WOD – Wednesday 10th March 2010.

WOD – Wednesday 10th March 2010.

Back to basics. Today we revisited the press matrix. Reviewing skill for the strict press, push press and push jerk. The theory is that you can add about 30% weight for each lift. With most people knowing their strict press 1 rep max we went for that 30% target weight. Great work everybody. Bars were then stripped down and we worked on push jerk. Timing is everything!

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WOD – Monday 8th March 2010.

WOD – Monday 8th March 2010.

Warm up - 3 rounds of 10 push ups, 10 sit ups, 10 pull ups, 250m row.

Skill - Air Squat and Front Squat. It is always important to go back and review even the "simplist" of movements. Refine and improve the little things that will help with the bigger picture.

Read more on WOD – Monday 8th March 2010….

WOD – Saturday 6th March 2010.

WOD  – Saturday 6th March 2010.

20 Pull ups

50 Air Squats

10 Clean and Jerk 155/105

50 Air Squats

20 Pull ups.

Then finish off with burpee progression at the start of minute 1 – 1 burpee, minute 2 – 2 burpees and keep going until you can't do anymore.  Great work today everybody great determination with the burpees.

Read more on WOD – Saturday 6th March 2010….

WOD – Friday 5th March 2010.

WOD – Friday 5th March 2010.

Today was a day focused on the snatch. This lift requires coordination, torso (core) stability, and explosive power of the legs to generate the upward momentum required to snatch hundreds of pounds overhead. Tremendous speed is required to get underneath the bar after the second pull.

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WOD – Wednesday 3rd March 2010.

WOD – Wednesday 3rd March 2010.

Warm up – 3 rounds of 10 Burpee broadjumps, 30 jumping lunges, 10 clapping push ups.

WOD -As the weather is warming up we thought it was time to head outside again.

Read more on WOD – Wednesday 3rd March 2010….

WOD – Monday 1st March 2010.

Warm up - Row 50om, 20 OHS with PVc, 10 push ups, 10 pull ups – 2 rounds.

For those who couldn't make it to the event on Saturday you got the joys of WOD 1 -  21-15-9 Burpees & KB Swings.

Read more on WOD – Monday 1st March 2010….

WOD – Friday 26th February 2010.

WOD – Friday 26th February 2010.

For those competing in the first ever CrossFit games it was an open gym. For those not competing it was business as usual.

200m row,

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WOD – Wednesday 24th February 2010.

WOD – Wednesday 24th February 2010.

Warm up –

50 squats

25 burpees

50 squats

WOD - 5 rounds Single arm kettlebell. Left and right side count as 1 round.

12 Deadlifts

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WOD – Monday 22nd February 2010.

WOD – Monday 22nd February 2010.

Warm up -3 rounds of the following – 30 mountain climbers, 20 sits ups, 10 burpees.

Skill - Thrusters

WOD – 10 rounds of the following

Read more on WOD – Monday 22nd February 2010….

WOD – Friday 19th February 2010.

WOD – Friday 19th February 2010.

Warm up - After normal series of stretches. You had a choice of warm up. 50 burpees for time or an 8oom run. Amazing how many people will run in the cold just to avoid burpees.

Read more on WOD – Friday 19th February 2010….

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