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Sep 23rd, 2014

Category: Blog
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Tuesday 23rd September

POWER For time: 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double unders Have a go on the GHD machine use appropriate scales for individuals Sn C 50-40-30-20-10 Wall Balls 10  Double unders between each set of wall balls

Sep 23rd, 2014

Category: Blog
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Monday 22nd September

Squat mobility Front Squat 10-8-6-4-2 Front Squats start as high as possible Handstand hold 3 attempts to get max length wall hold If stable 1min hold then can work press progressions

Sep 23rd, 2014

Category: Blog
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Saturday 20th September

1. push jerk 2-2-2-2-2 From the rack, HEAVY POWER 2. 7 RFT: 7 C2B Pull ups or 2 Muscle ups (pick the one you need to work on more) 7 Push Jerks, 70/50 7 Burpees S n C 1. SAME 2. 7 RFT 7 ring row (feet up) 7  push jerk 30/40kg 7 burpees

Sep 23rd, 2014

Category: Blog
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Friday 19th September

POWER 5 rounds for time of:20 wall-ball shots 15-foot L-sit rope climb, 1 ascent S n C 5 Rounds of 20 wall ball (9ft) 10 sec rope anchor + 5 ring rows try feet on a box

Sep 23rd, 2014

Category: Blog
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Thursday 18th September

1. Overhead Squat work up to a heavy single 2. Snatch Balance work up to a heavy single 3. Hang Squat Snatch work up to a heavy single Mobility work as needed

Sep 23rd, 2014

Category: Blog
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Wednesday 17th September

1. muscle up transition skill work WOD For time: 50 Bar Facing Burpees 30 Power Snatches, 60/40 10 Muscle ups” Sn C 1. SAME 2. 50 bar facing burpees 30 power snatch 25/35 10 pull ups 10 ring dips

Sep 16th, 2014

Category: Blog
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Why do we program the way we do?

I frequently get asked about who does the programming for our box, yes its me! We weekly sit down as a coaching team and make sure that we are hitting everything. Sometimes I feel the need to test the workout, but often, I know what to expect in terms of the duration and obstacles that […]

Sep 16th, 2014

Category: Blog
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TUESDAY 16th September

Short light sled push in warm up 1. “Tosh Sprints” 200m Run, rest equal time400m Run, rest equal time600m Run, rest equal timeRepeat this cycle for three rounds. S n C SAME Accessory Work 2 rounds of: :30 on, :30 off L-Sit Superman Hold Good Morning Hold, (barbell)  

Sep 16th, 2014

Category: WODs
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MONDAY

1. hang squat cl thruster (DBs) 2. 4 rounds for time: 15 DB Hang Squat Clean Thruster 20kg (15kg) 20 Pullups 25 Pushups 300m run 4RFT 15 DB thruster 10kg 20 ring row 25 push up using a box or raised surface Run 300m

Sep 13th, 2014

Category: Blog
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Saturday 13th September

back Squat 5×5 80% POWER 15 min AMRAP 7 S2O 60/40 14 Burpee Box Jumps 20″ 21 Pull Up Sn C 15 min AMRAP 7 shoulder to OH 30/40 Kg 14 burpee box jump 17″ 21 ring row

Sep 12th, 2014

Category: Blog
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Friday 12th September

KB snatch, KB clean and jerk 24/16 “Kettlebell Heaven” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in […]

Sep 11th, 2014

Category: Blog
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Thursday 11th September

SKILL WORK: Pratice, ring support, chance for people to have a go at the dip, or perfect dip technique, also try dips off box or paralettes 5 RFT Run 400m 40 air squat 1 muscle up Sn C 5RFT Run 400m 40 air squat 4 pull ups or ring rows 4  dips

Sep 10th, 2014

Category: Blog
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Wednesday 10th September

Hang power clean 3-3-3-3-3 2. For Time: 30 Calorie Row 30 Barbell Facing Burpees 30 Hang Power Cleans,60/40   S n C Hang power clean 3-3-3-3-3 2. For Time: 30 Calorie Row 30 Barbell Facing Burpees 30 Hang Power Cleans, 30/40  

Sep 9th, 2014

Category: WODs
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Tuesday 9th September

Split jerk technique With a partner practice doubles at medium weight 2-2-2-2-2 KAREN 150 wall balls for time 10ft target 9kg/6kg Sn C 9ft target

Sep 8th, 2014

Category: Blog
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Monday 8th September

Wow what a weekend! Wild South represented at the Gore Gauntlet! So many personal bests, awesome to see people reaching new limits in the competitive spirit. Sam Brierley lifting a little weight (for a PB triple front squat from the ground) Deadlift max 5 Deadlift max 3 deadlift max 1 Handstand hold- max wall time […]

Sep 5th, 2014

Category: Blog
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Friday 5th September

Box jumps (attempt a new height) 10min option for those competing A] Complete as many rounds as possible in 20 mins of:- 20 Wall Ball, 20lb (14lb) 30 Kettlebell Swing, 24kg (16kg) 50 Double Unders Shuttle run 10m each way 2x S n  C Same weights 9ft target Russian swing

Sep 4th, 2014

Category: Blog
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Thursday 4th September

Heather Breen kipping at the Wellington Cup kipping pull up skill 2. “Tequila Montoya” 3 RFT: 400m Run 21 Pull ups 12 Hang Squat Snatches, 40/30 S n  C “Helen” 3RFT Run 400m 21 banded pull up 12 Russian KBS 16/24

Sep 3rd, 2014

Category: Blog
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The Basics First

After spending the weekend sponging information from the level 1 course trainers, observing them interact with athletes that moved well to athletes with what we class “immature” or “train wreck” squats, tight thoracics, or poor body awareness, their absolute determination to not give up was inspiring. Everyone attending the course had already been doing crossfit […]

Sep 3rd, 2014

Category: Blog
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Wednesday 3rd September

Heather Breen kipping Wellington Cup OHS 3-3-3-3-3 7min AMRAP 7 deadlifts 100/70 7 ring dips S n C 7min AMRAP 7 deadlifts 70/50 7 push ups