10 reps wallballs and 15-10-5 burpee box jumps 20"  

WOD Tuesday 21st May ’13

By |2013-05-20T22:11:44+01:00May 20th, 2013|WOD|

WOD For time: 3-6-9-12 cleans 60/40 - block run before each new set After a weekend of competition, the CrossFit Games European Regionals comes to a close.  48 men and women, Europe's best, competed for a top 3 spot to attend the CrossFit Games in California.  Our very own Steph Dekker was a part of this and finished in 16th, a stellar effort for her first ever individual competition.  She is taking some well earned rest but should be around the gym tomorrow evening if anyone wants to see her. Tonight, 19.15, olympic lifting with Ray Cavanagh instead of the WOD Thursday, same time, mobility class with Jonny Kilpatrick instead of the WOD Just £3 each.

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