Tues 02 Jul 13 – Upside Down

5 Rounds for Total:

1 min Handstand Hold
1 min Air Squats
1 min Pull Ups

Score Total Pull Ups and Air Squats

1100hrs, you know the place (Whaley Club, if not)

I’m not in today.

Aim to hold the handstand for as long as you can in the first min.

Thursday 09 May 13 – Partner Wanted, sign here.

15-9-6

x3 Double Unders
Box Jumps (24/18″)
KB Swing (24/18kg)
Back Squat (partner of ~equal weight)

1215hrs at Whaley Club.

Bring someone new.

 

Thurs 14 Mar 13 – Foundation #10

Warm Up:

400m Run

2 x

10 Thrusters (10 / 5)
10 Pass-thrus
10 Overhead Squat (15/5/PVC Pipe)

Over’n’Under Game

Skills:

Kettlebell Swing
Burpees
Thrusters
Pull Ups

WOD 1:

Tabata Sit Ups

WOD 2:

15-12-9 for Time of:

Kettlebell Swings (20/16)
Sandbag Thrusters (20/15)
Burpees

1215-1315 Whaley Club, Londis

Thurs 07 Mar 13 – Foundation #9

10 min AMRAP of:

5 dip progressions
10 barbell or PVC overhead squats
15 hollow rocks

Can 2 barbells please be collected from the main gym? I’ll have them secured by the staff for us.

Bring iPod if you don’t like the music and we can listen to yours.

1100 Whaley Club, NOT 1215 today.

Thurs 28 Feb 13 – Foundation #8

Today’s workout will begin at 1200 SHARP (not 1215) in the Whaley Club.

Skills:

Power Cleans (Sandbag)
Box Jumps (for height)
Kipping Pull Ups
Double Unders
Hollow Rocks
Deadlifts

WOD:

8min AMRAP

5 Sandbag Power Cleans
7 Box Jumps
9 Sit Ups

If you’ve not brought someone new to CrossFit this week, then today is your chance!

Oh, I forgot to mention, if you want to bring your own iPod then you can, else it’s my music…..sorry!

Edit:

Brilliant work today!

10 rounds for Sid and 9 for Steve – Hoofing.

Prize for best technique throughout goes to Lou.

Thurs 21 Feb 13 – Foundation #7

For Time:

Buy In:

400-meter Run

2 rounds of:

15 Sandbag Squats (20/10kg)
15 Pull-Up progressions
15 Sandbag Thrusters (20/10kg)
15 Knees-to-Elbows progressions
15 Double-Unders (45 Single)

Cash Out:

400-meter Run

Bring your own Skipping Rope if you have one.

1215hrs, Whaley Club.

Bring towel and water.

Thurs 14 Feb 13 – Valentine’s Day

Happy St Valentine’s Day.

Enough of that.

1215 in the Whaley Club (Londis)

Skills

Handstand Hold

Knees to Elbows

Hollow Rocks

WOD

5 Rounds For Time:

7 x Wall Balls

7 x Push Ups (Hand Release)

7 x Pull Up Progressions

Today will see the introduction of the NO REP should the standard not be met on each exercise.

Thurs 7th Feb 13 – Foundation #5

4 rounds for time of:

50m Run
10 Burpees
10 Knees-to-Elbows
5 Handstand Push Up Progressions

1215 Whaley Club (Londis)

31 Jan 13 – Foundation Week #4

1215 Whaley Club, Londis

Skills:

Front Squat

Thruster

Hollow Rock

Pull Up Progressions (Body Row, Ring Row, Jumping, Assisted)

Foundation WOD:

4 Rounds for Time (RFT):

100m Run

7 x Pull Up Progressions

25 x Squats

Due to lack of space and equipment at this stage (and the fantastic interest levels!), please look at the Skills / WOD and decide whether or not you should come to the class for coaching or do this WOD elsewhere. This is for Thursdays only though

ALL welcome every other day of the week, as per the WOD listing on this website.

Regular WOD

4 RFT:

100m Run

15 x Pull Ups

25 x Squats

 

Please submit your times to comments.

24 Jan 13 – Foundation Class #3

TYRES

1215 at the Rugby posts.

We may get a little dirty…

…but we won’t be cold.

Edit: Fantastic showing today from the biggest class size yet. There was effort across the park. Specific BZ to the support for those coming in at the end, this is what it’s about.