20111015

Old School...that hanger doesn't even exist anymore!! And I am the only one in this photo who is still at Mildenhall.

WOD

Skill Work

Push Jerk w/PVC

Strength

Front Squat

5x5x5

Push Jerks

5x5x5

METCON

Expect Prowler - with some added sweetness!!

Groups of 3

40m, go down pushing hi, come back pushing low. 70#/30#

Double Unders

1 on the prowler

1 double Unders

1 resting - in the up position!

Keep going until all in the group have done 6rds

Score is # of double unders!

CFMHQ @ 0900

A group will be at Unit 1 Gym, Bury St Edmunds, for a CrossFit class with Olly. (10am-12pm)

Directions and info...click here.

Post weights, comments, or a brief message about what really makes you happy!!

WOD - 20111014

REST DAY!!

CFM Dead Lift socks!

Enjoy Your Rest Day!

Some of us will be doing Team Mildenhall 5k @ 1530

Meet up at Hardstand Gym - Post if your gonna be there!

CFMHQ will be open at 0600

-Work on Mobility

-Make up a WOD

Post any comments on past WODs, 5k times...etc (yeah right, like your gonna post!)

WOD - 20111012

How do you think he got them up there...with a partner!!!

You + 1

2min each station, 10 sec rotation time...

Wall - Balls 20#/14#

Pull-Ups

KB Swings 24#/16#

Burpees - Body weight..sorry no scale!

Ring Dips

Situps

Tire Flips - Lady's...look up!

Ball Slams - 40#/30#

Score is combined max reps.

You can alternate or go at the same time.

Partners choosen by hat drawing.

No need to go in order

CFMHQ

0600 - start at 0625, names picked at 0615...late arrivals go solo!

1630 - Start at 1655, names picked at 1645.

Post times, scaling and any comments...in your language of choice!!

WOD - 20111011

MWOD

10 min of Mobility WODs

Then,

DEADLIFTS...oh yeah!

Body Weight Deadlifts - One Up every minute until failure.

Warm-up with at least 3 sets before you start..

CFMHQ 0600 and 1630

Post weight and comments...I double dog dare you!

WOD 20111011

As Many Rounds As Possible In 20 Minutes of:

45 Double-Unders

3 Hang Power Cleans 155/95

1 Push Jerk 155/95

Meet up at 0600 and 1630.

Post rounds to comments.

WOD - 20111010

REST DAY!!

Picture sourced from here.

Enjoy your:

-Rest Day

-Day off, and be happy its not a bank holiday in the UK!

-Sunny Day in England

Work on:

Mobility and Flexibility (Find a new MWOD)

Post your comments!

WOD 20111009

Welcome back TIMA!!! Tony and I picked this WOD for you big guy!!!

Overhead Squats

5-5-5

These are work sets and do not include three warm up sets MINIMUM!!

then...

TIRE PULLS and DRAGS!!!

3 forward and 3 backwards. Use half your body weight.

You can alternate each, and rest as much as needed in between pulls and drags...

Distance will be determined by weather!

CFMHQ: 1600

Post weight to comments

wod 20111008

Olly Goddard

Coach, Unit 1 Gym and Crossfit Fenrir

We will not meet at CFMHQ!

Roadtrip....well a short one, but it will be good!!

If you would like to join us, a group of us will be attending:

CrossFit at Unit 1 Gym, Bury St. Edmunds

Trainer: Olly Goddard

£9 for Mobility training, Oly Lifting Technique Session and a kick-ass WOD!

1000-1200

Unit 1 Gym

Kempson Way

Bury St Edmunds

Suffolk

IP32 7AR

http://unit1gym.com/index.html

Post time and any comments, or not!

WOD - 20111007

Reis!, Where you at!!

5 Rds

800m sprints (5 laps at Hardstand)

Rest 3 min

Try to stay within 5-10s of your previous run.

Meet at Hardstand Gym.

0600 - Get warmed up and ready for 1st run @ 0610

1630 - Meet at Hardstand unless otherwise posted.

Post times and comments...please, not all at once!

WOD - 20111006

REST DAY!!!

Chile jumping on 'Dubs'

CFMHQ 1630: We will be moving the remainder of the gym to the new room. Your help would be greatly appreciated it.

What is a Goat?

A goat is an exercise that you don’t like to do…mainly because you are not good at it. When these exercises are posted, you come up with clever excuses not to come!!! What are these exercises???

Choose 2 or 3 and post them....or email them to us...just be honest!

WOD 20111005

10 Min MOBWOD

Then...

1 Pullup on the min every min increasing by 1 Pullup every min

(1 pullup first min...2 second min....3 third min...etc.)

Continue until.... the last person does not get their pullups done in the minute.

Post completed minutes of pullups to comments.

Meet at 0600 and 1630.

WOD - 20111004

SuperK8 and Stacey G.

DEADLIFT

3 x 3 x 3 x 3 x 3

Metcon:

9min AMRAP

5 T2B

7 box jumps

9 KB/DB swings - 24#/16#

CFMHQ

0600: Doors open 0550, bars moving at 0610

1630: Doors open a little early

Morning class - If you don't get a chance to do the METCON, we can always jump on the prowler before you leave!!

Post comments! They will be used for training and quality purposes!

WOD 20111003

Tony and Mike lovin' this Mobility WOD.

Power Clean Technique Work w/Bar

For Time:

Double-unders- 50

Thrusters- 10

Double-unders- 40

Thrusters- 8

Double-unders- 30

Thrusters- 6

Double-unders- 20

Thrusters- 4

Double-unders- 10

Thrusters- 2

Weight for Thrusters 135/95

Post time to comments.

We are meeting at 0600 and 1430.

WOD - 20111002

REST DAY!!
Enjoy your Rest Day!

Work on Flexibility and Mobility - Find a new MWOD

Active Rest - Enjoy a sport

Post comments!