03122013 WOD

Paxman WOD – Tough to the core 50 reps of each of the following… Flutter Kicks Criss Cross Ankles Knees in out Hands Under Butt Legs Up ankles crossed Ankle touches with legs up Crunches hands unto knees LR Reach Ups Shoulder Blades off Floor Side Crunches L both arms Centre Crunches both arms Side Crunches R both arms Chest Circles – Hands on Chest L Elbow to Knee R Elbow to Knee Right hand low to right ankle Left Hand low to left ankle side crunches side crunches v sit – twist to side L v sit twist to side R v sit knees in...

02122013 WOD

Who the Daddy? Two Rounds of: Run 200 meters with a 20kg plate overhead 10 KB Swings 20kg 5 KB Snatches 20kg (each arm) 5 KB Overhead Squat 20kg 5 Weighted Push Ups 20kg 10 Butterfly Sit Ups BW Thompson Hero 10 rounds of: 15 ft Rope Climb, 1 ascent 40kg Back squat, 29 reps 120kg Farmer carry, 10 meters Begin the rope climbs seated on the floor. For...

01122013 WOD

Colin Hero Six rounds of: Carry 20KG sandbag 400 meters 50KG Push press, 12 reps 12 Box jumps, 24 inch box 40KG Sumo deadlift high-pull, 12 reps For Time

This Email is Very Unpleasant.

WARNING – This email is very unpleasant. Delete it NOW if you would like to stay positive 🙁 Open up your advent calendars guys and dolls it’s the 1st December. If you’re wealthy you’ll have a chocolate behind every door, if you’re poor you just have festive pictures; but that’s okay. If you’re a fucking adult hopefully you won’t have an advent calendar at all. It’s just for kids, so just do us all a favour and grow up this year, you great big foolish baby. Let us continue with the festive cheer… Strongman Sunday 1st December 10am £5 This session is going to be on the barbells. We’ll be going heavy and working out our 1RM on three lifts. Hard & heavy is the name of the game, but it’s not really a game. Strongwoman Monday 2nd December 10am £5 CrossTraining straight from the CrossFit WOD library. Men can come but must be disguised in at least a padded bra and wig. We’ll make it more interesting and stipulate that if they are discovered a severe festive beating will be dished out, with bells on. Ho, ho, ho. Hill Sprint Tuesday 3rd December 10am £FREE This session in XC in the cold and mud. Usually we train in a moody silence apart from when we’re laughing at the person who is crawling up the hill last as we’re all staring down at them from the top of the hill looking very strong and fit. New comers are welcome, the more newbies that come the merrier we are… when we’re at the top looking down on you. CrossTraining Wednesday...