WEBSITE UPDATE

Hi Everyone!

We are currently updating this website, hence the lack of recent WOD postings.  All the information you will find here on the site is still correct and relevant.

Any questions give us a call on (01580) 211775

All the best,

Rob

CrossFit WOD Wednesday 04 April 2012

2000m Row

"Lynne"
Body weight Bench Press
Pull Ups
5 Rounds for Max Reps

CrossFit WOD Tuesday 03 April 2012

20 Wall Shots 7 / 5 kg
20 Kettlebell Swings 12 / 16 kg
200m Run

6 Rounds

CrossFit WOD Monday 02 April 2012

Back Squats 5 - 5 - 5

5 Ring Dips
10 Toe to Bars
15 Back Extensions
20 Grasshoppers

AMRAP 12 mins

CrossFit WOD Friday 30 March 2012

In pairs complete the relays below and record rounds:

Met Con 1
5 Pull Ups
10 Press Ups
15 Squats

12 Min AMRAP

Met Con 2
4 x 5m Shuttle Run with 7 kg Medicene Ball
10 Box Jumps
20 Kettlebell Swings 12 / 8 kg

12 min AMRAP

CrossFit WOD Thursday 29 March 2012

Cleans  3 - 3- 3 - 3 - 3 - 3

CrossFit Wod Wednesday 28 March 2012

Agility Box 5 x 30s
Then

5 Overhead Squats 40 / 30 kg
10 Double Unders
20m Run (4 x 5m)
AMRAP 10 mins

It's not meant to be fun!

CrossFit WOD Tuesday 27 March 2012

Sumo Dead Lift High Pull 40 / 30 kg
Bar Facing Burpees
3 - 6 - 9 - 12 - 15 - 18 - 21

CrossFit WOD Monday 26 March 2012

Run 800m
50 Double Unders
Run 800m
25 Box Jumps
Run 800m

There and back in the sunshine!

CrossFit WOD Friday 16 March 2012

Press 3 - 3 - 3 - 3 - 3 - 3

Then

Hollow Rocks
Dishes

Then

Mash Party!

CrossFit WOD Thursday 15 March 2012

CrossFit Games 12.4

150 Wallshots 20 / 14 lbs
90 Double Unders
30 Muscle Ups

AMRAP in 12 mins

CrossFit WOD Wednesday 14 March 2012

15 Hang Squat Clean 40 / 20 kg400m Run

5 Rounds

CrossFit WOD Tuesday 13 March 2012

Deadlift 60 / 40 kg
Press Ups
Box Jumps 24 / 20"

21 - 15 - 9

Jo hitting the Toe-To-Bars!

CrossFit WOD Monday 12 March 2012

Front Squats 5 - 5 - 5
Then

100m Run
100m Walk
5 rounds