Friday 13/11/15
Todays workout of the day is:
OHS
1-1-1-1
Front squat
3-3-3-3
Squat
5-5-5-5
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Thursday 12/11/15
Today is a rest day or a chance to catch up on any missed workouts.
Remember gymnastics is on at 17:30 and BJJ is on at 18:30.
BJJ is £3 for members and £5 for none members.
Come in, have fun and learn new sports.
Wednesday 11/11/15
Today’s workout of the day is:
18min AMRAP
11x Hang Power Snatches 35/25kg
11x Burpees
11x Thrusters 35/25kg
11x Pull ups
On the 11th min pause for 1 minute before carrying on.
Not for time
3x15reps of pike to headstand
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Tuesday 10/11/15
Today’s workout of the day is:
5 rounds
30 kettlebell swings 24/16kg
15 Burpees
Then
Accumulate 2mins in a L-sit
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Monday 9/11/15
Today’s workout of the day is: EMOM for 15mins Perform 1 snatch. Start with empty bar and add 5kg every min until failure. If you fail before 15mins pick the weight 2mins before you failed and do 2 snatch every min until end. Then 10-9-8-7-6-5-4-3-2-1 Pull ups Dips …
Sunday reading 8/11/15
Some reading for your morning coffee:
Breathe -crossfitsouthbay
5 rules to foolproof your paleo diet -robbwolf.com
Hamstrung -crossfitjournal
Saturday 7/11/15
Todays team wod is: In teams of 2: 3 Rounds for time of: 60 Wall-Ball Shots, 10/8 60 Sumo-Deadlift High Pulls, 35/20 60 Box Jumps, 20/18 60 Push Press, 35/20 60 Calorie Row 60 Press-ups 30 pull ups Post results to comments…
Friday 6/11/15
Today’s workout of the day is:
Squat
In 20mins work up to a heavy single.
Then
3 rounds
20 Deadlifts with 70% of heavy squat single
200m run
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Thursday 5/11/15
Today is a rest day or a chance to catch up on any missed workouts.
Remember gymnastics is on at 17:30 and Bjj is on at 18:30.
BJJ is £3 for members and £5 for none members. Your first class is free.
Wednesday 4/11/15
Today’s workout of the day is:
AMRAP 15
20 Overhead Walking Lunges 20/15kg
10 Shoulder to Overhead 60/40kg
15 Burpees Over bar
Then Not for time:
50 strict pull ups
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