Thursday 30/04/15

...Warm up
...active and passive hangs 2 mins
...kossack squats
x3
...Mobilise
...Shoulders
...hips and hip flexors
...Stabilise
...handstand holds
...Skill
...Push jerk - a weight you can work on form with
...3 reps EMOM 12 mins
...Skill
...Pistol progressions
...5 x 6
...Partner wod
...21-15-9
...dumbbell thrusters and pressups
...Stretch

Wednesday 29/04/15

Had visitors this morning - Richie and Casey from Beachbourne CrossFit came along for a workout. Was great fun having them here for a cheeky little partner wod.  

...Warm up
...5 walkouts
...10 air squats
...10 KB swings
...Mobilise
...Shoulders
...Lats
...Stabilise
...pressups holds
...Strength
...Deadlift 5 x 5
...(use 5x3 weight)
...Partner wod
...AMRAP 15 mins
...Complete 30 of each - both partners work at the same time, you may swap over whenever you like.  Complete 30 reps of each pair before moving on to second pair of exercises
...box jumps / ab mat situps
...KB swings / DB snatches
...burpees / lunges
...each round completed takes 20 reps off the 100 thrusters you need to complete between you to buy out!
...Stretch

Tuesday 28/04/15

...Warm up
...5 pressups
...10 air squats
...10 KB swings
...x3
...Mobilise
...front rack
...hips
...Stabilise
...squat bar holds
...Strength
...front squat 5 x 5
...(use 5x3 weight)
...Skill
...Burgener warm up
...5 rounds PVC pipe
...Partner wod
...3 rounds for time 40kg/30kg
...10 hang power snatch
...20 front rack lunges
...10 push jerk
...20 back squat
...Stretch

Monday 27/04/15

...Warm up
...5 pressups
...10 lunges
...5 banded T pulls
...Mobilise
...Shoulders
...Lats
...Stabilise
...handstand holds
...Strength
...Strict Press 5 x 5
...(use 5x3 weight)
...Skill
...Push Jerk 2 reps
...EMOM 10 mins
...Partner wod
...1000kg kb box stepups
...100 kb swings
...100 deadlifts (60kg/40kg)
...partner planks
...Stretch

Welcome

This is CrossFit Uckfield's first post.  The whiteboard will follow....=)