Strength day

Oly - 10 min EMOM
1 x snatch (last weeks weight)

- Snatch high pull
5 x 3

- OHS
5 x 1

theres a few of you competing in wild west so Im gonna be posting a lot of your movements and more team WODs to get you all used to changing over working as a team.

Met-con - In Teams
20 min AMRAP
250m row
25 STOH

Skill - Rope climbs
Legless, Feet or floor

10 x 1 reps

Quick reminder why we do so much conditioning and gymnastics

Met-con - Mary
20 min AMRAP
5 HSPU
10 Pistols
15 Pull ups

Strength - Dips
5 x 5 weighted

maybe one day we can all look like this

Gymnastic drills and progressions

- HSPU

- Pistols

- Pull ups

Partner WOD - 20 min AMRAP

10 burpees 

20 Wall Balls 

skill - for time 

50 TTB 

Team work is so important for success, even in CrossFit as a community we should be working together to push for the best possible results, positive environment makes for success. The more we can come together and push each other the harder we all have to work together.

Met-con - for time
10 rounds
10 hang power cleans
200m run
rest 1 min

Team AMRAP
Rope climbs

old school photo monday, this was taken back at the old box can you spot any regular faces

- Snatch
7 x 1 @85%

- Back Squat
5 x 3 across

- Snatch grip push press
5 x 1

- 60 L-sit hold

All levels welcome just please book in

he's back 

Please remember its "Bring a friend day" tomorrow, try and bring friends and family along with you its a great chance to share what we do here plus to show off how fit your are  

Metcon - Badger

3 RFT
30 squat cleans
30 pull ups
800m Run

midline - 3 min Plank

Bridge mobility- thoracic shoulders and wrists
Flag lower progressions for learning
Push up mechanics correction

plus some gymnastic accessory work which will depend per class requirement

Remember this weekend is bring a friend along day, we will be running classes from 10,11 and 12 just book in like normal so I know numbers 

Metcon - 42 - 30 - 18
deadlift
21 - 15 - 9
HSPU

Strength - Press
find a 2RM

Just thought I would remind you what a full squat looks like, its hips below knees    

Metcon - for time
500m Row
21 - 15 - 9
Air Squats
Burpees

Skill - 10 min EMOM
odd - 10 Wall balls
even - Plank hold

who would be interested in some beach sessions on a Saturday once a month 

Metcon/oly - 20 min EMOM

odd - 1 x snatch @ 80%
even - 3 muscle ups or 9 Pull ups

Strength - Back Squat
find a 2 RM

Lt Gareth Jenkins

A Royal Marine trainee who died on a training exercise in Dartmoor has been named as Lt Gareth Jenkins. Gareth was a member of our friends in CrossFit NW1 and they have written a workout to honour his memory.

Lt Jenkins, from Colwyn Bay, Conwy, collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday 28th May.

A Royal Navy spokesman said: “The thoughts and sympathies of the naval service are with his family and friends at this time.”

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course.

Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Gareth Jenkins…

AMRAP 40, in pairs:

50 Burpees
Run 400m together
50 Kettlebell Swings (24kg/16kg)
Run 400m
50 Pull ups
Run 400m
50 Push ups
Run 400m

 

Gymnastics - Front levers
progressions/drills

Candle sticks

Guys if you wanna get better at double unders you need to buy your own rope you need to spend time just skipping avoid working your double under, improve your skipping speed

Met-con - 10 min AMRAP
30 double unders
15 OHS

Strength - Press
3 x 10

Will harry dominate again 

met- con - 0-3 min 

2 rounds 

10 SDHP 

10 HSPU 

3-6 min 

2 rounds 

12 SDHP 

12 HSPU 

6-9 min 

14 SDHP 

14 HSPU 

etc etc until you fail to complete your 2 rounds in the 3 mins 

we will be entering another SID team so those heading to wild west perform well and you could find yourself in the team, move well and your kill it 

Met-con - 3 rounds
500m run
50 wall balls
50 box jumps

strength - Back squat
3 x 10

Met con - for time
100 squats
100 sit ups
100 push ups
100 pull ups
100 push ups
100 sit ups
100 squats

we will scale the reps

Gymnastics -
Handstand holds - Thoracic mobility
Rope climbs - feet positioning

Met - con/ Oly - The Chief

3 min AMRAP
3 Power clean
6 Push Ups
9 Squats
rest 1 min

Strength - Press
5 x 5 @ 80% 1RM

Another Retest WOD to test an increase in skill level

Met-con - 15 min AMRAP
ME HSPU
100 double unders

Skill - 5 x 15 CTB
or
5 x 15 Ring Rows

these must be unbroken

Midline - 100 hollow Rocks

So the brits are on there way to the Games massive well done to Steve, Phil and Sam, these three have shown how much effort takes to make it to the games. Not only do you need to commit to your training but there rest and recovery is so important. These guys do not drink, they ensure they programme rest days in, they eat clean and take supplements to boast there nutrition. For those of you who wanna compete I wouldn't look at your programming for progress I would look at your nutrition/recovery, these guys ensure that they train @100% not 60-80% because they are tired or sick.
Massive well done from me

For those of you looking to compete we as coaches have been watching improvements in individuals, we are looking to put another team in for strength in depth this year with the hope of pushing for a team at regionals next year.
For this to happen training must start now

For us we have a retest day going back 7 weeks

Met-con - 21 - 15 - 9
Hang Snatch
TTB

Strength - Back Squat
5 x 5