October 28, 2019
Monday 28th OctoberRum tasting Sat 16th Nov 18:30-20:30- £25* (cash only)followed by End of Open Party 20:30-22:30pm BYOB & cakeMetcon (7 Rounds for reps)EMOM 21 1 - 12/9 Cal Bike 2 - 12x Burpees 3 - 20x RKBS 32/24kg
October 2019
October 24, 2019
Thursday 24th OctoberHalloween Wod Saturday 26th Oct 4-6pm - BYOB & cake. Prize for best dressed!Metcon (Time)In Pairs 5 Rounds Each for time: 5x Strict Pullups/Inverse Ring Rows 10x Wallballs 20/14lb 30x Double Unders
October 23, 2019
Wednesday 23rd OctoberHalloween Wod Saturday 26th Oct 4-6pm - BYOB & cake. Prize for best dressed!Farmer's Carry (Max Weight 20m unbroken)Metcon (AMRAP - Reps)3 Rounds in teams of 3 Athlete 1: 4x single arm farmers carry with KB (2 lengths there and back) 32/24kg Athlete 2: max reps straight arm lat pull downs blue/red band Athlete 3: max reps crunches black band swap every time person finishes the carries
October 22, 2019
Tuesday 22nd OctoberHalloween Wod Saturday 26th Oct 4-6pm - BYOB & cake. Prize for best dressed!Metcon (Time)"25 Minute Timer 1600m run 40x Thruster 20/15kg 1200m run 30x Push Press 20/15kg 800m run 20x Front Squat 20/15kg 400m run 10x Overhead Squat 20/15kg Burpees to timer end Score is time minus burpees completed OR time plus reps not completed (400m run = 40s, 1 barbell rep = 1 sec)
October 21, 2019
Monday 21st OctoberHalloween Wod Saturday 26th Oct 4-6pm - BYOB & cake. Prize for best dressed!Metcon (AMRAP - Rounds and Reps)AMRAP 15 Bike 15/12cal 8x Sandbag Cleans 75/50kg 5x Burpees
October 19, 2019
Team WodHalloween Wod Saturday 26th Oct 4-6pm - BYOB & cake. Prize for best dressed!Metcon (Calories)Teams Of 3 5 Min : Max Kcal Bike 3 Min Rest Metcon (Time)24 Rounds ,For Time: Conga Style (8 Rounds Each ) 15 Wallballs @20/14lb 5 Burpee Db Step Overs @2x22.5/15kg 25 Min Time Cap
October 17, 2019
Thursday 17th OctoberMetcon (Time)AMRAP 8 7x Hang Power Snatch 35/25kg 7x OTBB Play Time: Handstand/HSPU/Handstand walking Technique
October 16, 2019
Wednesday 16th OctoberBench Press (5RM)Metcon (AMRAP - Rounds and Reps)AMRAP 8 5x Hanging Straight Arm Lat/Scap Pulls 10x DB Rollback 15/10kg Bicep Curls (4 rounds - '7s' - 1 min rest between rounds)
October 15, 2019
Tuesday 15th OctoberMetcon24 alt EMOM 5x Bar MU or 10x Pullups or 6x Strict Pullups 15/12cal Bike 15x Wallballs 30/20lb Rest 1 min comment your scale/rx movements
October 14, 2019
Monday 14th OctoberFor 20.1 scoring. Input time finished OR if not completed 15:00 for time and in comments reps completed.Annie (Time)50-40-30-20-10 Double-unders Sit-upsHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups