Friday, September 30, 2011

Saturday 1st October 2011


Complete three rounds for time of:
18kg Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
18kg Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

CrossFit 3D, England

Thursday, September 29, 2011

Wednesday, September 28, 2011

Thursday 29th September 2011

For time:
20 calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to bar
30 Box jumps, 24"/20 box
20 Sumo-deadlit high-pull, 50/35kg
30 Burpees
20 Shoulder to overhead, 60/42.5
35m Big Tyre drag

Post time to comments.

Monday, September 26, 2011

Wednesday 28th September 2011

Remember only one session today 5:30pm. Classes back to normal next week

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Sunday, September 25, 2011

Friday, September 23, 2011

Saturday 24th September 2011

Joel's Last day coaching for us so he gets to pick the WOD.
Have fun guys

Wednesday, September 21, 2011

Thursday 22nd September 2011

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
10 Deadlift, 110 kg/80kg
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
10 Deadlift, 110 kg/80kg
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
10 Deadlift, 110 kg/80kg
15 GHD Sit-ups
Sprint 200 yards

Post time to comments.

Compare to 110731.

Tuesday, September 20, 2011

Wednesday 21st September 2011


Five rounds for max reps of:
Body weight bench press

Post reps for both exercises in all rounds.

Friday, September 16, 2011

Monday 19th September 2011

Five rounds for time of:
35 Double-unders
Run 200 meters

@ CrossFit Central London

Sunday 18th September 2011


Saturday 17th September 2011

In this workout you move from each of five stations after a minute.

"Fight Gone Bad"
3 rounds
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 35/25kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 35/25kg (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Wednesday, September 14, 2011

Friday 16th September 20011

Gemma's last day, so she gets to pick the WOD
Have fun

Thursday 15th September 2011

15 foot Rope climb, 5 ascents
Clean and jerk, 5 reps 65/ 52.5kg
15 foot Rope climb, 4 ascents
Clean and jerk, 4 reps 75/ 55kg
15 foot Rope climb, 3 ascents
Clean and jerk, 3 reps, 82.5kg/ 60kg
15 foot Rope climb, 2 ascents
Clean and jerk, 2 reps 92.5/ 65kg
15 foot Rope climb, 1 ascent
Clean and jerk, 1 rep, 102.5/ 70kg

Post time to comments. Compare to Monday 1st August 2011

Wednesday 14th September 2011

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

Saturday, September 10, 2011

Tuesday 13th September 2011

6AM Crew @ The Box
Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

4:30pm UNCOACHED Open Box

" Red Track" session don't forget your $3 track fee
4x400m 3min rest between efforts
Record total time

Monday 12th September 2011

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Dave Leys 15/6:55. Post Tabata score and mile time to comments.

Sunday 11th September 2011


Friday, September 09, 2011

Saturday 10th September 2011

Class is on as usual this Saturday
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

After class head along to support Courtney, Peta, Stuart W and Fiona
What: Super Comp - combining Olympic weightlifting and Powerlifting in one full day of lifting!

When: Saturday 10th September, 2011 - Weightlifting weigh-in 8-9am, 10am start, Powerlifting 10-11am weigh-in, 12pm start.

Where: Art of Strength Centre,Ingham Rd

Thursday, September 08, 2011

Friday 9th September 2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, dumbbells 15/12.5kg
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments

Thursday 8th September 2011

Olympic lifting practice and rules clinic

Wednesday, September 07, 2011

Monday, September 05, 2011

Tuesday 6th September 2011

Reminder 6am @ The Box

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

4:30Pm is Open Box
5:45pm is Sprint work at The Red Track

Thursday, September 01, 2011

Friday 2nd September 2011

Weighted pull-ups 3-3-3-3-3 reps

Post loads and body weight to comments.