Sid 15 team after day 1, we finished 23rd overall and everyone smashed it. Big shout out to everyone who made the trip up to watch was great having you guys around. Lets keep building what is turning into a great community and bring on the 19th December for the partner throwdown, more details to come. 

Strength - Press 

Warm up sets - 5 @40%, 5 @45%, 5 @55%

working sets - 5 @70%, 3@80%, 1+@90%

For those who have registered for TAG heres Qualifier 1, heres your 1st attempt with an option to retest thursday 

WOD - Death by Front Squats 

EMOM 5 burpees follow by a Front Squat 

min 1 - 1 front squat 

min 2 - 2 front squats 

etc etc 

keep going until you can't complete your front squats in the min 

Score is total weight lifted (weight x reps) - every rep counts!

WOD - Bench mark

Barbara
5 rounds

20 pull ups
30 push ups
40 sit ups
50 squat

3 min rest after each round

Gymnastic/skills - TTB

- Today we will look at the TTB, I will go over some drills to make them easier

Major areas to look at - Lat activation, hip flexion, grip

GHD sit up intro - if used correctly will aid kipping

Back ext and flexion intro - building a stronger lower back and increasing glute activation

Engine - 20 min Row
25 s/m pace

Strength - Back Squat

warm up - 5 @ 40%, 5 @45%, 5 @55%

working set - 3 @65%, 3 @75%, 3+ @85%

WOD - for time 

9 cleans 

20/10 pull ups 

7 thrusters 

15/7 CTB 

5 clusters 

7/4 Bar muscle ups 

Endurance 

Row/Ski/run - 4 x 1000m rest 2 min  

This weekend sees Team CrossFit Bournemouth head to Bath for SID 15, follow how the team gets on via twitter @Crossfitbmouth for the latest news 

Oly - Power snatch

6 x 3 TnG

WOD - Team
150m row
12 down ups


Endurance - Tabata
Ski/run - 8 rounds
20 sec work, 10 sec rest

Go dark 

Strength - Press

warm up - 5 @ 40%, 5 @45%, 5 @55%

working set - 3 @65%, 3 @75%, 3+ @85%

WOD - for time 

21-15-9

Back Squat 

TTB 

Endurance 

Take a longer warm up than normal, work some skills on your chosen movement and mobilise 

Row/Ski/run - Tabata cals, this should be all out sprint  

Red t-shirt friday

Due to the events that happened last Friday, Ive put together a little WOD for us to remember the fallen.

13 November 2015
People killed 129

13 min AMRAP

11 HSPU
11 Front Squats
11 Pull ups
11 Back squat

Cash out - 129 double unders

Gymnastic - Muscle up focus

Chin ups - 5 x 5
Jumping Muscle ups - 5 x 5
weighted push ups - 5 x 5


15 min EMOM
min 1 - hold chin over bar
min 2 - hold dip ext
min 3 - row for cals

great see so many of you getting behind each other, really makes a difference to those still going 

Strength - Press

warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Metcon - For time

50 burpee over bar
50 Hang power cleans

Endurance -

Run/row - 1 mile time trial rest 5 mins, 4 x 1km repeats rest 3 mins

Strength - Back Squat
warm up sets - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @60%, 5 @70%, 5 @80%

Wod - 50 - 40 - 30 - 20 - 10
Double unders
25 - 20 - 15 - 10 - 5
TTB

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Happy Birthday Bish 

Oly - clean

6 x 3

Metcon - For time

21 - 18 - 15 - 12 - 9 - 6 - 3
Ring dips
OHS

Endurance

Run/row - 10 x 45sec work, 1:30 rest

Those moments in life when you look back on what you have achieved and what is to come in the future, thank you everyone for making this gym what it is today and the community that has grown. 

So I welcome you all to join me for a Birthday WOD 

31 min AMRAP 

31 SDHP 

31 Box jumps 

31 STOH

31 TTB 

31 OH Squats 

31 Burpees  

Endurance - 

Run or Row - 4 x 1000m 

2 : 30 rest 

Can we all add @Crossfitbmouth on twitter or check main site for any updates to classes and future events. 

Slight change to Thursdays Gymnastics

Developing the HSPU - Strength drills
                                       3 x 10 DB shoulder press
                                       3 x 10 Ring Dips
                                       3 x close grip push ups
                                     

Conditioning EMOM - 20 min

Odd - HSPU (Strict/Kipping/Negative/wall walks)
even - Cal row 18/13

WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

rest for 1 full minute on 11 minutes.

We Will Remember Them…

Endurance -

Run or Row - 1000m
2 : 30 rest 

Oly  - Power clean

6 x 1

Metcon - For time

21 - 15 - 9
HSPU
C2B

Endurance - for distance

Row/Run - for 20 mins

Strength - Back Squat

find a 1RM

Metcon - for time

50 Cal Row
50 KB Swings
50 push ups

Endurance - session 1

Run/row - 20 min Max distance

Strength - Deadlift
6 x 1 ( either same weight or building)

Metcon - Karen

150 Wall Balls

10 min time Cap

Endurance - Session 2
5 x 500m row/run

2 min rest

Last years SID Team has progressed and will be returning again at the end of the month to Bath Uni with a Goal to improve on last years placing and build towards to Open.   

Gymnastic focus - Strict pull ups
                              kipping pull ups
                              Butterfly pull ups


Recovery row - 3 x 1000m

Focus on S/M and average for 500m, great work from the guys last week putting the drills into jackie

How many of you like going to that dark place or would you prefer to cruise in life, todays WOD will test mental mind sets  

Strength - Press
build to a heavy single

Metcon - 90-75-60-45-30
Double unders
30-25-20-15-10
Hang power clean

Endurance - Session 2
5 x 500m
2 min rest

Oly  - Snatch
6 x 1

Metcon - 10 min AMRAP

5 TTB
10 push ups
15 Squats

Endurance - Session 1
10 x 250m row or run
2 min rest

Strength - CrossFit New Totals

1RM clean
1RM bench press
1RM OH Squat

you'll have 15 mins per movement so please prep before the class starts

Endurance Program will be starting again, building towards SID and open

10 x 250m Row
2min rest