Categories
WOD

Power cleans & 11.5

Strength: Power cleans 3-3-2-2-1-1
or
Power clean workshop

Metcon: OPEN WOD 11.5

20 min AMRAP:
5 power cleans 65/45kg or russian swings 24/16kg
10 toes to bar or sit-ups
15 wall balls

Finisher: Max unbroken Wall Balls

Categories
WOD

Back squats with a century finisher

Strength:  Back squat 5-5-5-5-5
in between each set, strict pullups or negative pullups

Metcon:  5 rounds for time:

Run 1 lap
20 wall balls 9/6kg
20 box jumps 24/20″

Finisher: 100 push-ups in as few sets as possible.  Scale to box if necessary

Categories
WOD

Chipper & Tabata

Strength:  Shoulder press supersetted with Pendlay rows / Bent over rows
or
KB press supersetted with KB rows

Metcon:  CHIPPER

100 double unders / 200 singles
50 wall balls / air squats
40 box jumps
30 toes to bar / sit-ups
20 hspu / push-ups
10 muscle ups / 20 pull-ups or ring rows

Finisher:  Tabata core holds

Categories
WOD

Welcome to CrossFit Blackwater

As it’s my first blog I’m going to introduce myself. My name’s Scott, I’m co-owner/coach at CrossFit Blackwater.  I’m hugely passionate about CrossFit and have been competing all around Europe since 2008. 

Categories
WOD

ICON challenge WOD1

Strength:

Ring Dips – 5 x Max reps
superset with
Strict Pull Ups – 5 x Max reps

If you don’t have ring dips or strict pull ups sub with push ups/box push ups for ring dips or negative pull ups/ring rows.

Metcon:

ICON online challenge workout week 1:

Amrap in 17 minutes:

3 Wall Balls, 3 Deadlifts 70/40k, 3 Air Squat Bar hops
6 Wall Balls, 6 Deadlifts 70-40k, 6 Air Squat Bar hops
9 Wall Balls, 9 Deadlifts 70-40k, 9 Air Squat Bar hops
12 of each…….
15 of each and so on until time runs out.

Finisher:

Handstand practice

Categories
WOD

OPEN WOD 14.2

Snatch
or
Power clean & push press

Metcon:  OPEN WOD 14.2
Every 3 mins for as long as possible:

On first 3 mins:         2 rounds of 10 overhead squats 42.5 / 30 or goblet squats 20 / 16
10 chest to bar pull-ups or ring rows

On second 3 mins:   2 rounds of 12 overhead squats 42.5 / 30 or goblet squats 20 / 16
12 chest to bar pull-ups or ring rows

On third 3 mins:       2 rounds of 14 overhead squat 42.5 / 30 or goblet squats 20 / 16
14 chest to bar pull-ups or ring rows

etc…

Categories
WOD

Front squats & Handstands

Front squat 10-8-6-4-2  ascending weight

 

Metcon:  5min AMRAP

10 Power Clean 50 / 30 or Russian Kettlebell Swings 24 / 16
10 Box Jumps 24″ / 20″

rest 3 mins

10 Push Press or Push ups
10 Box Jumps

 

Finisher:  Handstand progressions

Categories
WOD

CrossFit Taster 10am Sat & Sundays.

We want you to become the most awesome version of you.

Check out our  FaceBook reviews.

You can try CrossFit for free by dropping in for a taster sessions on Saturday or Sundays at 10am (email us for an alternative time if that  doesn’t suit you).  You will get to try out some CrossFit movements and experience a short conditioning workout. There is plenty of time to discuss how CrossFit can help you reach your goals and to ask the coach any questions you may have.

What should you bring?

  • Comfortable clothes to workout in and your trainers
  • A bottle of water

See you there,

Team Blackwater

Categories
WOD

Deadlift & Bench Press

Strength:

Deadlift 10-10-10-10-10 Superset with
Bench Press 10-10-10-10-10

Metcon:

21-15-9
Deadlift 60 / 40
Bar hop burpees

Finisher:

Strict pull-ups or negatives.

Categories
WOD

Muscle ups, double unders and question time

Push press 5-5-5-3-3

or

Strict press 5-5-5-5-5