Saturday 30th April
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.
Friday 29th April
Gym Closed
Huge apologies if you have tried logging into our website over the last few days. Unfortunately crossfitbath.com was hacked and we lost access to our own website.
Fortunately, we have a very clever member by the name of Liam Phillimore who has managed to work his magic and get it back up and running.
If you still have problems viewing the website, please delete your internet cache and cookies, this will resolve the issue.
On a brighter note , I hope you all enjoyed the royal wedding.
Thursday 28th April
a) "Games WOD 11.6"
As many reps as possible in 7 minutes of:
3 Thrusters (45/30)
3 Chest to Bar Pull Ups
6 Thrusters
6 Chest to Bar Pull Ups
9 Thrusters
9 Chest to Bar Pull Ups
(Continue this sequence for 7 minutes and get as far as you can)
b) Complete the same format and time frame as workout a) with KB Snatches (24/16) and Games Standard Push Ups
Wednesday 27th April
Strength - Push Press 5x3
Met-con :
"Helen"
Three Rounds for time of:
Run 400m
21 KB Swings (24/16)
12 Pull Ups
(There is an option to do "Handstand Helen" where Handstand Push Ups replace Pull Ups. Do this if your HSPU need work)
Tuesday 26th April
Skill - Muscle Up Tekkers
WOD - "Nasty Girls"
Three rounds for time of:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (60/40)
Working Handstand Push Up negatives with Jeff Tucker [wmv] [mov]
Monday 25th April
Bank Holiday Team WOD
In Pairs :
Buy In - 400m Firemans carry
then:
5 x 3 min amrap (rolling clock)
Paired Wall Ball
Box Jumps (24")
Power Cleans 40/30
Row (cal)
OH Walking Lunges 20/10
Big well done once again guys, with one workout to go in the CrossFit Open our team is 6th in Europe and again the top ranked team in the UK!! You all should be super proud of yourselves!!
Please see opening times for the next 2 bank holiday, above!
Sunday 24th April
Rest Day
Sunday Reading:
KStarr on the 2010 Games hand-release push-ups
Can a complete novice become a golf pro with
10,000 hours of practice?
Saturday 23rd April
a) 3 x Max Strict Pull Ups
b) Five Rounds for time of:
40 Double Unders
30 Box Jumps (24")
20 Kettlebell Swings (24/16)
"Chains, Pull-ups and Pat Sherwood" with Dave Castro - video [wmv] [mov]
Friday 22nd April
Three Rounds for time of:
Run 400m
21 Thrusters (45/30)
12 Pull Ups
"Extras from Update on the Open", CrossFit Journal preview video [wmv] [mov]
The Mic’d Instructor: The power clean (video)
Thursday 21st April
Games WOD 11.5 Announced
As many rounds as possible in 20 minutes of:
5 Power Cleans (65/45)
10 Toes to Bar
15 Wall Ball (9/6)
Confessions of a former cardio queen
Coach Mike Burgener with Spencer Hendal [wmv] [mov]
Wednesday 20th April
Amrap in 20 mins of :
15 Hang Power Snatch 40/30
12 Ring Dips
21 Sit Ups
Games WOD 11.5 Announced
As many rounds as possible in 20 minutes of:
5 Power Cleans (65/45)
10 Toes to Bar
15 Wall Ball (9/6)
CrossFit Games Open Workout 11.5 Announced!
The difference between grass fed beef or grain fed beef
If anyone has or knows someone who has a 9kg med ball, it would be hugely appreciated if we could borrow it until Saturday, in order to do the new games workout! Thanks in advance :)
Tuesday 19th April
Strength - Back Squat 2-2-2-2-2-2-2-2
Rest 60 seconds between sets.
Met-con - 30-20-10 reps of:
Kettlebell Swing (32/24)
Toes to Bar
"The Most Important Rep" by CrossFit Fire (IL).
"Meet the Trainers", CrossFit Journal preview video [wmv] [mov]
Monday 18th April
Strength - Press 5x3
Met-con :
"Cindy"
Amrap in 20 mins of:
5 Pull Ups
10 Press Ups
15 Squats
or
"Mikko Cindy"
Amrap in 20 mins of:
5 Pull Ups
10 Press Ups
15 Squats
Every 3 rounds complete 10 Dumbell Push Press 20/12
Becca Voigt by Reebok - video [wmv] [mov] [HD mov - Download Only]
Still drinking Coke? Body's reaction in the first hour!
Sunday 17th April
Saturday 16th April
a) Games Wod 11.4
or
b) For time:
30 Overhead Squats (42.5/30)
30 Toes to Bar
30 Power Snatches (42.5/30)
30 Chest Bar Pull Ups
30 Sumo Deadlift High Pulls (42.5/30)
30 Wall Ball (10/6)
30 Swings (24/16)
"Dynamic-Effort Day at Westside Barbell Part 4" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]
Good luck to Zane Leggat who is competing in an Olympic Lifitng competition today over at Empire Gym in Bristol
Friday 15th April
Five Rounds for time of:
21 Thrusters (35/20)
21 Double Unders
"The Winter Break Road Trip: Parts 1-4" with Austin Malleolo and James Hobart by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
Thursday 14th April
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead Squats (55/40)
10 Muscle-ups
Wednesday 13th April
Strength - Deadlift 5x3
Met-con -
AMRAp in 12 mins of:
Run 200
7 Deadlifts (75/50)
15 Box Jumps (20")
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead Squats (55/40)
10 Muscle-ups
Games WOD 11.4 Workout demo [wmv] [mov]
Tuesday 12th April
a) 3 x Max Handstand Push Ups
b) AMRAP in 20 mins of:
3 Front Squats
6 Clapping Push Ups
9 Toes to Bar
What have you done today to achieve your goals?
Monday 11th April
Strength - Push Jerk 5x3
Met-con :
AMRAP in 7 mins of:
5 Push Press (50/30)
10 Pull Ups
Rest 5 mins
AMRAP 7 mins:
7 DB Split Cleans (20/12)
14 Double Unders
A critique of the ISSN position stand on meal frequency
Work, Hard, Hard Work and Oxygen with Graham Holmberg [wmv] [mov]
Sunday 10th April
Saturday 9th April
"Jackie"
Row 1000m
50 Thrusters (20kg)
30 Pull Ups
or
Five Rounds of:
15 Burpees
15 Wall Ball (10/6)
"Take Your Workout to the Next Level"
Friday 8th April
Four Rounds for time of:
Run 400m
30 Swings (24/16)
30 Sit Ups
This is a fantastic article - Eat like a predator, not like prey
Khalipas history with the heavy squat clean
Thursday 7th April
GAMES WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75/50)
Jerk (75/50)
OR
"Grace"
30 reps for time of:
Clean and Jerk (60/40)
More isn’t better. Better is better.
Camille LeBlanc-Bazinet by Reebok - video [wmv] [mov] [HD mov - Download Only]
Wednesdayy 6th April
Five Rounds for time of:
Run 400m
15 Sumo Deadlift High Pull (42.5/30)
GAMES WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (75/50)
Jerk (75/50)
Workout demo with Pat Sherwood and Heather Bergeron [wmv] [mov]
Tuesday 5th April
"Barbara"
Five Rounds, each for time of:
20 Pull Ups
30 Press Ups
40 Sit Ups
50 Squats
Rest exactly 3 minutes between rounds.
Avoid inflammation to have a happy brain
Monday 4th April
a) 30 Muscle Ups for time
b) Amrap 15 mins of:
Run 200m
5 Back Squats
Weight is optional, heavy and slow or light and fast? You decide!
"The Double-Under De-Mystified"
.
Mikko Salo workout demo [wmv] [mov]
HUGE WELL DONE TO ALL WHO ARE COMPETING IN THE OPEN. CURRENTLY THE CROSSFIT BATH TEAM ARE SAT 4TH IN EUROPE, AND THE TEAM DOESNT AS YET INCLUDE ADAM OR BEX DUE TO A FAULT WITH THE SITE. KEEP UP THE GOOD WORK GUYS!
Sunday 3rd April
Saturday 2nd April
CrossFit Bath v Dragon CrossFit Throwdown
Wod 1 - Games Wod 11.2
Wod 2 - In Pairs complete the following:
50 Knees to Elbows
75 Pull Ups
100 Wall Ball
150 Swings (24/16)
200 Walking Lunges
Working weaknesses with Mikko Salo and Heather Bergeron [wmv] [mov]
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