partner wod

there is nothing better than a great partner wod.

In Pairs Complete the following each.

Run 400m

30 Burpees

30 Barbell GTOH 40/20

30 OH Situps 10/5

90m Walking Lunge (10/5)

100m run

Rules Partner 2 cannot start run until partner run has started burpees- it is then first to finish. Partner 2 cannot overtake partner 1.

Workout is total time to finish.

Tabata this

A) Mobility / warm up 

B) Tabata this 

Pull ups 

kettlebell swings

double unders 

OH squats

Perform 8 sets of 20secs work 10 sec rest for each exercise 

C) hollow hold

CrossFit - "The Mental Fight" with MMA fighter Eric Cusson by Again Fast...

A) Mobility

B) cleans

3,3,3,3,3,3,3

C) 3 rounds

30 cleans

30 burpees

Last week of Primal strength and conditioning

Please now follow www.crossfitbournemouth.com this page is now live and running.

A) mobility

B) nancy
5 rounds for time
400m run
40kg OH Squats x15

c) Tabata hollow rocks

Games Wod

The plague has landed in Bournemouth, are you ready for it.

A) Mobility

B) 21, 15, 9

for time

140kg dead lift

30" box jump

C) 100 twists @ 10kg

30 OH Sit ups

A) mobility 

B) Press
3.3.3.3.3.3

C) Push Press

5.5.5.5.5.5.5

D) 3mins hollow hold

A) mobility
B) Fight gone bad
wall ball
SDHP 40kg
box jumps 20”
push press 40 kg
row
1 min stations, 3 or 5 rounds

A) mobility
B) Barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats

A) mobility

B) Back Squats
3.3.3.3.3.3

C) for time
4 rounds
400m run
50 air squats

Coe makes a return to Primal

A) Mobility

B) Coe 

10 rounds for time 

10, 40kg thrusters

10, ring push ups

C) 100 twists @ 10kg

30 OH sit ups

A) mobility  

B) Tyler
5 rounds for time
7 muscle ups
21 SDHP

A) mobility  

B) clean and jerk
1.1.1.1.1.1

C) 75 power cleans

 

A) mobility  
 

B) 20 min ladder
3 pull ups
3 SDHP Kettlebell
3 push ups
+ 3 each round

C) 100 hollow rocks

A) mobility  

B) skills - rope climb, HSPU

C) 10-15min AMRAP
4 rope climbs
8 dead lifts
16 HSPU
32 KB swings

D) Hollow holds 

A) mobility  

B) snatch
1.1.1.1.1.1

B) amanda
9-7-5
muscle ups
snatch

A) mobility 

 
B) Badger
3 rounds for time
30 x 40kg clean
30 pull ups
run 800 m 

C) 3 mins wippers

A) Mobility

B) for time
1.6km run
50 KB single arm swings 
30 Burpees

 

A) Mobility

B) OH squat
1.1.1.1.1.1
 

C) 15-10-5
OH squat
Pull ups 

A) Mobility

B) skills
muscle ups

C) Back lever

D) 3mins Strict pull ups 

E) 3 mins strict dips 

F) 3 mins max hollow rocks

A) Mobility

B) 10 min ladder
3 - Dead lifts 100/60kg
3 - Ring Dips
6 - Dead lifts 100/60kg
6 - Ring Dips
9 - Dead lifts 100/60kg
9 - Ring dips   
add 3 reps to each exercise until time runs out 

post total amount of reps performed 

C) superman hold

 

Paleo breakfast steak, mushrooms, onion, 4 eggs 

mmmmm who says eating paleo isn't enjoyable 

 

A) Mobility

B) Push press
1.1.1.1.1.1.1.

C) 21-15-9
pull ups
push ups
squats 

D) L-sit holds

A) mobility

B) 5 rounds
400m run
30 SDHP
30 kb swings 

C) Hollow hold

Primal

Strength and conditioning

Barbell Club

A) Mobility 

B) Work on a lift that you struggle with 

5,5,5,5,5,5,5

 

A) mobility

B) 15 min AMRAP
5 muscle ups
10 box jumps
15 push ups

C) 100 hollow rocks

A) mobility

B) Front squats
1.1.1.1.1.1.1

C) 30 x front squats @ 50% 1RM

D) 100 twists @ 10kg

& 30 oh sit ups @ 10 kg

Tabata this

A) Mobility

b) tabata this
pull ups
push ups
sit ups
squats

A) Mobility and warm up

b) 20 min AMRAP
5 OH squats
10 Burpees
15 hollow rocks

c) supermans

Welcome back from the easter break

Welcome back everyone and lets get the bank holidays out the way and start to get are focus back again and see some real gains in are personal goals. lots of you are now starting to see some real improvements and are starting to understand the importance of mobility and how it effects are form 

A) Mobility

B) 3 knees to elbows
21 Overhead lunge walk (20kg plate/10kg plate)
6 Knees to elbows
18 Overhead lunge walk
9 Knees to elbows
15 Overhead lunge walk
12 Knees to elbows
12 Overhead lunge walk
15 Knees to elbows
9 Overhead lunge walk
18 Knees to elbows
6 Overhead lunge walk
21 Knees to elbows
3 Overhead lunge walk

C) 100 butterfly sit ups 10kg/15kg

A) 3-3-3-3-3-3-

clean sequence - clean dead lift, 

clean pull, power clean, squat clean

B) 15-10-5 

for time 

box jumps 

C2B pull ups

pistols

C) wipers

A) weighted pull ups 

1-1-1-1-1-1-1

B) 30-20-10

for time 

Double unders x2

Butterfly sit ups

ring dips

C) turkish get ups

Mari last session will be sorry to see you go

A) 5 min 

push up (HOG)

hand off the ground

B) for time 

50 double unders 

40 wall balls 

30  kettlebell swings @32/24

20 Push press @ 50/35

10 pull ups, chest to bar 

c) 100 twists @ 10kg

30 oh sit ups @10kg

a) dead lifts 

5,5,5,5,5

b) 15-12-9

OH Squats 50/30kg 

Burpee (10cm jump) 

c) 100 superman rocks

A]

Mobility 10 mins

B]

6 rounds for time of:

Run 200m
50 Double Unders
25 Kettlebell Swings 24/16kg

C]

Tabata hollow rocks

Final session for the week

 

A) Mobility 

B) Kipping and butterfly drills 

C) Angie 

100 Pull Ups 

100 Push Ups

100 Sit ups

100 Squats 

D) 100 Supermans

Bench mark week

A) Mobility 

B) Helen 

3 rounds for time 

400m run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

C) wipers 

Bench mark week

A) Mobility 

B) Movement prep - squats and pull ups 

C) Fran 

21-15-9 

40kg Thrusters 

pull ups

D) 100 hollow rocks

Bench mark week

 

A) mobility

B) clean and Jerk 

3, 3, 3, 3, 3, 3, 

C) Grace 

30 clean and Jerks

D) 100 twists and 30 oh sit ups

We are looking to have a work out on the beach tomorrow followed by a BBQ as a little social event, location will be posted on the day so please check site tomorrow friends and family are welcome, The BBQ will be £5 each which will go towards all the 

A) Mobility - shoulders 

B) OH Squat and muscle up prep 

C) Games wod 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg

10 Muscle-ups

D) 2 mins Wipers 

A) Mobility 

B) Snatch 

3,3,3,3,3,3

C) Randy 

75 snatches @ 40kg

D) 5 mins of core

gymnastic day

A) skin the cat progression

B) Back lever progression

C) Tabata

Hollow rocks

A) Mobility - feet, ankle, shoulders 

 

B) kelly 

5 rounds for time 

400m run 

30 box jumps 

30 wall balls 

C) 20 heavy turkish get up

A) Mobility - shoulders, hips, hamstrings

B) Skills - muscles ups

C) Ryan

5 rounds

7 muscle ups

21 burpees

D) 20 heavy Turkish get ups

barbell club

A) dead lift 

3,3,3,3,3,3 max effort

 

A) mobility 

B) cindy 

20 min Amrap 

5 pull ups 

10 push ups 

15 squats 

c) Hollow holds max 5 rounds

a) mob

b) skills - d.u
 

c) 10 min AMRAP
5 OH lunge
10 SDHP

15 K2E
 

D) 100 supermans

gymnastic day

A) mobility 

B) skills prep 

C) 21-15-9

HSPU

ring dips 

push ups

A) Mobility 

B) clean and jerk 

3,3,3,3,3,3

C) death by clean and jerk 

perform 1 lift on min 1, 2 lifts on 2nd min etc 

D) Hollow rocks

A) mobility 

B) kipping prep

C) eva 

run 800m 

2 pod swing 30 reps

30 pull ups

D) 3mins hollow rocks 

A) mobility 

B) Lynne 

bench press

pull ups 

C) Knees to elbows

A) Mobility

B) Press 

1,1,1,1,1,1

C) Diane 

21-15-9

deadlift 

HSPU

D) Superman Rocks

Aaron's last session, been fun having you around

A) mobility 

B) Skills - 

Kipping

C) 3 mins max effort push ups 

D) 3 mins max hang cleans

E) 3 mins max Ring Dips

F) 3 mins max hollow rocks

A) Mobility 

B) Daniel 

50 Pull ups 

400m run 

21 thrusters 40kg 

800m run

21 thrusters 40kg

400m run 

50 pull ups

The Bear Complex WOD

A) mobility
shoulder and hips

B) skills - Muscle ups

C) Bear complex
5 rounds rest as needed

7 sets of the sequence
power clean
front squat
push press
back squat
push press

bar can not touch floor during sequence

A) Mobility

B) Dead lifts
1,1,1,1,1,1,1

C) 5 rounds for time
15 dead lifts
20 box jumps
25 pull ups

A]

Mobility 10 mins

B]

Skills
Rope climbs, Double Unders, Hollow Rock holds (Rings and HSPU position)

C)  

Annie 

50,40,30,20,10

double unders 

sit ups

 

A) Mobility 

B)  Skills 

Hand stand/ head stand drills

C) For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

D) Ring L -sits 5 set for time 

gymnastic day

A) mobility

B) Ring work
Skin the cat, back levers,
front lever, knees to elbow,
pass through

A]Mobility

B]3 rounds for time of:

Run 400 meters
30 Butterfly Sit-ups
15 Deadlifts 100/70kg

C] Triggerpoint/Rollout