31/12/10 - MURPH

All smiles - even after Murph. Nice hands Fudge!!

Complete for time:

1 mile run

100 pull ups

200 press ups

300 squats

1 mile run

30/12/10 - NATE

"Nate"

AMRAP 20 mins of:

2 muscle-ups

4 Handstand Press-ups

8 KB Swings (32kg/24kg)

29/12/10 - WOD

Complete 7 rounds for time of:

3 Front Squat (85kg/60kg)

7 L-Pull Ups

MERRY CHRISTMAS

Both Mat and myself would like to wish you all a very merry Christmas and we look forward to seeing you all in the New Year!!

Claire

22/12/10 - WOD

Complete AMRAP 20 mins:

5 Chest to Bar pull-ups

10 Ring Dips

15 OHS (42.5kg/30kg)

Christmas Times

Christmas opening time have now been posted under the "opening times and prices" section!

If we don't see you - Have a fantastic Christmas and we will see you in the New Year!

21/12/10 - REST DAY

Catch Up!

20/12/10 - WOD

Complete 3 rounds for time of:

10 Weighted Pull-ups

30 Back Extensions

19/12/10 - STRENGTH

Complete for max weight:

Shoulder Press: 1-1-1-1-1

Push Press: 3-3-3-3-3

Push Jerk: 5-5-5-5-5

18/12/10 - WOD

Complete 3 rounds for load and time:

10 Deadlift

30 GHD Sit Ups

17/12/10 - REST DAY

Catch Up!

16/12/10 - WHITTEN

"Whitten"

Complete 5 rounds of:

22 KB Swings (32kg/24kg)

22 Box Jumps (24"/20")

400 metre run

22 Burpees

22 Wall Ball (10kg/7kg @ 10ft)

OPENING TIMES - THIS WEEK!

Hey guys!

Due to the bad weather I will be opening the gym this week from 9am - 1pm and then usual evening times (unless the weather changes of course).

If there are any problems then please do not hesitate to give me a ring.

Cheers,

Coach!

Open time - 18/12/10

Hey everyone!

It has forecast freezing conditions overnight so we will be opening the gym at 10 o'clock till 1 o'clock. Hopefully the roads will be clear by then. Any probs then please give us a ring! Keep an eye on the site for any updates in the morning.

Thanks,

Claire & Coach

SNOW - 17/12/10

Hey Guys,

The gym will be open tonight as normal. However if the gym is extremely quiet and the weather continues the way it is we will be closing earlier!

Any queries or if you wana check that we are there ring:

MAT - 07966783371

CLAIRE - 07809674154

Thanks guys!

15/12/10 - LYNNE

Complete 5 rounds for max reps of:

Body Weight Bench Press

Pull Ups

14/12/10 - FILTHY FIFTY

Complete for time:

50 Box Jumps (24"/20")

50 Jump Pull Ups

50 KB Swings (16kg/12kg)

50 Walking Lunges

50 Knees to Elbows

50 Push Press (20kg/15kg)

50 Back Extensions

50 Wall Ball (10kg/7kg @ 10ft)

50 Burpees

50 Double Unders

13/12/10 - REST DAY

Crossfit Training for Rugby

12/12/10 - WOD

Complete 3 rounds for time of:

400 metre run

15 Pull Ups

50 Squats

15 Pull Ups

11/12/10 - WOD

Deadlift

2-2-2-2-2-2-2-2-2-2

Rest 60 seconds between each set - increase weight as you proceed

10/12/10 - WOD

Complete 21-18-15-12-9 reps of:

Power Snatch (52.5kg/40kg)

Wall Ball (10kg/7kg @ 10ft)

Knees to Elbows

9/12/10 - REST DAY

Catch Up!!!

08/12/10 - STRENGTH

A rare sight in the gym!

Complete 1 reps max:

Squat Clean

Bench Press

Over-head Squat

07/12/10 - ELIZABETH

"Elizabeth"

Complete 21-15-9 reps of:

Squat Clean (60kg/40kg)

Ring Dips

06/12/10 - WOD

Complete 4 rounds for time of:

500 metre row

7 Thrusters (60kg/42.5kg)

05/12/10 - REST DAY

Complete 4 rounds for time of:

500 metre row

10 Front Squat (60kg/40kg)

20 Box Jumps (30"/24")

04/12/10 - THOMPSON

"Thompson"

Complete 10 rounds for time of:

1 Rope Climb (from sitting position)

29 Back Squat (45kg/27.5kg)

Farmers carry 10 metres (60kg/40kg each hand)

03/12/10 - WOD

CrossFit Movie Working Trailer "Every Second Counts"

Complete:

Run 1600 metres

Rest 3 minutes

Run 1200 metres

Rest 2 minutes

Run 800 metres

Rest 1 minute

Run 400 metre

02/12/10 - WOD

Complete TABATA:

Weighted pull ups (13.5kg/8kg)

Weighted Squat (20kg/15kg)

Weighted Ring Dips (13.5kg/8kg)

Deadlift (75kg/45kg)

01/12/10 - REST DAY

Kai Snatch!

Catch up!!!