Saturday 31st August

By |2019-10-15T18:16:48+00:00August 30th, 2013|Uncategorized|

Another shot from Wednesdays team wod.

Snatch 8×2
Strict pull up 3xmax

Met Con:
3 rds
400m run
7 cleans 80/55kg
14 handstand push ups


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Friday 30th August

By |2019-10-15T18:16:48+00:00August 29th, 2013|Uncategorized|

Prowler pushes form a while back.

Bench press 5×5

Met Con:
Alternating tabata for 16 intervals
Double KB thrusters 2×24/16kg
KB swings 24/16kg

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Thursday 29th August

By |2019-10-15T18:16:48+00:00August 29th, 2013|Uncategorized|

Last nights team wod.

Squat 5,5,3,3,1,1
Ring row 5xmax

Met Con:
‘Annie got strong’
50 double unders
50 sit ups
5 deadlifts 160/110kg
40 double unders
40 sit ups
4 deadlifts 160/110kg
30 double unders
30 sit ups
3 deadlifts 160/110kg
20 double unders
20 sit ups
2 deadlifts 160/110kg
10 double unders
10 sit ups
1 deadlift 160/110kg



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Wednesday 28th August

By |2019-10-15T18:16:47+00:00August 27th, 2013|Uncategorized|

James during yesterdays strength work.

Team Wod:

For those missing CFT & George Briley feature on BBC South East here is the web address:



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Tuesday 27th August

By |2019-10-15T18:16:47+00:00August 26th, 2013|Uncategorized|

Ben front squatting.

Hang power snatch 8×2

Met Con:
5 clean & jerks @ 75% of 1rm
10 toes to bar
5 clean & jerks @ 80% of 1rm
10 toes to bar
5 clean & jerks @ 85% of 1rm
10 toes to bar
*any style clean & jerk may be used

Partner med ball sit ups


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Monday 26th August

By |2019-10-15T18:16:47+00:00August 24th, 2013|Uncategorized|

Saturdays burpee pull ups.

Only 16:15, 17:15 & 18:15 classes today.
(18:15 added due to popular demand)

Met Con:
1 mile run
75 chest to bar pull ups
100 floor press 70/45kg
150 goblet squats 32/24kg (KB)
1 mile run
*the exercises other than the run can be split as desired

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Sunday 25th August

By |2019-10-15T18:16:46+00:00August 24th, 2013|Uncategorized|

Monika hitting handstand push ups.

Gym Closed:

Bank Holiday training:
There will only be the 16:15 & 17:15 classes tomorrow. If there is demand we can add a 18:15 class, if the 16:15 & 17:15 are both full and others want to train. Please email if you do.


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Saturday 24th August

By |2019-10-15T18:13:42+00:00August 23rd, 2013|Uncategorized|

Handstand push up practice.

Strength Met Con:
For 20 mins complete
2 deadlifts on even mins
5 burpee pull ups on odd

Met Con:
In 3 mins complete
350/500m row (women/men)
Max push ups in the time remaining

50 strict straight leg sit ups

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Friday 23rd August

By |2019-10-15T18:16:46+00:00August 22nd, 2013|Uncategorized|

Nathan during Wednesday’s 1RM snatch test.

Squat 5×5

Met Con:
Muscle up
Snatch 60/42.5kg

Plank sequence


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