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
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