Wednesday 29th August

By | 2013-05-02T11:55:40+00:00 August 28th, 2012|Uncategorized|

Theo finally happy after removing his vibrams

Strength:
Front Squat 10×2 60 sec rest

Met Con:
3 rds
5 Deadlifts 140kg/90kg
5 Elevated handstand push ups
Into
3 rds
20 KB swings 32kg/24kg
30 Double unders

CrossFit Rugby

Strength:
5 x 5 Squat @ 75% of 1RM ( Superset with 4 x Depth Jumps)
4 Sets of 2 Hang Power Clean into Power Jerk (Superset with 4 x Dynamic Pushups)
Met Con: 4 Rds for time
8 Overhead Squats 50/30kg
8 Toes to Bar
20 metre Prowler Push 80/50kg
4 x 10m Shuttle with down and up at each turn
60 second rest between rds

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Tuesday 28th August

By | 2013-05-02T11:55:40+00:00 August 27th, 2012|Uncategorized|

CrossFit Tonbridge 3 Peaks Challenge group at the top of Scafell Pike

Strength:
Bulgarian ring dip 5×5
Round the world 3×10
Strict chin up 3xmax

Met Con:
5 Rounds
Max reps floor press BW
Max reps pull up
Max L-sit hold
Rest 60 secs

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Saturday 25th August

By | 2013-05-02T11:56:08+00:00 August 24th, 2012|Uncategorized|

Elliot doing handstand push ups.

Strength:
Overhead squat 3,3,3,3,3

Met Con:
50 Chest to bar pull ups
50 Ring push ups
50 V-sits
50 Single legged squats

 

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Thursday 23rd August

By | 2013-05-02T11:56:08+00:00 August 23rd, 2012|Uncategorized|

Matt learning to fly.


Due to the new floor being fitted tonight’s class will most likely be held on the playground. If the floor is finished in time for this evenings classes then we will be in our usual place.

Strength/Power:
KB Jerk 5x max
Single leg deadlift 3×8 (on each leg)
Broad jump 5 Jumps

Met Con:
5 rds
Suicide sprint
60 sec rest

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Wednesday 22nd August

By | 2013-05-02T11:56:08+00:00 August 21st, 2012|Uncategorized|

Ben and Adam during Monday’s WOD.

Strength:
Power snatch + L-Sit hold 5×4+hold
Met Con:
21/15/9
Back Squat 80kg/60kg
Strict pull up
Ring dip

CrossFit Rugby:
Strength:
Power Clean
1 x 2 @ 60% of 1 RM
1 x 2 @ 70%
3 x 3 @ 85% 0f 1 RM
Superset 3 x 3 with 1 x 10 m Sprint
Squat as above but Superset with jump complex x 3
Met Con: ‘War Pig’ – Not for time but max power
9-6-3
Deadlift 140/100kg
Strict Pullup
5 Sec Band Sprint
Rd1 – Perform 1 x 5 sec sprint/Rd2 – Perform 2 x 5 sec sprint/Rd3 – Perform 3 x 5 sec sprint
Finisher: 50 Diamond situps for time

 

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Tuesday 21st August

By | 2013-05-02T11:56:08+00:00 August 21st, 2012|Uncategorized|

Get yourself signed in for Weds CrossFit Rugby sessions

Strength:
Muscle up 3x max reps

Met Con:
‘Four Nations qualifier’
8 mins to complete
30 Ground to overhead 62.5kg/45kg
into….
as many rounds as possible in the time remaining of:
‘Cindy’
5 Pull ups
10 Push ups
15 Squats

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Monday 20th August

By | 2013-05-02T11:56:08+00:00 August 19th, 2012|Uncategorized|

Partner ab work.

Strength/Power:
For 14 mins perform
3 Box jumps on even mins
5 Strict handstand push ups on odd mins

Met Con:
Partner wod
400m Fireman carry (no.1)
400m Fireman carry (no.2)
50 Push ups while partner holds a ski sit (no.1)
50 Push ups while partner holds a ski sit (no.2)
25 Toes to bar while partner holds a plank (no.1)
25 Toes to bar while partner holds a plank (no.2)
2 Shuttles wheel barrow (no.1)
2 Shuttles wheel barrow (no.2)
12 Bar muscle ups (split anyway, partner can assist)

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