18022015 WOD

10-20 minute Row @ Easy Pace Then: 2×5 Wall Squat 2×10 Squat 2×5 Jump Squat 2x20m Lunge 2x20m One Arm OH Lunge @ 10KG DB Then: 5000m Row For Time Then: Cool Down on...

09022015 WOD

2×5 Wall Squat 2×10 Squat 2×5 Goblet Squat Then: Work up to Heavy Deadlift Then: 4×4 Deadlift @ 80% 1RM Rest 3-4 minutes between sets Then: KB Step Up @ 2 x 36# KB In Rack + Knees-To-Elbows 30-20-10 reps of each Then: “AirFit To Hell and Back”: 50-40-30-20-10-10-20-30-40-50 calorie...

FREE CrossFit Beginners Programme

Greetings new CrossFit people We’ve had quite a bit of interest in the FREE CrossFit Start programme we are now running. You can sign up for the whole programme which lasts for four weeks. After the four weeks you’ll be able to join the normal session schedule. You get four FREE CrossFit Start sessions, FREE gym access for one month and a FREE Olympic Weightlifting session. Can you please sign up online or let me know via email if you would like to come. Sessions run 6:30am and 6pm every Monday and last for one hour. To book online please pay the £1 admin fee and you’re ready to roll….. jump, lift, pull etc, etc. Regards Paul Elliott-Smith The White Noise Gym The first real gym in...

05022015 WOD

400m run 200m run backwards 400m run 200m run backwards Every minute on the minute for 12 minutes 2x wall walk 4x Burpees 8x KB swings 24kg 7 rounds 3x Forward rolls 5x Wall climbs 7x Toes to bar 9x Box jumps (30...