Tuesday 29th November 2011
Good efforts by all at WoD 24 and great to have Lee from CrossFit Teeside train with us, it’s always nice to see a new face and a visitor from another box is a welcome treat. Maybe one day some other affiliates will join us for a thrown down too?
Today’s WoD
Warm up & mobilise
Skill/strength
Clean and jerk (full squat clean)
Turkish getup
Workout
5 Minutes max reps Clean and jerk
5 Minutes max reps Turkish get-ups
1 min rest
3 Minutes max reps Clean and jerk
3 Minutes max reps Turkish get-ups
1 min rest
1 Minute max reps Clean and jerk
1 Minute Turkish get-ups
Score total reps of the clean and jerks, turkish get-ups and loads for each movement.
Cool down & stretch
Monday 28th November 2011
To clear up a few things as many of you are wondering what’s going on and the rumour mill is rife, I will clear a few things up. As of immediate effect there will be no open gym session from 5-6pm but the group CrossFit classes will stay. From immediate effect there will be a 6-7pm group coached CrossFit session Monday, Tuesday, Wednesday and Thursday where there will be a group warm up, skill and or strength coaching, a group workout and then some cool down and stretching time. In addition on a Monday and Wednesday there will be an additional group CrossFit Class from 7-8pm. On a Friday there will be a variety of open gym, team games, outdoor/urban wood’s and more which will all depend on numbers, weather and demand. On a weekend, for the time being we will be closed. Circuits will continue Tuesday night 7:15-8:15pm right through December.
We have given notice to the landlord of our current box and are now looking for a smaller; or more to the point cheaper box so as to keep the overheads down to a more manageable level.
On a polite note, all membership money must be paid in advance of any training and if you turn up for a session without having paid prior you will not be able to train.
There are a limited new batch of t shirts available and a few hoodies which are available now at £35 for hoodies and £15 for T Shirts, great xmas presents for yourself or a friend. 1st come, 1st served.
Any questions not answered, please don’t hesitate to ask.
Today’s WoD
Warm up & mobilise
Strength
Work up to heavy deadlift,
5 x 3reps at 80% of 1RM
Workout
Workout:
24x OHS (40kg)
24x Push-up +
24x Back Squat (60kg)
24x Push-up +
24x Front Squat (60kg)
24x Push-up +
24x Goblet Squat (24kg)
24x Push-up +
24x Overhead Walking Lunges (20kg)
24x Push-up +
24x Wall Ball (10kg)
24x Push-up
Cool down and stretch
Friday 18th November 2011
If your coming to team games it’s essential to wear old clothes, gloves will also be an advantage!
Today’s WoD
Team Games with a difference.
Leaving box 6pm prompt
Old clothes essential
Gloves an advantage
Head torch is a pure bonus
See you there
Thursday 17th November 2011
Today’s WoD
Warm up & mobilise
Skills/strength
For time
21-15-9 reps of
Burpee’s
Deadlifts (120kg)
Wednesday 16th November 2011
Today’s WoD
Warm up & mobilise
Skills/strength
5 rounds for time
15 8 counts
15 box jump
15m bear crawl
Tuesday 15th November 2011
Today’s WoD
Warm up & mobilise
Skills/strength
“Fran”
21-15-9 reps for time of
Thrusters (42.5kg)
Pullups
Monday 14th November 2011
Today’s WoD
Warm up and mobilise
Skills/strength
For time:
Row 500 meters
20 inch Box jump, 50 reps
Push-ups, 50 reps
Sit-ups, 50 reps
Jumping pull-ups, 50 reps
50 Back extension, 50 reps
Dips, 50 reps
1.5 pood Turkish Get-up, 20 reps, alternating arms
