Monday 18th May – WOD results

A) Pull Ups: 5 x 5 reps @ 20X1 Tempo
B) “Nancy”
5 rounds for time
400m Run
15 Overhead Squats (42.5/30kg)
Compare: 29/12/14, 08/07/14, 16/12/13,

18may 18may2 18may3 18may4

Saturday 16th May – WOD results

A) Ring Dips: 5 x 5 reps @ 2111 Tempo
B) “Christine”
3 rounds for time:
Row 500m
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)
Compare: 11/10/14, 21/03/13, 10/11/12



Friday 15th May – WOD results

A) Turkish Get Up: Build to a 3RM each arm
B) 5 rounds for time:
8 Push Press (50/35kg)
8 (alt.) Step Ups (50/35kg)
Run 200m
Rest exactly 1 minute between rounds
Score = Total time to complete

15may 15may2

Thursday 14th May – WOD results

A) Skin the Cat / Back Lever Practise
B) “Cindy“
Compare to: 01/12/14, 22/06/14, 26/10/2013,
Coaches Note: Sub. Ring Rows for Pull Ups

14may 14may2 14may3 14may4

Wednesday 13th May – WOD results

A) Power Snatch: Build to a 1RM
B) On the minute for 6 minutes:
5-10 Toes to Bar
Compare to: 28/04/15, 07/04/15
C) “Cannon Ball”
For time:
Unbroken American Swings (32/24kg)
Compare: 19/09/14, 23/07/13, 01/06/12
13may 13may2 13may3 13may4 13may5

FREE Programming for Pull Ups, HSPU, Press Ups & Dips and Strength Building.

Gymnastic Programmes

We know that many of our athletes are currently working towards the various gymnastic moves such as body weight pull ups, body weight dips and hand stand push ups. To help you on your way we have put together some FREE programming specifically designed to help you get your first body weight reps in these movements. Achieving the required number of body weight reps will mean you can then move on to the more advanced kipping movements. Each programme is split into several parts, each with a prerequisite and a specific goal. When choosing a part to start on please make sure you have achieved the relevant prerequisite:

It is best to download a copy of the relevant programming and print it so you can record your results but, we have also printed and laminated some copies which are in a folder on the office wall for you to use during your session. Please return the laminated copies to the office when you have finished. The electronic copies have several links to instructional videos which you should watch before completing the session.

Strength Building Programme

Alongside the gymnastic programmes we have put together a strength building programme for those looking to increase their numbers in the four main lifts; squat, dead lift, bench press and shoulder press. These four lifts are the foundation of many of the weighted movements in CrossFit and improving them will translate very effectively into improved WOD performance. We have based it on the highly effective Wendler 5-3-1 programme. The Wendler 5-3-1 Strength Building Programme spreadsheet allows you to enter your current 1 rep-max in each of the lifts which then generates a series of four strength building cycles, each consisting of four weeks. The programme is highly effective but only when followed conscientiously at the weights prescribed in the spreadsheet. There are laminated copies available in the office but you will have to work out all of the weights yourself!

Please speak to one of the coaches if you would like any further guidance or help with any of the programmes.

Tuesday 12th May – WOD results

A) Back Squat: 6 x 3 reps @ 30X0 Tempo
B) “Silence”
5 rounds for Max Reps:
1 minute Pull Ups
1 minute Burpees
1 minute Power Cleans (42.5/30kg)
1 minute rest between rounds
Compare: 08/08/14, 16/09/13, 20/04/13,

12may 12may1 12may2 12may3 12may4

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Monday 11th May – WOD results

A) Bent Row: 3 x 8-10 each arm @ 2111 tempo
B) AMRAP 10 minutes:
10 Front Squats (42.5/30kg)
30 Double Unders
Coaches note: Sub. L-Seated DB Press for HSPU if unable to do 2 pads or less.
11may 11may2 11may3

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Saturday 9th May – WOD results

A) Push Jerk: 5 x 5 reps
B) 5 rounds for time:
8 Power Cleans (70/50kg)
10 Toes to Bar


Friday 8th May – WOD results

A) Pull Up: 6 x 3 reps @ 20X1 Tempo
B) 10 rounds for reps:
30 sec Burpees
30 sec rest
30 sec Wall Balls (9/6kg)
30 sec rest

8may 8may2 8may3 8may4 8may5