Saturday 6th June

WOD Friday 5th June

Strength/Skills:

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

Strength:

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 

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 

Sunday 7th June

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

The EMOM's 

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 

WOD Wednesday 27th May Happy Birthday Sue!

Strength & skill

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

Strength & Skills: 

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 

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! 

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

Strength:

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

Strength/Skills:

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 Monday 18th May

Strength/Skill

Back Squats 

EMOM: 

Kettlebell Combination

WOD 

"Helen" 

WOD Saturday 16th May

Barbell Partner WOD 

WOD Friday 15th May

Strength:

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) 

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! 

WOD Monday 11th May

Strength: 

Front Squats 

Banded pull aparts & lateral raises 

WOD 

"Diane" 

Sunday 24th May

WOD Saturday 9th May

It's a Partner "Hero" - Jack 

Team work makes the dream work! 

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 

WOD Thursday 7th May

Strength/skill:

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 

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 

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