Saturday 21/11/15
Todays team workout is:
In teams of 2:
20 rounds
5 shoulder to overhead 60/40
10 Pull-ups
200m run
1 work 1 rest.
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Monday 16/11/15
Today’s workout of the day is: EMOM 10min 4 Thrusters. Using 70% of the snatch you got last week 2 Snatch Rest 2mins EMOM 10min 5 Thrusters. Using 60% of the snatch from last week 3 Snatch 100 strict ring rows (not for time). …
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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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…
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.
Teens-Monday 26/10/15
Todays workout of the day is:
Strength
squat
Accessory
box jump
Skill
Jerk
Conditioning
Surprise
Cash out
Coaches choice
Teens Friday 23/10/15
Todays workout of the day is:
Strength
Front squat
Accessory
box jump
Skill
Hang snatch
Conditioning
Rowing sprints
Cash out
Coaches choice
Teens Wednesday 21/10/15
Todays workout of the day is:
Strength
Shoulder press
Accessory
Pull ups
Skill
High hang snatch
Conditioning
Death by 10m bear crawl
Cash out
Coaches choice
Teens Monday 19/10/15
Todays workout of the day is:
Strength
Deadlift
Accessory
Lunges
Skill
High hang snatch
Conditioning
21 Hang power snatch
5-10-15-20m shuttle
15 Hang power snatch
5-10-15-20m shuttle
9 hang power snatch
5-10-15-20m shuttle
Cash out
Coaches choice