Back Squats 8, 6, 4, 4
21, 15, 9
Wall Balls & Box Jumps
10 minute AMRAP
10 x GTOH
10 x OHWL
10 x Knees 2 Elbows
Sunday, July 5, 2015
Tuesday, June 30, 2015
Tuesday 7th July
Push Press 8, 6, 4, 4
EMOM
Cleans - x 5 HEAVY
WOD
3 rounds for time
20 x Burpees
15 x Box Jumps
10 x OHS
WOD Friday 3rd July
Strength:
Strict Press
Paired with 30 seconds Hand Stand holds
Partner session:
30:30 x 4 rounds each (30 seconds work:30 seconds rest)
- Air Squats
- Sit Ups
- Burpees
- Press Ups
WOD
6 rounds of (45/60)
6 x Deadlifts
6 x Cleans
6 x Front Squats
WOD Thursday 2nd July
Strength:
Front Squats
Ring work
- holds
- dips
- L Sits
EMOM:
10 x Press Ups
5 x Chest 2 Bar pull ups
WOD
21, 15, 9
Deadlifts
400 Run
Tuesday, June 2, 2015
WOD Tuesday 30th June
Strength & Skills:
Floor Press
6 minutes of
30:30 work:rest
Bicep curls
EMOM: 6 Minutes
5 x Knees 2 Elbows
8 x Burpees
WOD
For time
21, 15, 9
OHWL
GTOH
WOD Monday 29th June
Deadlifts
EMOM: 8 minutes
Kettlebell Complex
WOD
21, 15, 9
Pull Ups & Wall Balls
Wednesday 1st July
Liam is BACK!
Mobility: OHS
EMOM:
Toes 2 Bar (Knees 3 Elbows)
Farmers Carries
Hand Stand Progressions (HSPU's).
WOD
5 rounds
200 run
10 Thrusters
10 Burpees
1 min rest between rounds
WOD Friday 26th June
Push Press 8, 6, 4, 4
EMOM: press Ups & Car Park Sprints
WOD
5 minute window to:
Run 400 meters
Max rep Thrusters (Fran weight)
WOD Wednesday 24th June
Strength/skill:
Incline Bench Press
Pull up progressions to Chest to Bar
Pre Hab:
Lateral Raises
WOD:
3 rounds of
13 Thrusters (Fran weight)
13 Chest 2 Bar Pull Ups
WOD Tuesday 23rd June
Strength
Bent over rows
Paired with Bicep Curls
WOD
100 Wall Balls
75 x Deadlifts 50/80
50 x Sit Ups
25 x Pull Upd
WOD Monday 22nd June
Strength:
Back Squats
Paired with over head Squat Technique
WOD:
10 x GTOH*
8 x GTOH*
6 x GTOH*
4 x GTOH*
2 x GTOH*
* 1 x 400 run after each round
WOD Friday 19th June
Deadlifts
EMOM:
Deadlifts & KB Swings
WOD
3 Rounds for time
10 x Front Squats
20 x Pull Ups
50 x Double Unders
WOD Thursday 18th June
Strength:
Strict Press
WOD
"Rankel"
20 minute AMRAP
6 x Deadlifts
7 x Burpee Pull Ups
10 x KB Swings (16/32)
WOD Tuesday 16th June
Land mine Push Press
WOD
400 Run
30 Burpees
20 OHWL
10 Box Jumps
400 Run
WOD Monday 15th June Happy Birthday Sunshine
Strength/Skill:
Squats
WOD
3 x 7 minute AMRAP's
Be ready!
WOD Friday 12th June
3 presses
WOD
21 15 9
Press Ups & Air Squats
2 minutes rest
21 15 9
Wall Balls & Sit Ups
2 minutes rest
21 15 9
Kettlebell swings & Burpees
Record total time taken
WOD Thursday 11th June
Bench Press
EMOM:
Sprints!
WOD
3 rounds of:
1 minute of Box Jumps
1 minute of KB Swings
1 minute of Press Ups
1 minute of Rest
Your score will be total reps for each activity
WOD Wednesday 10th June
Pull Up Progressions
WOD 6/9
200 run with med ball
2 rounds of:
20 Kettlebell Swings
20 med ball sit ups
** 200 run with med ball
2 rounds of
20 press ups
20 OHWL with med ball
** 200 run with med ball
2 rounds of
20 OHS with med ball
20 wall balls
Record total time
WOD Tuesday 9th June
Front Squats
Sit Ups x 15 then plank hold for the rest of the minute
WOD
90 Double Unders
30 Cleans 30/50
90 Double Unders
30 Front Squats
WOD Monday 8th June
Bicep curls & Tricep work
EMOM:
Cleans
WOD:
400 run check in, followed by 3 rounds of
12 Deadlifts
21 Box Jumps
Sunday, May 31, 2015
WOD Friday 5th June
Ring work
- dips
- static holds
Lateral raise & Front raises
WOD
10 rounds -
3 GTOH
15 wall balls
Then "cindy" for the rest of the 30 minutes
Your score is your Cindy rounds.
WOD Thursday 4th June
Strength/skill:
Strict Press
WOD
6 rounds for time
6 Deadlifts
6 over bar burpees
WOD Wednesday 3rd June
Strength/skill:
Bench Press - narrow grip
EMOM:
Press ups x 3 positions
WOD
Partner time!
400 run
30 x med ball sit ups
30 x med ball pass & burpee
30 x med ball pass & squat
400 run
Finish as a pair!
WOD Tuesday 2nd June
Bent over rows paired with lateral raises
Wall climbs - 8 minute surprise
WOD
3 rounds for time
50 x Squats
7 x Strict Pull Ups
10 x Hang Power Cleans
Monday, May 25, 2015
WOD Monday 1st June
Strength/skills:
Over head squats to a 6 RM
Double Unders
EMOM:
3 x Power Cleans
3 x STOH
3 x OHS
WOD
150 Double Unders
9 Deadlifts 60/100
100 Double Unders
6 Deadlifts
50 Double Unders
3 Deadlifts
WOD Saturday 30th May
There is a bit of a girl, a bit of a bar, a bit of a burpee and then a LOT of Bar!
WOD Friday 29th May
3 x 5 minute EMOM's all about the C & J
Clean and jerks
WOD
For time
30 wall balls
30 GTOH (bar)
30 over bar Burpees
30 sit ups
WOD Thursday 28th May
Strength/ Skill:
The squats
WOD:
50 wall balls
200 run
15 clean & jerks
200 run
15 clean & jerks
200 run
50 wall balls
Sunday, May 24, 2015
WOD Wednesday 27th May Happy Birthday Sue!
20 mins to work thro to 10 unbroken Max Kg Thrusters
WOD
20 minute AMRAP
7 Power Cleans
7 Burpees
200 run
WOD Tuesday 26th May
Push Press 5 x 5
Followed by 20 reps to failure 30/20
Prehab: 3 rounds of
Banded pull aparts x 10
Paired with
Lateral Raises x 10
For time:
400 run
26 sit ups
400 run
26 KB Swings (Russian)
400 run
26 Wall Balls
400 run
26 Box Jumps
Thursday, May 21, 2015
WOD Friday 22nd May
Strength/skill:
Front Squats
Hand Stand Press Ups
WOD:
12 minute AMRAP
5 x Wall Balls
4 x Hang Power Cleans
3 x Pull Ups
2 x Press Ups
1 x HSPU
Bank Holiday Monday BBQ - what is it all about ....
The BBQ will start after "Murph"! Please bring your own food and anything that you want to drink.
We are trying to support Justine to raise money for her epic mountain adventure in Ecuador; the task ahead is huge! Justine has had a double lung transplant and is raising money to support other transplant patients.
Justine has been training with our very own Joe Toland on more specific training relevant for her adventure and she has also been attending the CrossFit sessions.
Monday is also Memorial Day and we will be doing the standard hero WOD "Murph"! As ALWAYS, with the sessions that we offer at www.mi-gym.com; this can be scaled for everyone.
Please get involved;
Buy a Tshirt or vest
Come to the BBQ
Get involved with "Murph"
Buy a raffle ticket!
An enormous amount of time, training and effort has been put in so far; and this is just the start of the journey!
Respect to you Justine; go forth just and conquer!
Tuesday, May 12, 2015
WOD Thursday 21st May
Strength/Skill:
Bar work
10 minutes of "The Curtis Press"
WOD:
400 Run check in and out
Descending ladder of
GTOH (Bar) & Pull Ups
WOD Wednesday 20th May
Deadlifts 5 x 5
EMOM: 10 mins
7 x Thrusters
WOD
3 rounds for time
2 x Deadlifts
20 x Sit Ups
200 run with plate (10/20)
WOD Tuesday 19th May
Bench/ floor Press 5 x 5
Paired with banded pull aparts
EMOM:
20 minutes
3 x Cleans
2 x Front Squats
1 x Push Press
WOD Friday 15th May
Bench Press/ Floor Press
EMOM:
10 minutes
5 x Press Ups
10 x Air Squats
WOD:
10 minute AMRAP (2 Bars)
5 x STOH (45/60)
10 x Deadlifts (60/100)
15 x Box Jumps
WOD Thursday 14th May
Strength:
Deadlifts 5 x 5
EMOM:
10 x Pull Ups
WOD:
400 run
50 x Knees to Elbows
40 x Wall Balls
30 x Cleans
20 x Press Ups
400 run
WOD Wednesday 13th May
Strength/Skill:
Bent over rows
EMOM: 8 minutes
30:30 work:rest Bicep Curls
WOD 18 minute AMRAP
15 Box Jumps
12 Push Press
9 Toes to Bar
6 x GTOH (plate)
Monday, May 11, 2015
WOD Tuesday 12th May
Strength:
All about the Pressing!
Strict
Push
Jerk
WOD
It's all about the Burpees and the snatch!
20 minutes to complete a task filled with snatch & Burpees and then the remained of the time to snatch.
Your score will be the total number of final snatches that you get.
Be quick!
Sunday, May 10, 2015
Thursday, May 7, 2015
WOD Friday 8th May
Strength & Skills:
Floor Press
7 min EMOM
5 x GTOH increasing weight after each round
WOD - For Time
120 Air Squats
30 Cleans
20 Burpee pull ups
12 STOH
10 KB Swings
10 Press Ups
10 Thrusters
Wednesday, May 6, 2015
WOD Thursday 7th May
Kettlebell work
EMOM 10 minutes
Odd 12 x KB Swings
Even 12 x SDHP
WOD:
5 x Pull Ups
8 x Over Bar Burpees
11 x Front Squats
Tuesday, May 5, 2015
Wednesday 6th May
Strength:
Back Squats 5 5 3 3 3
Paired with banded pull aparts
EMOM:
30 seconds bicep curls - 1st minute
30 second lateral raise - 2nd minute
WOD: For Time:
30/45
200 Run
10 Thrusters
200 Run
10 Cleans
200 run
10 STOH
200 run
10 Front Squats
200 run
Monday, May 4, 2015
WOD Tuesday 5th May
Strength:
Strict Press 5 5 3 3 3
EMOM:
Ball Slams 15
Goblet Squats 15
WOD:
6 x Hang Cleans
9 x HSPU
12 x Toes 2 Bar
Sunday, April 26, 2015
WOD Friday 1st May
Strength:
Deadlifts 5 5 3 3 3
20 Thrusters for time 35/45
WOD
"Randy"
75 GTOH for time
WOD Thursday 30th April
It's all about the bar today - no running; no Kettlebells and no burpees - just the bar!
1 x AMRAP
3 x EMOM's
Be ready!
WOD Wednesday 29th April
Strenght/skills:
Wall Balls & Double Unders
EMOM: 6 minutes
1st minute Wall Balls
2nd minute Box Jumps
WOD: for time
40O Run
26 Press Ups
400 Run
26 KB Swings
400 Run
26 Sit Up
400 Run
26 Prisoner Squats
400 Run
26 Double Unders
400 Run
26 Box Jumps
WOD Tuesday 28th April
Front Squats
EMOM:
1 x Power Clean & 1 x Squat Clean
WOD
3 rounds for time
7 x Squat cleans
14 x Pull Up (ring rows)
21 x Box Jumps
Friday, April 24, 2015
WOD Friday 24th April
Deadlifts 5 5 3 3 3
Paired with partner hamstring work
WOD:
15 Wall Balls
10 Deadlifts 60/100
5 GTOH (bar)
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