Thursday 1 July

5 rounds,

Run The Green

30x Sit Ups

30x Box Jumps (add 20kg plates, 3 high, under the tyre)

Wednesday 30 June

CrossFit Total

1 x Squat
1 x Shoulder Press
1 x Deadlift

5 attempts max on each exercise.
Add weights for total score

T-Shirt Slogan

Dear All,

We are looking at getting some t-shirts for the members to purchase. We are currently deciding on the slogan and require a vote to decide. The options are:

A) I 'll do CrossFit till I die, or die doing CrossFit!!!

B) This S**t sucks, What time tomorrow?

C) Nothing better first thing in the morning then a DEAD, CLEAN, SNATCH.

Voting is open for 24 Hours.

Tuesday 28 June

Daroneus

3 rds:

15 x Front Squat 40kg

5 x Push press 60kg

15 x Strict Pull Ups

5 x Front Squat 60kg

15 x Push Press 40kg

15 x Strict Pull Ups

Monday 28 June

5 rounds,

50-40-30-20-10x reps

Pull-ups
Ring dips

Sunday 27 June

5km Run

Meet at the Royal Oak Pub, Charlton @ 1200 hrs.

Gym will be open from 1000-1130 only.

Saturday 26th June

10 rounds

12x Burpees
12x Pull-ups

Friday 25 June

Nate

AMRAP in 20mins

2 x muscle ups

4 x Handstand Pushups

8 x KB Swings (32kg/16kg)

Thursday 24 June

Overhead Squat 1-1-1-1-1-1-1 reps

Wednesday 23 June

Tabata Something Else

32 Intervals of 20 secs work 10 secs rest 8 x Pull Ups 8 x Press Ups 8 x Situps 8 x Squats

P.S 5 km run confirmed for 1200hrs on Sunday 27th June as the WOD. Meet at the Royal Oak, Charlton. Beverages afterwards in the pub.

Opening 1000-1130 Sunday 27th June

P.P.S Our resident Osteopath is running a free clinic Thursday and Friday evening from 4pm. Anyone interested in a 30 min consultation pop along

Tuesday 22 June

Elizabeth

21-15-9 60kg Squat Clean Ring Dips

P.S Planning a 5 km run on Sunday as the WOD. Need Names to plan the event.

P.P.S Our resident Osteopath is running a free clinic Thursday and Friday evening from 4. Anyone interested in a 30 min consultation pop along

Monday 21 June

300

25 x Pull Ups

50 x Deadlift (60/40 kg)

50 x Press Ups

50 x Box Jumps

50 x Floor Wipers (60/40 kg) - (25/side)

50 x Clean and Press (16kg)

25 x Pull Ups

Sunday 20 June

5 rounds

15x Pull-ups
15x Squats
15x Box jumps
15x Double unders
15x Push-ups

Saturday 19 June

Mini Kong

3 rounds for time:


1 x 200kg Deadlift (Or your 1 rep max+5kg)
2 x Muscle Ups
3 x 110kg Cleans (or your 1 rep max weight)
4 x Handstand Push Ups

Friday 18 June

Deadlift 5-5-5-5-5 reps

Thursday 17 June

Nasty Girls

3 rounds for time:

50 x Squats

7 x Muscle Ups

10 x Hang Power Cleans @60Kg

Wednesday 16 June

21 - 15 - 9

Handstand Push Ups

Double Unders

Sit Ups

Tuesday 15 June

7 rounds

Sprint 100m

3 x Deadlift (120kg/70kg)

6 x Pull Ups

9 x Squats

Monday 14 June

G.I Jane

100 Burpees
100 Pull Ups

Sunday 13 June

10 rounds

Back squats (155#/85#) 10-9-8-7-6-5-4-3-2-1x reps
Pull-ups 1-2-3-4-5-6-7-8-9-10x reps

Saturday 12 June

Time trial

Row 1000m

Friday 11 June

Run the Green

21-15-9

Floor Press (75/40kg)

Floor Wipers

Run the Green

Thursday 10 June

3-3-3-3-3

Push Jerk

Wednesday 9 June

Filthy Fifty

50 x Box Jumps

50 x Jumping Pull Ups

50 x Kettle Bell Swings

50 x Lunges (25/leg with 20kg)

50 x K2E's

50 x Push Press (20kg)

50 x Back Extensions

50 x Wall Ball Squats

50 x Burpees

50 x Double Unders

Tuesday 8 June

21-15-9

60kg/40kg Overhead Squats

Pull Ups

Monday 7 June

3 rounds for time

In Pairs:

10m Tyre Flip / Bunny hop alternating Partners

10m Overhead carry (100kg / 50kg)

Sunday 6 June

Randy

75 pound Power snatch, 75 reps for time.

Saturday 5 June

CLOSED!!!!

Alternative Fitness Would like to wish Adam Wiles the best of luck while competing in the CrossFit Reading Strongman Competition!!

Friday 4 June

The OTT

AMRAP in 20 mins

Row 500m

15 x Pull Ups

15 x Push Ups

15 x Overhead Squats (20kg/10kg)

15 x Tyre jumps

Happy Birthday Steve!

Thursday 3 June

3 rounds, 21-15-9x reps

Row (calories)
Deadlift (100kg/60kg)
Turkish get-ups (24kg/16kg KB)

Tuesday 1 june

3-3-3-3-3 Back Squat

Use Maximal load for each set.