Tuesday 20 November 2018 - CFF Class

  • Toes-to-bar / DB Snatches
    12-min Ladder, 2-4-6-8-10-12…:
    Toes to bar
    DB Snatches
  • Sit-ups / DB Squats
    Complete for time:
    40-30-20-10:
    Ab-mat Sit-ups
    Overhead DB Squats
    (15-min CAP)

Tuesday 20 November 2018 - CFF Dessert

  • DB Bench Press
    7-min EMOM:
    7 DB Bench Presses

Monday 19 November 2018 - CFF Class

  • Deadlifts and Push-ups
    - At 00:00, 21-15-9:
    Deadlifts (M: 60-140 / F: 35-95)
    Push-ups on bar
    - At 10:00, 15-12-9:
    Deadlifts (M: 60-140 / F: 35-95)
    Burpees over bar
    - At 20:00, 12-9-6:
    Deadlifts (M: 60-140 / F: 35-95)
    Muscle-ups / Dips
    Increase by 5-20kg each round

Monday 19 November 2018 - CFF Dessert

  • Run
    2-4km Run, ask your coach for the route

Saturday 17 November 2018 - CFF Class

  • Partner Chipper
    Complete for time 1-2 partners:
    600 Double-unders
    90 Burpees Box Jump Overs (M:24" / F:20")
    120 Double DB Hang Squat Clean Thrusters (M:15-20's / F:7,5-12,5's)
    150 Weighted Sit-ups
    180 Air Squats with a MedBall

Friday 16 November 2018 - CFF Class

  • Wallballs and Push-ups
    3 Rounds for time:
    30 Wallballs
    30 Games Push-ups
    15-min CAP
  • Front Squats
    5 Rounds:
    New round every 2-min
    5 Pause front squats

Thursday 15 November 2018 - CFF Class

  • #CardioThursday
    Complete for time:
    1000m Row
    100-200 Double-unders
    - then -
    10 Rounds for time:
    8 DB Snatches (M: 20-25 / F: 12,5-17,5)
    4 Pistols Squats
    2 Muscle-ups / 2 Dips / 2 Pull-ups

Thursday 15 November 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 14 November 2018 - CFF Class

  • Snatch Complex
    Build-up to a heavy complex:
    1 Squat Snatch
    2 BTN Power Jerks
    3 Overhead Squats
    15-min
  • OHS and Box jumps
    21-15-9:
    Overhead Squats
    Box Jumps
    M: 35kg/24” / RX+ 50kg/30”
    F: 20kg/20” / RX+ 35kg/24”
    10-min CAP

Wednesday 14 November 2018 - CFF Dessert

  • Run
    3km Run
    Ask your coach for the route
    Don't run alone

Tuesday 13 November 2018 - CFF Class

  • Shoulder partner workout
    4 Rounds with a partner:
    8 Bench-press (M: 40-70 / F: 20-40)
    10 DB Push-presses (M: 15-25 / F: 7.5-15)
    12 Push-ups
    14 KB Swings (M: 24-32 / F: 10-20)
    The goal is to go UNBROKEN
  • Sit-ups
    100 Ball Sit-ups with a partner for time
    7-min (CAP)

Tuesday 13 November 2018 - CFF Dessert

  • Mobility ad Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 12 November 2018 - CFF Class

  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • Isabel
    For Time -

    30 Snatches

    Rx: 60kg/40kg
  • Bar Complex
    10-min EMOM:
    3 Pull-ups / 2 CTB Pull-ups / 1 Muscle-up
    - or -
    3 Toes-to-bar / 2 Pull-ups / 1 CTB Pull-up
    - or -
    3 Kip swings / 2 Toes-to-bar / 1 Pull-up

Monday 12 November 2018 - CFF Dessert

  • Rope Climbs
    Complete 5-10 Rope Climbs for quality

Friday 9 November 2018 - CFF Class

  • Rolling AMRAP's
    5-min AMRAP:
    5 Burpees Over bar
    3 Power Snatches (50/35)
    - rest 3-min -
    5-min AMRAP:
    5 Burpees Over bar
    4 Power Cleans (50/35)
    - rest 3-min -
    5-min AMRAP:
    5 Burpees Over bar
    5 Deadlifts (50/35)

Thursday 8 November 2018 - CFF Class

  • FiCT Qualifier 2
    7-min AMRAP:
    5 Toes-to-bar
    4 Chest-to-bar Pull-ups
    3 Hang Squat Cleans (70/48)
    2 Front Squats (70/48)
    1 Shoulder to Overhead (70/48)

Wednesday 7 November 2018 - CFF Class

  • FiCT Qualifier 1
    15-min AMRAP:
    50 Cal Row
    10 Burpees over rower
    40 Wallballs
    10 Burpees over rower
    30 Deadlifts (61/43)
    10 Burpees over rower
    20 Handstand Push-ups
    10 Burpees over rower
    10 Thrusters (61/43)
    10 Burpees over rower

Tuesday 6 November 2018 - CFF Class

  • FiCT Qualifier 3
    Total time for the workout is 14-min
    Part 1:
    2 Rounds for time:
    21 Alternating DB Snatches (22,5/15)
    150 Double-unders
    9 Ring Muscle-ups
    (12-min cap)
    Part 2: 1 RM Snatch, in the remaining time or at 12:00

Monday 5 November 2018 - CFF Class

  • FiCT Qualifier 1:
    15-min AMRAP:
    50 Cal Row
    10 Burpees over rower
    40 Wallballs
    10 Burpees over rower
    30 Deadlifts (61/43)
    10 Burpees over rower
    20 Handstand Push-ups
    10 Burpees over rower
    10 Thrusters (61/43)
    10 Burpees over rower

Saturday 3 November 2018 - CFF Class

  • Saturday Chipper
    10-min AMRAP:
    20 Box Jumps
    20 DB Snatches
    20 Pistol Squats
    20 Pull-ups
    - rest 5-min -
    10-min AMRAP, carry on where you left off
    Score is the total reps for the 20-min of work

Friday 2 November 2018 - CFF Class

  • Power Cleans / Push-ups
    10-9-8-7-6-5-4-3-2-1:
    Power Cleans (50/35) UNBROKEN
    10 Push-ups between rounds
    (16-min cap)
  • Burpees
    Burpees (over bar) with a partner:
    5 Sets of 10
    You go, I go
    Work on efficiency

Thursday 1 November 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Thursday 1 November 2018 - CFF Class

  • #CardioThrusday
    50 Box Jump Overs (24/20)
    1000m Row
    2000m Assault Bike
    300 Double-unders
    When you are done accumulate 2-4-min plank in the remaining time

Wednesday 31 October 2018 - CFF Class

  • Squat Wednesday
    Overhead Squats:
    1-1-1-1-1
    Front Squats:
    1-1-1-1-1
    Back Squats:
    1-1-1-1-1
    Score is the total of your heaviest squat from each movement

Wednesday 31 October 2018 - CFF Dessert

  • Accessory Work
    3 Rounds (for quality):
    20 Good mornings (bar)
    20 KB SLD @ 24/16

Tuesday 30 October 2018 - CFF Class

  • Pull and Core
    Complete for time:
    15 Muscle-ups / Ring Dips
    30 Toes-to-bar
    45 Pull-ups
    60 Ab-mat Sit-ups
  • "Durante Core"
    3 Rounds with a partner
    They go, I go
    10 Hollow rocks
    10 V-ups
    10 Tuck-ups
    10 Kip Swings

Tuesday 30 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 29 October 2018 - CFF Class

  • Press and Pistols
    Complete for time:
    30 Bench Presses (50/35)
    30 Pistol Squats
    60 DB Snatches
    30 Pistol Squats
    30 Push-ups
    15-min cap
  • DB Bench Presses
    8-min EMOM:
    8 DB Bench Press

Monday 29 October 2018 - CFF Dessert

  • Accessory / Skill work
    10-min AMRAP (for quality):
    5 Prone cobras
    5 Double/triple -unders

Saturday 27 October 2018 - CFF Class

  • Snatches and Double-unders
    At 00:00:
    Build to a heavy single power snatch
    At 10:00:
    Complete for time:
    10-9-8-7-6-5-4-3-2-1:
    X10 Double-unders
    Power Snatches (40/25) (UNBROKEN)
    (20-min CAP)

Friday 26 October 2018 - CFF Class

  • Sit-ups / KB Swings / Push-ups
    2 Rounds for time:
    80 Ab-mat Sit-ups
    60 KB Swings
    40 Hand Release Push-ups
  • “Durante core”
    3 Rounds with a partner:
    10 Hollow rocks
    10 V-ups
    10 Tuck-ups
    10 Kip Swings

Thursday 25 October 2018 - CFF Class

  • Fight Gone Bad
    3 Rounds: 1min AMRAP

    - Wall Balls: 9kg/6kg (Reps)
    - Sumo Deadlift High-pull: 34kg/24kg (Reps)
    - Box Jumps: 50cm/40cm (Reps)
    - Push Press: 34kg/24kg (Reps)
    - Row: calories (Cal)

Thursday 25 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 24 October 2018 - CFF Class

  • Squat Snatch EMOM
    21-min EMOM:
    Minute 1: 1 Squat Snatch
    Minute 2: 2 Squat Snatches
    Minute 3: 3 Squat Snatches
    All snatch are touch and go
  • Snatch Accessory Work
    Snatch Pulls:
    3 Sets of 3 Reps @ 1RM Snatch weight

Wednesday 24 October 2018 - CFF Dessert

  • Accessory work
    Complete 6 rounds for quality:
    6 Prone Cobras
    5 Strict Toes-to-bar

Tuesday 23 October 2018 - CFF Class

  • Rolling AMRAP's
    - At 00:00:
    6-min AMRAP:
    6 Pull-ups
    6 DB Snatches
    - At 10:00:
    6-min AMRAP:
    6 Toes-to-bar
    6 DB Hang Clean and Jerks
    - At 20:00:
    6-min AMRAP:
    6 DB Front Rack Lunges
    6 Push-ups

Tuesday 23 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 22 October 2018 - CFF Class

  • Hero Workout "Ship"
    9 Rounds for time:
    8 Burpee Box Jumps (30”/24”)
    7 Squat Cleans (70/45)
    (25-min CAP)

Monday 22 October 2018 - CFF Dessert

  • L-sit / Rope Climbs
    5 Rounds for quality:
    30 Sec L-sit
    2 Rope Climbs

Saturday 20 October 2018 - CFF Class

  • Double-unders / KB Swings / Pull-ups
    5 Rounds for time:
    50 Double-unders
    20 KB Swings
    10 CTB Pull-ups
    (17-min cap)
  • Burpee Box Jumps / Air Squats
    Complete for time:
    30 Burpee Box Jumps Overs
    50 Air Squats (on your box)
    (10-min cap)

Friday 19 October 2018 - CFF Class

  • HSPU and TTB
    Complete for time:
    21-15-9:
    Handstand Push-ups
    Toes-to-bar
    (12-min cap)
  • Shoulder and Core Strength
    14-min EMOM:
    Odd: 3 Strict HSPU
    Even: 10-30 sec L-sit

Thursday 18 October 2018 - CFF Class

  • #CardioThursday Chipper 01
    Complete for time:
    50/35 Calories Assault Bike
    40 Air Squats
    30 DB Box Step-overs
    20 Box Jumps (No rebounds)
  • #CardioThursday Chipper 02
    Complete for time:
    50/35 Calories Row
    40 Air Squats
    30 DB Box Step-overs
    20 Box Jumps (No rebounds)

Thursday 18 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 17 October 2018 - CFF Class

  • Squat Cleans
    21-min EMOM:
    Minute 1: 1 Squat Clean
    Minute 2: 2 Squat Cleans
    Minute 3: 3 Squat Cleans
    All cleans are touch and go
  • Clean Pulls
    Clean Pulls:
    3 Sets of 3 Reps @ 1RM Clean weight

Wednesday 17 October 2018 - CFF Dessert

  • Accessory Work
    Good mornings:
    5 Sets of 5 Reps
    30 sec L-sit after each round

Tuesday 16 October 2018 - CFF Class

  • Core and Shoulders
    Complete for time:
    10 Strict-press (40/25)
    10 Toes-to-bar
    20 Push-press (40/25)
    20 Toes-to-bar
    30 Push-jerks (40/25)
    30 Toes-to-bar
    - Straight into -
    50 Push-ups
    50 Ab-mat Sit-ups

Tuesday 16 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 15 October 2018 - CFF Class

  • Hero Workout
    “Dork”
    6 Rounds for time:
    60 Double-unders
    30 KB Swings (24/16)
    15 Burpees

Monday 15 October 2018 - CFF Dessert

  • Rope climbs and core work
    Complete 6 rounds for quality:
    1 Rope Climbs
    30 Sec L-sit

Saturday 13 October 2018 - CFF Class

  • Day of the 30's
    At 00:00:
    “Isabel”
    Complete for time:
    30 Snatches (60/40)
    (a minimum of 5 reps are required per set)

    At 10:00:
    Complete for time 30 Muscle-ups / 30 Dips

    At 20:00:
    “Grace”
    Complete for time:
    30 Clean and Jerk (60/45)
    (a minimum of 5 reps are required per set)

Friday 12 October 2018 - CFF Class

  • Row and Dumbbells
    Complete for time:
    1000m Row

    - Straight into -

    “DB DT”
    6 Rounds for time:
    9 DB Snatches
    9 DB Hang Clean and Jerks
    1 Round left, then 1 round right

Thursday 11 October 2018 - CFF Class

  • Wallballs / Pull-ups
    Complete for time:
    50-35-20:
    Wallballs
    Pull-ups
    (17-min cap)
  • Double-unders / Pull-ups
    Complete for time:
    100 Double-unders
    100 Ab-mat Sit-ups
    100 Double-unders
    (10-min cap)

Thursday 11 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 10 October 2018 - CFF Class

  • Back Squats
    5 Sets of 5 Reps (same weight)
    3 Build-up Sets
  • AMRAP Chipper
    9-min AMRAP:
    9 Box Jumps
    9 Push-ups
    9 Air Squats
    9 KB Swings

Wednesday 10 October 2018 - CFF Dessert

  • DB Squat Snatches / Toes-to-bar
    Complete 3 rounds for time:
    16 DB Squat Snatches
    16 Toes-to-bar

Tuesday 9 October 2018 - CFF Class

  • DB Snatches and Sit-ups
    Complete for time:
    50-35-20:
    DB Snatches
    Sit-ups
    (17-min cap)
  • DB Accessory Work
    10-min AMRAP (alternating between partner):
    9 Deadlifts
    6 STOH
    3 Burpees Double DB Snatches
    Men (2x20kg) Women (2x10kg)

Tuesday 9 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 8 October 2018 - CFF Class

  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg
  • Strength and Technique
    14-min EMOM:
    Odd: 2 Clusters
    Even: Pull-ups / Dips / Muscle-ups

Monday 8 October 2018 - CFF Dessert

  • Rope Climbs
    10 Rope climbs for quality

Saturday 6 October 2018 - CFF Class

  • Double-unders / Clean and Jerks
    Complete for time:
    50 Double-unders
    15 Clean and jerks (50/35)
    50 Double-unders
    12 Clean and jerks (50/35)
    50 Double-unders
    9 Clean and jerks (50/35)
    50 Double-unders
    6 Clean and jerks (50/35)
    (15-min cap)
  • Clean and Jerk
    Build to a heavy triple touch and go Power Clean and Jerk
    (15-min)

Friday 5 October 2018 - CFF Class

  • AB / Pull-ups / Box Jumps
    New round every 4:00:
    4 Rounds:
    15/10 Cal Assault Bike
    15 Pull-ups
    15 Box Jumps
  • Assault Bike
    50 Calories Assault Bike Sprint Men
    35 Calories Assault Bike Sprint Women

Thursday 4 October 2018 - CFF Class

  • Day of the 100’s
    - At 00:00:
    100 Wallballs for time
    - At 10:00:
    100 Push-ups for time
    - At 20:00:
    100 KB Swings for time
    - At 30:00:
    100 Ab-mat Sit-ups for time
    (40-min)

Thursday 4 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 3 October 2018 - CFF Class

  • Squat Cleans
    20-min EMOM:
    1 Squat Clean
    Start at 40-50% of max
    Build (M 5kg / W 2-3kg) until you miss a rep
    Drop down by 10 and finish the EMOM
  • Power Cleans / Pistol Squats
    Do 4 Rounds for time:
    3 Power Cleans @ 60% of heaviest lift
    10 Air Squats / Pistol Squats
    (8-min cap)

Wednesday 3 October 2018 - CFF Dessert

  • D-ball Cleans / Rope Climbs
    3 Rounds for quality:
    10 Heavy D-ball cleans
    3 Rope Climbs

Tuesday 2 October 2018 - CFF Class

  • Open Workout 18.5
    7-min Ladder (3-6-9-12-15…)
    Thrusters (45/30)
    Pull-ups
  • Strenght / Technique
    16-min EMOM:
    Odd: Complex (3 Power Cleans/ 3 Front Squats / 3 Push- presses) (you choose the weight)
    Even: Pull-ups / Muscle-ups (you choose the number)

Tuesday 2 October 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 1 October 2018 - CFF Class

  • TTB / Lunge / Snatch / Lunge
    12-min AMRAP:
    12 Toes-to-bar
    8m Single-arm overhead DB lunge
    12 DB Snatches
    8m Single-arm overhead DB lunge
  • DB C/J / Burpees
    5 Rounds for time:
    7 DB Hang clean and jerks per side
    7 Burpees
    (8-min cap)

Monday 1 October 2018 - CFF Dessert

  • Double-unders / Core work
    3 Rounds for time:
    100 Double-unders
    50 Ab-mat sit-ups

Saturday 29 September 2018 - CFF Class

  • Saturday Partner Workout
    21-15-9 (with a partner):
    You do 21 Deadlifts, then your partner does 21 deadlifts…
    Deadlifts (100/70)
    Pull-ups (CTB)
    (12-min cap)

    - rest 5-min / set-up -

    21-15-9 (with a partner):
    Power Cleans (50/35)
    Deficit Push-ups (from 2x20kg plates, big plates)
    (12-min)

Friday 28 September 2018 - CFF Class

  • Bench Press
    Pause Bench Press:
    Every 2-min do 1 set of 7 reps for 7 rounds
    Keep weight the same across all sets
  • HSPU / TTB
    9-min AMRAP:
    5 Handstand Push-ups
    7 Toes-to-bar

Thursday 27 September 2018 - CFF Class

  • #CardioThursday
    4 Rounds for reps:
    1-min Row
    - rest 30-sec -
    1-min Burpees
    - rest 30-sec -
    1-min Assault Bike
    - rest 30-sec -
    1-min Jumping Pull-Ups
    - rest 30-sec -

Thursday 27 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 26 September 2018 - CFF Class

  • 1RM Snatch
    For Weight
  • Last Man Standing Workout 4
    6-minute Workout:
    4 Rounds for time:
    40 Double-unders
    2 Squat Snatches @ 70% of 1RM
    (4-min cap)
    From minute 4-6: Do a 1RM Snatch

Wednesday 26 September 2018 - CFF Dessert

  • Accessory Work
    12-min AMRAP:
    7 Dips
    7 Supermans
    7 Hollow Rocks

Tuesday 25 September 2018 - CFF Class

  • Assault Bike / Power Cleans / Push-ups
    3 Rounds:
    25/15 Calories Assault Bike
    10 Power Cleans (60/45)
    25 Push-ups
    - rest -
  • Pull-up skill work
    10-min EMOM:
    Muscle-ups / Dips / Ring Dips

Tuesday 25 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 24 September 2018 - CFF Class

  • Double-unders / STOH
    15-minute AMRAP (with a partner):
    50 Double-unders
    10 Shoulder-to-overhead (50/35)
    Alternate rounds with a partner
  • Box Jumps / Front Squats
    15-minute AMRAP (with a partner):
    10 Box Jump Overs
    10 Front Squats (50/35)
    Alternate rounds with a partner

Saturday 22 September 2018 - CFF Class

  • Saturday Chipper
    800m Row
    70 Wallballs
    60 DB Snatches
    50 Pull-ups
    40 Push-ups
    30 Box Jumps
    20 KB Swings
    10 Muscle-ups / Ring Dips
    (35-min cap)

Friday 21 September 2018 - CFF Class

  • Lunges / Sit-ups
    Complete for time:
    20 Overhead Lunges (50/35)
    40 Ab-mat-sit-ups
    20 Front Rack Lunges (50/35)
    40 Ab-mat-sit-ups
    20 Back Rack Lunges (50/35)
    40 Ab-mat-sit-ups
    (15-min cap)
  • 3RM Strict Press
    Max load for 3 reps

Thursday 20 September 2018 - CFF Class

  • Linda (with no cleans)
    Complete for time:
    10-9-8-7-6-5-4-3-2-1:
    Bench Press
    Deadlifts
    Alternating with a partner
  • HSPU / Pull-ups
    Complete for time:
    10-9-8-7-6-5-4-3-2-1:
    HSPU
    Pull-ups (CTB)
    Alternating with a partner

Thursday 20 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 19 September 2018 - CFF Class

  • 1RM Clean
    Full Clean for Weight
  • Box Jumps / Squat Cleans
    4 Rounds for time:
    10 Box jumps
    3 Squat Cleans (70/45)
    (8-min cap)

Wednesday 19 September 2018 - CFF Dessert

  • DB Press / Pistol Squats
    5 Rounds for quality:
    12 Double DB Strict Presses
    12 (Weighted) Pistol Squats

Tuesday 18 September 2018 - CFF Class

  • Burpees / DB Snatches
    3x3-min rounds / 3-min rest:
    Complete 20 bar facing burpees
    AMREP DB Snatches in the remaining time
  • Quick Chipper
    Complete for time:
    200 Double-unders (4-min cap)
    25 Reverse burpees
    30 Toes-to-bar

Tuesday 18 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Monday 17 September 2018 - CFF Class

  • Jackie
    For Time -

    1000m Row,
    50 thrusters,
    30 Pull ups

    Rx: 20kg/15kg
  • Pull-ups / Muscle-ups
    10-min EMOM:
    Do a number of Pull-ups or Muscle-ups
    This is strength or technique works
    Speak to your coach for the proper assignment of movement and reps

Monday 17 September 2018 - CFF Dessert

  • Accessory work
    7 Rounds for quality:
    5 Supermans
    7 High box jumps

Sunday 16 September 2018 - CFF Class

  • "Partner Mary"
    20-min AMRAP:
    5 HSPU
    10 Pistol Squats
    15 Pull-ups together
  • Double-unders / DB Snatches
    Complete for time:
    120 Double-unders
    30 DB Snatches
    (6-min cap)

Friday 14 September 2018 - CFF Class

  • Dumbbells and Body Weight
    5-min AMRAP:
    10 DB STOH
    15 Air Squats
    - rest 3:00 -
    5-min AMRAP:
    10 DB Front Squats
    10 Push-ups
    - rest 3:00 -
    5-min AMRAP:
    10 DB Deadlifts
    5 HSPU
  • Box Jumps and Dumbbells
    Complete for time:
    21-15-9:
    Box Jumps
    DB Pick-ups
    (8-min Cap)

Thursday 13 September 2018 - CFF Class

  • Double-unders / Toes-to-bar
    10 Rounds for time:
    35 Double-unders
    9 Toes-to-bar
    (15-min cap)
  • 1000m Row
    Complete a 1000m Row for time

Thursday 13 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas please ask a coach for advice
    We can give you stretches and accessory exercises that can help with niggles
    We are here to help!

Wednesday 12 September 2018 - CFF Class

  • 3RM Front Squat
    Max load for 3 reps
  • Thrusters / Burpees
    5-min AMRAP:
    40 Thrusters (40/25)
    Max burpees over bar in the remaining time
    - rest 3-min -
    3-min AMRAP:
    25 Thrusters (40/25)
    Max burpees over bar in the remaining time

Wednesday 12 September 2018 - CFF Dessert

  • DB Squat snatches
    Do 30 DB Squat Snatches for quality

Tuesday 11 September 2018 - CFF Class

  • Air Squats / Hang Power Cleans
    Complete for time with a 2-min work / 1-min rest format:
    63 Air Squats
    21 Hang Power Cleans (60/40)
    45 Air Squats
    15 Hang Power Cleans (60/40)
    27 Air Squats
    9 Hang Power Cleans (60/40)
    (Air Squats are multiplied by 3)
    (18-min cap)
  • Accessory work
    10-min AMRAP (for quality):
    20 KB Twists
    5 Prone Cobras

Tuesday 11 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch session with your coach
    If you have any problem areas, please ask your coach for advice
    We will give you exercised or stretches to help sort out any problem areas
    We are here to help!

Monday 10 September 2018 - CFF Class

  • “Partner Nate”
    20-min AMRAP:
    2 Muscle-ups
    4 HSPU
    8 KB Swings
    Alternate movements between partners
  • KB Snatches / Burpees
    Complete for time:
    50 KB Snatches
    25 Burpees
    (5-min cap)

Monday 10 September 2018 - CFF Dessert

  • Lunges and Grip Strength
    Complete 4 rounds for quality:
    10 Backward DB lunges per side
    1-min Hang from bar (can break it up)

Friday 7 September 2018 - CFF Class

  • DB STOH / DB Step-Overs
    Complete for time:
    25-20-15-10-5:
    Double DB STOH
    Double DB Box step overs
    15-min cap
  • KB Swings / Box Jumps
    Complete for time:
    25-20-15-10-5:
    KB Swings
    Box Jumps
    12-min cap

Thursday 6 September 2018 - CFF Class

  • #CardioThursday Chipper
    Chipper:
    200 Double-unders
    80 Weighted Ab-mat Sit-ups
    60 Pull-ups (CTB)
    40 Pistol Squats
    20 Handstand Push-ups
    Straight into
    100 Double-unders
    40 Weighted Ab-mat Sit-ups
    30 Pull-ups (CTB)
    20 Pistol Squats
    10 Handstand Push-ups
    (25-min cap)

Thursday 6 September 2018 - CFF Dessert

  • Mobility and Recovery
    Stretch and mobility session with your coach.
    Please let us help if you have any niggles or tight areas.
    We are here to help!

Wednesday 5 September 2018 - CFF Class

  • 3RM Back Squat
    Max load for 3 reps
  • Lunges / Deadlifts
    5-min AMRAP:
    30 Back Rack Lunges
    AMREP Deadlifts in remaining time
    (50/35)
    - rest 3-min -
    3-min AMRAP:
    20 Back Rack Lunges
    AMREP Deadlifts in remaining time
    (50/35)

Wednesday 5 September 2018 - CFF Dessert

  • Pull-ups
    10-min EMOM:
    Kipping Pull-ups (work on technique)
    Choose a number that you can do unbroken

Tuesday 4 September 2018 - CFF Class

  • DB Snatches and Burpees
    Complete for time:
    10 DB Snatches
    15 Burpees over Dumbbell
    20 DB Snatches
    15 Burpees over Dumbbell
    30 DB Snatches
    15 Burpees over Dumbbell
    40 DB Snatches
    15 Burpees over Dumbbell
    50 DB Snatches
  • "Durante Core"
    Hollow Rocks
    V-ups
    Tuch-ups
    10-sec Hollow Hold
    Choose a number where you can 1 whole round unbroken
    Alternate with 10 other partner for 10-min

Tuesday 4 September 2018 - CFF Dessert

  • Recovery and Mobility
    Mobility session with your coach.
    Please ask your coach for some advice if you have any troubles areas.
    We are here to help!

Monday 3 September 2018 - CFF Class

  • Squat Snatches / Push-ups
    Complete for time:
    21 Squat Snatches (40/25)
    42 Push-ups
    15 Squat Snatches (40/25)
    30 Push-ups
    9 Squat Snatches (40/25)
    18 Push-ups
  • Strict Pull-ups
    10-min EMOM: Strict Pull-ups
    Choose a number that you can do unbroken for 10-min

Monday 3 September 2018 - CFF Dessert

  • Double-unders / Core Work
    10-min AMRAP:
    50 Double-unders
    15 Superman’s

Saturday 1 September 2018 - CFF Class

  • Toes-to-bar / KB Snatches
    30-20-10:
    Toes-to-bar
    KB Snatches (alternating on the floor)
    (15-min cap)
  • Pull-ups / DB Clean and Jerks
    Complete for time:
    30 Pull-ups / 30 DB Clean and jerks (hang)
    20 CTB Pull-ups / 20 DB Clean and jerks (hang)
    10 Muscle-ups / Dips / 10 DB Clean and jerks (hang)
    (15-min cap)

Friday 31 August 2018 - CFF Class

  • Lunges / HSPU
    4 Rounds for time:
    16 Front Rack Lunges (40/25)
    12 HSPU
  • STOH / Back Squats
    5-min AMRAP:
    40 STOH (40/25)
    Max Reps Back Squats in the remaining time

Thursday 30 August 2018 - CFF Class

  • Cardio Thursday
    4 Rounds:
    3 Person teams
    New person starts when your partner gets to 10 burpees
    13 Slam Balls
    11 Wallballs
    9 Burpee Box Jumps
  • Push-ups / Sit-ups
    Complete 4 rounds for time:
    10 Push-ups
    15 Ab-mat Sit-ups

Thursday 30 August 2018 - CFF Dessert

  • Mobility and Recovery
    Stretching and flexibility session with your coach.
    If you have any areas that you know are a problem,
    please ask your coach for some advice.
    We are here to help!

Wednesday 29 August 2018 - CFF Class

  • 1RM Snatch
    For Weight
  • Snatch Complex
    Do 7 sets of the following snatch complex:
    2 Snatch grip BTN power jerks
    2 Snatch balances
    2 Overhead squats
    We are building speed and technique here,
    so pick a comfortable, yet challenging weight

Wednesday 29 August 2018 - CFF Dessert

  • Sit-ups / Superman's / Pistol's
    Complete 4 rounds for time:
    24 Sit-ups
    20 Superman’s
    16 Pistol Squats

Tuesday 28 August 2018 - CFF Class

  • Tuesday Chipper
    Complete 3 Rounds for time for time:
    50 Double-unders
    20 Alternating DB Snatches
    50 Double-unders
    12 Toes-to-bar
    50 Double-unders
    20 KB Swings
    50 Double-unders
    12 Toe-to-bar

Tuesday 28 August 2018 - CFF Dessert

  • Mobility and Recovery
    Stretching and mobility session with your coach.
    If you have any niggles, please let us help and fix you up!

Monday 27 August 2018 - CFF Class

  • Hang Cleans / Burpees
    10-9-8-7-6-5-4-3-2-1:
    Hang Squat Cleans (50/35)
    Burpees-over-bar
  • Clean and Muscle-ups
    5-4-3-2-1:
    Squat Cleans (90/60)
    Muscle-ups

Monday 27 August 2018 - CFF Dessert

  • Slam Balls
    Complete 5 Sets of 10 Slam Balls

Saturday 25 August 2018 - CFF Class

  • Double-unders / Deadlifts
    Complete for time:
    100 Double-unders
    21 Deadlifts (100/70)
    100 Double-unders
    18 Deadlifts (100/70)
    100 Double-unders
    15 Deadlifts (100/70)
    100 Double-unders
    12 Deadlifts (100/70)
  • Pull-ups / Burpees
    Complete for time:
    30 Pull-ups
    25 Burpees to bar
    20 Pull-ups

Friday 24 August 2018 - CFF Class

  • HSPU / TTB
    10-min AMRAP:
    5 HSPU
    10 Toes-to-bar
  • Bench Press
    Complete 5 Sets of 5 reps
    You choose the weight

Thursday 23 August 2018 - CFF Class

  • Cardio Thursday
    5 Rounds:
    15/10 Calories Assault Bike
    10 Box Jumps (High, no rebounds)
    10 Double DB Thrusters
    Max Jumping Pull-ups
    in remainder of time
    - rest -

Thursday 23 August 2018 - CFF Dessert

  • Mobility and Recovery
    Mobility and stretching session with your coach
    Please ask about any niggles, so we can sort it out!

Wednesday 22 August 2018 - CFF Class

  • 3RM Deadlift
    Max load for 3 reps
  • Deadlift / Push-ups / Sit-ups
    12-min AMRAP:
    8 Deadlifts (80/55)
    10 HR Push-ups
    14 Ab-mat Sit-ups

Wednesday 22 August 2018 - CFF Dessert

  • Double-unders and DB C/J
    Complete 3 Rounds for time:
    100 Double-unders
    30 DB Clean and jerks

Tuesday 21 August 2018 - CFF Class

  • "Complex Fran"
    Complete for time:
    21 Thrusters (50/35)
    7 Bar Muscle-ups
    7 CTB Pull-ups
    7 Pull-ups
    15 Thrusters (50/35)
    5 Bar Muscle-ups
    5 CTB Pull-ups
    5 Pull-ups
    9 Thrusters (50/35)
    3 Bar Muscle-ups
    3 CTB Pull-ups
    3 Pull-ups

Tuesday 21 August 2018 - CFF Dessert

  • Mobility and Recovery
    Mobility and stretching session with your coach
    Please ask about any niggles or aches you might have
    Let us fix you
    We are here to help

Monday 20 August 2018 - CFF Class

  • Double-unders / KB Swings / Burpees
    5 Rounds consisting of 2-min each:
    50 Double-unders
    15 KB Swings
    Max burpees in remaining time
    - rest 2-min between rounds -
  • Handstand Push-ups
    3 Rep max handstand push-ups
    Strict or kipping

Monday 20 August 2018 - CFF Dessert

  • D-ball cleans
    20 D-ball cleans

Friday 17 August 2018 - CFF Class

  • KB C/J / Farmer's Walks
    Complete for time:
    10-9-8-7-6-5-4-3-2-1:
    KB Clean and Jerks Left
    KB Clean and Jerks right
    Lengths farmer’s walk
    - 20-min cap -
  • Core and Wall climbers
    Complete for time:
    50 Ab-mat Sit-ups (open/close legs)
    15 Wall climbers
    30 Ab-mat Sit-ups (open/close legs)
    - 10-min cap -

Thursday 16 August 2018 - CFF Class

  • # CardioThursday
    Complete for time:
    100m Walking lunges
    100 Push-ups
    100 Medball cleans
    100 Pull-ups
    100m Walking lunges

Thursday 16 August 2018 - CFF Dessert

  • Skill Work
    3 Rounds:
    2 Rope Climbs
    14 Pistol Squats

Wednesday 15 August 2018 - CFF Class

  • 1RM Power Clean
    For Weight
  • Power Clean / Sit-ups
    10-min AMRAP:
    3 Power Cleans (90/55)
    10 Ab-mat Sit-ups

Wednesday 15 August 2018 - CFF Dessert

  • Conditioning
    2x5-min of cardio on a machine of your choice
    rest 5-min between sets

Tuesday 14 August 2018 - CFF Class

  • Wall Climbers / KB Swings
    Complete for time:
    10 Wall climbers
    30 KB Swings
    5 Wall climbers
    15 KB Swings
  • Double-unders / DB C/J / Pull-ups
    20-min AMRAP:
    50 Double-unders
    14 DB Clean and Jerks (7/7)
    10 Pull-ups

Tuesday 14 August 2018 - CFF Dessert

  • Mobility and Recovery
    Mobility and stretch session with your coach
    If you have any niggles or trouble areas
    Please ask a coach for help

Monday 13 August 2018 - CFF Class

  • Clean / Thrusters / Burpees
    7-min AMRAP:
    7 Power Cleans (40/25)
    7 Thrusters (40/25)
    7 Burpees over bar
  • Back Squats
    Complete 5 Sets of 5 Reps

Monday 13 August 2018 - CFF Dessert

  • Rope Climbs
    Rope Climbs technique
    Complete 10 reps

Saturday 11 August 2018 - CFF Class

  • Power Snatch
    Build up to a 3 rep max power snatch
  • Snatches and Burpees
    2 Rounds:
    10 Snatches @ 70/45
    10 Burpees over bar
    - Straight into 2 rounds -
    10 Snatches @ 50/35
    10 Burpees over bar

Friday 10 August 2018 - CFF Class

  • The CrossFit Total
    12 min to determine:

    - 1RM press
    - 1RM Squat
    - 1RM Deadlift

    Total weight

Thursday 9 August 2018 - CFF Class

  • Chipper
    3 Round for time:
    30 Toes-to-bar
    30 DB Box step overs (12,5-20 / 5-10kg)
    30 Hand release push-ups
    30 Wallballs

Wednesday 8 August 2018 - CFF Class

  • Doubles and Oly
    Complete for time: (This workout is from the CrossFit Games)
    50 Double-unders
    5 Squat Snatches (60/35)
    50 Double-unders
    4 Squat Snatches (70/45)
    50 Double-unders
    3 Squat Snatches (80/50)
    50 Double-unders
    2 Squat Snatches (90/55)

    *Weights will be scaled appropriately
  • 1RM Snatch
    For Weight

Wednesday 8 August 2018 - CFF Dessert

  • Stiff Legged Deadlifts
    Accessory work
    Do 5 Sets of 5 reps
    You decide the weights

Tuesday 7 August 2018 - CFF Class

  • Muscle-up / Pull-ups
    Complete for time:
    30 Muscle-ups
    - or -
    50 CTB Pull-ups
    - or -
    70 Pull-ups
  • SIt-ups / Squats / KB Swings
    3 Rounds for time:
    40 Ab-mat Sit-ups
    30 Air Squats
    20 KB Swings

Tuesday 7 August 2018 - CFF Dessert

  • Recovery and stretch session
    Mobility session with your coach
    If you have any specific areas you would like to work on
    Please ask you coach for some help
    We are here to help

Monday 6 August 2018 - CFF Class

  • Diane
    For Time -

    21-15-9
    Deadlifts,
    Handstand Pushups

    Rx: 100kg/60kg

Monday 6 August 2018 - CFF Dessert

  • Cardio
    2 Sets of 5-min cardio on a machine of your choice
    5-min rest between sets

Saturday 4 August 2018 - CFF Class

  • Dumbbell “DT” (with a partner)
    5 Rounds each:
    12 DB Deadlifts
    9 DB Hang Power Cleans
    6 DB STOH
    (20-25’s / 12,5-17,5’s)
    You go one round then I go one round
    Do 30 Pull-ups after each round
    Share the pull-ups however

Friday 3 August 2018 - CFF Class

  • Farmer's Walk / Front Squats
    1-2-3-4-5-6-7-8-9-10:
    Length(s) DB farmer’s walk
    DB Front squats
  • DB Chipper
    Complete for time:
    30 DB Snatches
    30 DB Box step overs
    60 Ab-mat Sit-ups
    30 DB Box step overs
    30 DB Snatches

Thursday 2 August 2018 - CFF Class

  • Assault Bike "Ghost"
    6 Rounds:
    1-min: Assault Bike (for calories)
    1-min: Burpees
    1-min: Double-unders
    1-min: rest

Thursday 2 August 2018 - CFF Dessert

  • Mobility and Recovery
    Mobility and stretching session with your coach
    Please ask us if you have any niggles
    Let us take care of them

Wednesday 1 August 2018 - CFF Class

  • 1RM Deadlift
    For Weight
  • TTB / Deadlifts
    8-min AMRAP:
    8 Toes-to-bar
    8 Deadlifts @ 70/45

Wednesday 1 August 2018 - CFF Dessert

  • Row
    3 x 500m Sprint on the rower
    Rest as needed

Tuesday 31 July 2018 - CFF Class

  • DB Snatches / Burpees
    21-18-15-12-9-6-3:
    DB Squat Snatches
    Burpees over the DB
  • Wallballs / Pull-ups
    Complete for time:
    50 Wallballs
    50 Pull-ups

Tuesday 31 July 2018 - CFF Dessert

  • Mobility and recovery
    Mobility session with your coach

Monday 30 July 2018 - CFF Class

  • HSPU / Double-unders
    10-min AMRAP:
    7 Strict HSPU
    70 Double-unders
  • KB Swing / Box Jump
    10-min EMOM:
    7 Heavy KB Swings
    7 High Box Jumps

Monday 30 July 2018 - CFF Dessert

  • Toes-to-bar
    Complete 5 Max Sets of TTB in a 15-min windows

Saturday 28 July 2018 - CFF Class

  • Thrusters / Burpees / Sit-ups
    5 Rounds for time:
    9 Thrusters @ 60/40kg
    18 Burpees over-the-bar
    36 Ab-mat Sit-ups

Friday 27 July 2018 - CFF Class

  • SDHP / Pull-ups
    27-21-15-9:
    Sumo Deadlift High Pulls (50/35)
    Pull-ups (CTB)
  • Deadlifts
    5 Sets of 5 reps
    You choose the weight

Thursday 26 July 2018 - CFF Class

  • Assault Bike / TTB / Press
    Complete each workout for time,
    It is a sprint!

    25/15 Cal Assault Bike
    20 Toes-to-bar
    15 Handstand Push-ups

    25/15 Cal Assault Bike
    20 Toes-to-bar
    15 Ring Dips

    25/15 Cal Assault Bike
    20 Toes-to-bar
    15 Bench Press (65/45)

Thursday 26 July 2018 - CFF Dessert

  • Mobility session with your coach
    Stretching and recovery with your coach.
    Please ask us advice on any niggles or achy muscles.
    We are here to help!

Wednesday 25 July 2018 - CFF Class

  • Clean and Jerks
    Clean and jerks:
    5 Sets of 3(1+1)
  • Front Squats (tempo)
    5 Sets of 3 Reps
    3 Sec down / 3 sec bottom and up

Wednesday 25 July 2018 - CFF Dessert

  • Shoulder Accessory Work
    5 Rounds (per side):
    7 DB OH Floor touches
    7 DB High Pull to Strict Press

Tuesday 24 July 2018 - CFF Class

  • Wallballs / Pull-ups
    5-min AMRAP:
    10 Wallballs
    5 Pull-ups (CTB)
  • Box Jumps / Pull-ups
    5-min AMRAP:
    10 Box Jumps
    5 Pull-ups
  • DB Snatches / Pull-ups
    5-min AMRAP:
    10 DB Snatches
    5 Pull-ups

Tuesday 24 July 2018 - CFF Dessert

  • Stretching and recovery
    Mobility session with your coach

Monday 23 July 2018 - CFF Class

  • Lunges / Sit-ups / Double-unders
    20-min AMRAP:
    10 Overhead Lunges (50/35)
    25 Ab-mat Sit-ups
    50 Double-unders

Monday 23 July 2018 - CFF Dessert

  • DB Snatches
    30 Dumbbell Squat Snatches

Saturday 21 July 2018 - CFF Class

  • “Double-under DT”
    5 Rounds for time:
    12 Deadlifts
    9 Hang Power Cleans
    6 Push-jerks
    100 Double-unders b/t/w rounds
    - 70kg - Men
    - 45kg - Women

Friday 20 July 2018 - CFF Class

  • Wall Climbers / Turkish Get-ups
    Complete for quality:
    5 Wall climbers
    10 Turkish get-ups
    5 Wall climbers
    10 Turkish get-ups
    5 Wall climbers
  • Dumbbells / Handstand Push-ups
    3 Rounds for time:
    10 DB Power Snatches left
    10 DB Overhead Squats left
    5 Handstand Push-ups (Strict)
    10 DB Power Snatches right
    10 DB Overhead Squats right
    5 Handstand Push-ups (Strict)

Thursday 19 July 2018 - CFF Class

  • Cardio Thursday
    3 Rounds for reps:
    1-min: Assault Bike
    1-min: KB Swings
    1-min: Box Jump Overs
    1-min: Jumping Pull-ups
    1-min: DB Deadlifts
    1-min: rest

Thursday 19 July 2018 - CFF Dessert

  • Mobility
    Stretching and mobility with your coach
    If you have any niggles, please ask your coach for advice
    We are here to help!

Wednesday 18 July 2018 - CFF Class

  • Bench Press:
    Death By Bench Press: 3 People rotation (use about) 50-60% of max
    When you are done with your workout, drop to half the reps of your last set and finish with your partner
  • Burpees
    Death by burpees-over-bar (On-The-Minute)
    Drop to half of your reps and finish with your class when your workout is done
    You get 1-in break

Wednesday 18 July 2018 - CFF Dessert

  • Rowing
    Complete 3x500m Row (Sprint) / rest as needed

Tuesday 17 July 2018 - CFF Class

  • Lunges / Deadlifts
    Complete for time:
    10 Overhead Lunges
    15 Deadlifts
    20 Front Rack Lunges
    25 Deadlifts
    30 Back rack Lunges
    35 Deadlifts
    (50/35)
  • Core / Double-unders
    Complete for time:
    60 Double-unders
    50 Ab-mat Sit-ups
    40 Double-unders
    30 Toes-to-bar
    40 Double-unders
    50 Ab-mat Sit-ups
    60 Double-unders

Tuesday 17 July 2018 - CFF Dessert

  • Mobility and flexibility
    Mobility session with your coach.
    If you have any niggles, please ask your coach for advice.
    We are here to help!

Monday 16 July 2018 - CFF Class

  • Karen
    For Time -

    150 Wall-ball shots
  • KB Complex
    10-min AMRAP:
    8 One Legged Deadlifts
    6 Hang Power Cleans
    4 KB Push-press
    One round left / one round right

Monday 16 July 2018 - CFF Dessert

  • Rope Climb Skills
    Practice your rope climbing skills

Saturday 14 July 2018 - CFF Class

  • Push-ups / Overhead Squats
    Complete for time:
    21-18-15-12-9-6-3:
    Push-ups (Hand release)
    Overhead Squats (40/25)

Friday 13 July 2018 - CFF Class

  • HSPU / Pistols / Pull-ups
    20-min AMRAP:
    3 HSPU
    6 Pistols
    9 Pull-ups (CTB)
    Alternating rounds with a partner
    Start new round when partner gets to 5 Pull-ups
  • Turkish Get-ups
    Complete 10 Turkish Get-ups for quality

Thursday 12 July 2018 - CFF Class

  • Thursday Chipper
    Complete for time:
    200 Double-unders / 300 Skips
    70 Ab-mat Sit-ups
    50 Push-ups
    100 Double-unders / 150 Skips
    50 Push-ups
    70 Ab-mat Sit-ups
    200 Double-unders / 300 Skips

Thursday 12 July 2018 - CFF Dessert

  • Mobility session
    Your coach will take you for 15-min of stretching after class

    If you have ANY "niggles" please ask your coach for advice

    We are here to help!

Wednesday 11 July 2018 - CFF Class

  • Snatch
    Build to a heavy single in 15-minutes
  • Snatch complex
    5 Rounds @ 60-70% of your snatch for the day
    2 BTN Snatch Grip Jerks
    2 Snatch Balances
    2 OHS
    Do 2 Sets as build up sets

Wednesday 11 July 2018 - CFF Dessert

  • Cardio
    Do 10-minutes of cardio
    On any combination of machines of your choice

Tuesday 10 July 2018 - CFF Class

  • Eliza-Fran
    Complete for time:
    21-15-9:
    Power Cleans @ 60/40
    Pull-ups
  • Muscle-up / Dip Skills
    3 Tabatas / rest 2-min
    Muscle-ups or Dips

Tuesday 10 July 2018 - CFF Dessert

  • Mobility session
    15-min Stretch session with your coach

Monday 9 July 2018 - CFF Class

  • Box Jumps / DB Squat snatches
    5 Rounds:
    20 Box Jumps @ 24”/20”
    10 DB Squat Snatch
  • Double-unders / DB Snatches
    5 Rounds:
    50 Double-unders
    10 DB Snatches

Monday 9 July 2018 - CFF Dessert

  • Wallballs
    100 Wallballs for time
    Break it up so that you complete the same amount of reps in each set
    Example: 10 Sets of 10 Reps OR 5 Sets of 20 Reps

Saturday 7 July 2018 - CFF Class

  • 1RM Back Squat
    For Weight
  • 1RM Strict Press
    For Weight
  • 1RM Deadlift
    For Weight

Friday 6 July 2018 - CFF Class

  • Pull-up strength
    5 Sets of 3 Strict Pull-ups
    (10-min)
  • Muscle-ups / Double-unders
    15-12-9:
    Muscle-ups
    Double-unders (x10)

Thursday 5 July 2018 - CFF Class

  • Lunges / TTB
    16-min Ladder (2-4-6-8-10…):
    Overhead DB Lunges
    Toes-to-bar
  • Core Work
    3 Rounds:
    2:00 Plank
    20 Burpee (push and jump phase)
    New round every 4:00

Thursday 5 July 2018 - CFF Dessert

  • Mobility session
    Mobility of your choice
    Please ask your coach

Wednesday 4 July 2018 - CFF Class

  • Back Squats
    5 Sets of 5 Reps
  • Burpees / Front Squats
    2 Rounds (10-8-6-4-2):
    Burpees over the bar
    Front Squats (40/25)
    You complete a full round, then your partner goes, repeat

Wednesday 4 July 2018 - CFF Dessert

  • D-ball Cleans
    20 Reps for quality

Tuesday 3 July 2018 - CFF Dessert

  • Mobility session
    Work on Flexibility and recovery

Tuesday 3 July 2018 - CFF Class

  • Pull-ups / Box Jumps / Pistols
    14-min AMRAP:
    8 Pull-ups
    14 Box Jumps
    8 Pull-ups
    14 Pistols
  • Sit-ups / Double-unders
    Complete for time:
    50 Ab-mat Sit-ups
    200 Double-unders
    50 Ab-mat Sit-ups

Monday 2 July 2018 - CFF Class

  • Bench Press
    5 Sets of 5 Reps
    (2 Warm-up rounds)
  • Push-up “Diane”
    Complete for time:
    42-30-18: Push-ups
    21-15-9: Deadlifts (100/70)

Monday 2 July 2018 - CFF Dessert

  • 50 Calories of Cardio
    50 Calories on a machine of your choice

Thursday 28 June 2018 - CFF Class

  • Hero Workout
    “Danny”
    20-min AMRAP:
    30 Box jumps (24”/20”)
    20 Push-press (50/35)
    30 Pull-ups

Thursday 28 June 2018 - CFF Dessert

  • Rope Climbs Skills
    Complete 5 rope climbs for time

Wednesday 27 June 2018 - CFF Class

  • Hang Squat Snatches
    Perform 7 Sets of 3 Hang Squat Snatches
    (3-3-3-3-3-3-3)
    (15-min)
  • Air Squat / Snatches
    7-min Ladder (1-2-3-4-5-6-7…)
    Air Squats
    - 1 Squat Snatch @ 60/40) between each round

Wednesday 27 June 2018 - CFF Dessert

  • Mobility session
    Mobility session:
    Goku groin stretch
    Spready
    Leg-cross elbow to floor stretch
    Leg back dive stretch
    Partner body rotation stretch

Tuesday 26 June 2018 - CFF Class

  • DB C/J / Double-unders
    10-min AMRAP
    10 DB Hang Clean and jerk 5/5
    20 Double-unders
  • Core Work
    “Durante Core” (4 Rounds):
    Hollow rocks
    V-ups
    Tuck-ups
    10 Sec Hollow Hold
    Choose a rep range (5-10 reps) so that you can do 1 round
    unbroken every 3-min

Tuesday 26 June 2018 - CFF Dessert

  • DB Squat Snatches
    30 DB Squat Snatches for time
    Increase weight every 10 reps

Monday 25 June 2018 - CFF Class

  • Burpee / Squat / Snatch
    10 Rounds for time:
    8 Burpees Over the Bar
    6 Front Squats
    4 Power Snatches
    (40/25)
  • Snatch Complex
    Build to a heavy complex:
    1 Squat Snatch
    2 Overhead Squats
    3 Snatch Balances
    (15-min)

Monday 25 June 2018 - CFF Dessert

  • Pull-ups / Muscle-ups
    3-5 Strict (Weighted) Pull-ups

    Muscle-up skills

Saturday 23 June 2018 - CFF Class

  • LIfting and Burpees
    At 00:00:
    9-6-3:
    Hang Power Snatches (70/45)
    Burpees over the bar
    At 10:00
    15-11-7
    Hang Power Cleans (70/45)
    Burpees over the bar
    At 20:00
    21-16-11:
    Deadlifts (70/45)
    Burpees over the bar

Friday 22 June 2018 - CFF Class

  • Max Reps with Buy-ins
    4 Rounds of 2-minutes:
    50 Double-unders
    Max rep Ab-mat Sit-ups in remainder of the time
    - rest 3-min -
    4 Rounds of 2-minutes:
    15 Burpees
    Max Rep Pistol Squats in the remainder of the time
    - rest 3-min -
    4 Rounds of 2-minutes:
    10 DB Squat Clean Thrusters (12,5-17,5’s / 5-10’s)
    Max Rep Push-ups in the remainder of the time

Thursday 21 June 2018 - CFF Class

  • Complete as many reps as possible
    3 Rounds:
    1-min KB SDHP (32/24)
    1-min DB Snatches (20-25/12,5-17,5)
    1-min Box Jumps (24"/20")
    1-min Jumping Pull-ups
    1-min Wallballs
    1-min Rest

Thursday 21 June 2018 - CFF Dessert

  • Pull-up Skill Work
    5 Sets of 2-5 Strict Pull-ups (Wighted)
    10 Rounds (New round every 30-sec):
    3-5 Kipping Pull-ups (CTB)

Wednesday 20 June 2018 - CFF Class

  • Hang Power Cleans
    Complete 7 Sets of 3 Reps
    2 Waves (3 Sets then 4 Sets)
  • Shoulder to Overhead complex
    Clean (any way) Then complete 1 Push-press + 1 Push-jerk + 2 Split jerks:
    7 Sets

Wednesday 20 June 2018 - CFF Dessert

  • Stretch and mobility session
    All stretches are to completes for 2 sets of 30 sec (per side)
    Goku groin stretch
    Spready
    Leg-cross elbow to floor stretch
    Leg back dive stretch
    Partner body rotation stretch

Tuesday 19 June 2018 - CFF Class

  • Turkish Get-ups
    Complete 20 reps for quality
  • “Push-up infused Annie”
    40-30-20-10:
    Double-unders
    Ab-mat Sit-ups
    Double-unders
    Push-ups

Tuesday 19 June 2018 - CFF Dessert

  • DB Bench press / DB Push-jerk
    5 Rounds (superset)
    10 DB Bench presses
    10 DB Push-jerks
    Rest as needed

Monday 18 June 2018 - CFF Class

  • Nasty Girls
    3 Rounds for time -

    50 Squats,
    7 Muscle ups,
    10 HP Clean

    Rx: 60kg/40kg
  • Hang Power Cleans
    10-min EMOM:
    3 Hang Power Cleans

Monday 18 June 2018 - CFF Dessert

  • Front Squats
    10-min EMOM:
    1 Power clean + 3 Front Squats
    For Quality

Friday 15 June 2018 - CFF Class

  • Row / KB Swing / Box Jumps / Pull-ups
    4 Rounds consisting of 4-min pieces
    With 4-min rest
    25/15 Cal Row
    15 KB Swings
    10 Box Jump Overs
    Max Pull-ups in remaining time

Thursday 14 June 2018 - CFF Class

  • Chipper:
    Complete for time:
    - 25 Burpees
    50 Toes-to-bar
    40 Pistol Squats
    30 DB Snatches
    - 200 Double-unders
    30 DB Clean and Jerks
    40 Dumbbell goblet squats
    50 Ab-mat Sit-ups
    - 25 Burpees

Wednesday 13 June 2018 - CFF Class

  • Thrusters / Muscle-ups
    Complete for time:
    10-8-6-4-2:
    Thrusters (60/40)
    Muscle-ups (no jumping muscle-ups)
    Alternative to muscle-ups can be 5 CTB Pull-ups for each set
  • 3RM Thruster
    Max load for 3 reps

Wednesday 13 June 2018 - CFF Dessert

  • Stiff Legged Deadlifts
    5 Sets of 5 Reps
    Keep weight the same.
    Keep a seamless pace and focus on technique.

Tuesday 12 June 2018 - CFF Class

  • Dumbbell “DT”
    10 Rounds for time (5 per side)
    15 Deadlifts
    12 Hang Power Cleans
    9 STOH
  • Core work
    100 Ab-mat Sit-ups for time

Tuesday 12 June 2018 - CFF Dessert

  • Turkish Get-ups
    20 Turkish get-ups (10 per side)

Monday 11 June 2018 - CFF Class

  • Burpees / Snatches
    10 x 1-min Rounds / 1-min rest:
    10 Burpees over the bar
    Max reps of Power Snatch on the remaining time
    (50/35)

Monday 11 June 2018 - CFF Dessert

  • Snatch Complex
    Build to a heavy complex of:
    1 Squat snatch + 2 Snatch balances

Saturday 9 June 2018 - CFF Class

  • Wallballs / DB Snatches
    5 Rounds for time:
    16 Wallballs
    16 DB Snatches
  • Box jumps / DB C/J
    5 Rounds for time:
    16 Box Jumps
    16 DB Clean and jerks

Thursday 7 June 2018 - CFF Class

  • Nate
    Partner (Strict) “Nate”
    25-min AMRAP:
    You go one movement, then I go one movement
    2 Strict Pull-ups
    4 Strict HSPU
    8 KB Snatches

Thursday 7 June 2018 - CFF Dessert

  • Core Work
    4 Rounds
    Plank 20-sec
    16 Hydrolics
    Plank 20-sec
    Rest while 2 partners go

Wednesday 6 June 2018 - CFF Class

  • Squat Clean + Split Jerk
    10-min:
    1 Squat Clean and Split Jerk every 30 sec
    Start on 60% and go up when needed
  • Clean and Jerks
    Complete 30 Hang Squat Clean and Push Jerks
    In the following format
    15-10-5
    (60/40)

Wednesday 6 June 2018 - CFF Dessert

  • Sotts Presses
    5 Sets of 10 Reps
    Work in technique

Tuesday 5 June 2018 - CFF Class

  • Sit-ups / Push-ups
    4 Rounds for time:
    14 Ab-mat Sit-ups
    14 Hand release push-ups
  • TTB / Dips
    3 Rounds for time:
    17 Toes-To-Bar
    17 Dips
  • Weighted Sit-ups / HSPU
    2 Rounds for time:
    20 Weighted straight legged sit-ups
    20 Handstand Push-ups

Tuesday 5 June 2018 - CFF Dessert

  • Shoulder accessory work
    4 Rounds per side:
    7 DB Rows
    7 DB Strict press
    7 DB OH Floor touches

Monday 4 June 2018 - CFF Class

  • Deadlift / Double-under / Pull-up / Muscle-up
    3 Rounds for time:
    25 Deadlifts (100/70)
    150 Double-unders
    10 Muscle-Ups / 15 CTB / 20 Pull-ups

Monday 4 June 2018 - CFF Dessert

  • Back Extensions
    3 Sets of 10 to 15 back extensions

Saturday 2 June 2018 - CFF Class

  • Cleans and Push-ups
    In 15-min complete:
    7 Rounds for time:
    3 Power cleans (90/55)
    10 Hand release push-ups
    At 15:00 to 25:00:
    Heavy Single Squat Clean

Friday 1 June 2018 - CFF Class

  • HSPU / DB Hang Squat Cleans
    7 Rounds with a partner:
    7 Handstand push-ups
    7 Dumbbell hang squat cleans
    You go one round, I go one round
  • Farmer’s Walks
    Complete 5 Sets of 24m farmer's walk
    Alternating with 2 other partners
    1 Kettlebell in each hand

Thursday 31 May 2018 - CFF Class

  • Chipper
    Complete for time:
    100 Air Squats
    80 Ab-mat Sit-ups
    60 Wallballs
    40 Pull-ups
    20 Deadlifts (120/80)

Thursday 31 May 2018 - CFF Dessert

  • Double-unders
    100-200 Double-unders for time

Wednesday 30 May 2018 - CFF Class

  • Squat Snatches
    10-min: 1 Squat Snatch every 30 sec
    Start on 60% and go up when needed
  • Hang Squat Snatches
    Complete 30 Hang Squat Snatches in the following format:
    15-10-5
    (50/35)

Wednesday 30 May 2018 - CFF Dessert

  • Good Mornings
    5 Sets of 7 reps

Tuesday 29 May 2018 - CFF Class

  • TTB / Box Jumps
    8-min AMRAP:
    5 Toes-to-bar
    5 Box jumps (high)
  • Sit-up / KB Swings
    3 Rounds for time:
    40 Ab-mat Sit-ups
    20 KB Swings

Tuesday 29 May 2018 - CFF Dessert

  • Row
    50 Calorie row for time

Monday 28 May 2018 - CFF Class

  • 10-min Cindy
    10-min "Cindy":
    5 Pull-ups
    10 Push-ups
    15 Air Squats
  • Dumbbells and Strict Pull-ups
    5 Rounds with a partner:
    5 DB burpee clean thrusters
    3-5 Strict pull-ups

Monday 28 May 2018 - CFF Dessert

  • Assault Bike
    Assault Bike 50 Cal for time

Saturday 26 May 2018 - CFF Class

  • Double-under / Push-press
    5 Rounds for time:
    48 Double-unders
    12 Push-presses (40/25)
  • Ab-mat / KB Hang snatches
    Complete for time:
    80 Ab-mat Sit-ups
    60 KB Hang Snatches
    40 Ab-mat Sit-ups

Friday 25 May 2018 - CFF Class

  • Clean and Jerks
    10-min: 1 Squat Clean and Jerk every 30 sec
    Start on 60% and go up when needed
  • Hang Clean and Jerks
    Complete 30 Hang Clean and Jerks in the following format:
    15-10-5
    (60/40)

Thursday 24 May 2018 - CFF Class

  • Rolling AMRAP's
    7-min AMRAP (with a partner):
    7 HSPU (each)
    7 Dumbbell step overs (each / together)

    - rest 2-min -

    7-min AMRAP (with a partner):
    7 Wallballs (each)
    7 Burpees over partner (each / together)

    - 2-min rest -

    7-min AMRAP (with a partner):
    7 KB Swings (each)
    7 Partner Wallballs (each / together)

Thursday 24 May 2018 - CFF Dessert

  • Core work
    4 Sets of plank with 1-min rest

    You decide the length of the plank
    Must be the same for all the rounds

Wednesday 23 May 2018 - CFF Class

  • 1RM Back Squat
    For Weight
  • Deadlift / Thruster
    Complete 2 rounds for time:
    20 Deadlifts
    15 Thrusters
    (40/25)

Wednesday 23 May 2018 - CFF Dessert

  • Good mornings
    5 Sets of 10 Reps

Tuesday 22 May 2018 - CFF Class

  • Dumbbell Bench Press
    7 Sets for 10 reps
  • Sit-ups / DB Snatches / Burpees
    15-min AMRAP:
    20 Ab-mat Sit-ups
    14 DB Snatches
    8 Burpees over dumbbell

Tuesday 22 May 2018 - CFF Dessert

  • Overhead accessory
    4 Round per side of 21m overhead dumbbell walk

Monday 21 May 2018 - CFF Class

  • Double-under “Nancy”
    5 Rounds for time:
    60 Double-unders
    15 Overhead Squats (40/25)
  • Mini Chipper
    Complete for time:
    30 Cal Assault Bike
    20 Box jump overs
    10 Medball Cleans (Heavy)

Monday 21 May 2018 - CFF Dessert

  • D-ball Bear Hug
    Build up to 5-min D-ball bear hug

Saturday 19 May 2018 - CFF Class

  • Snatches / Air Squats
    7 Rounds:
    5 Power snatches (60/35)
    20 Air squat between rounds
  • 1RM Squat Clean Thruster
    Build to a 1 Rep Max Squat Clean Thruster

Friday 18 May 2018 - CFF Class

  • Wallballs / Ab-mat Sit-ups
    3 Rounds for time:
    30 Wallballs
    30 Ab-mat Sit-ups
  • Row / Deadlift / Burpee
    Complete for time:
    30 Cal Row
    20 Deadlifts (100/70)
    10 Burpee Box Jumps

Thursday 17 May 2018 - CFF Class

  • # CardioThursday
    Complete 6 rounds:
    18 Assault Bike
    15 Air Squats
    12 KB SDHP
    9 DB Push-presses
    - rest -

Thursday 17 May 2018 - CFF Dessert

  • Dumbbell Bench Press
    5 Sets of 7 dumbbell bench presses

Wednesday 16 May 2018 - CFF Class

  • Back Squats
    Perform 8 Sets of 1 rep
    (1-1-1-1-1-1-1-1)
  • Cleans / Push-ups / Deadlifts / Burpees
    4-min Ladder (3-6-9-12…):
    Hang squat cleans (45/30)
    Push-ups
    - rest 2-min -
    4-min Ladder (3-6-9-12…):
    Deadlifts (45/30)
    Bar-facing-burpees

Wednesday 16 May 2018 - CFF Dessert

  • Stiff Legged Deadlifts
    Perform 5 Sets of 7 Reps

Tuesday 15 May 2018 - CFF Class

  • Annie
    For Time -

    50-40-30-20-10

    - Double Unders
    - Sit Ups
  • HSPU / Box jumps
    21-15-9:
    Handstand Push-ups
    Box jumps @ 24”

Tuesday 15 May 2018 - CFF Dessert

  • Max Height Box Jump
    Maximum height on a box jump

Monday 14 May 2018 - CFF Class

  • Squat Cleans / KB Snatches
    10 Rounds for time:
    3 Squat Cleans @ 80/55
    10 KB Hang Snatches (5/5)

Monday 14 May 2018 - CFF Dessert

  • Skill Work
    Complete 2 Rounds for time:
    30 Pistol Squats
    15m Handstand walk / bear crawl

Saturday 12 May 2018 - CFF Class

  • Super Saturday
    At 00:00:
    Complete 5 Rounds for time:
    5 Snatches @ 50/35
    12 Dumbbell Strict-presses
    At 12:00:
    Complete 4 Rounds for time:
    10 Cleans @ 50/35
    14 Dumbbell Push-presses
    At 24:00:
    Complete 3 Rounds for time
    15 Deadlifts @ 50/35
    16 Dumbbell Push-jerks

Thursday 10 May 2018 - CFF Class

  • # Cardio Thursday
    3 Rounds:
    1-min Assault Bike
    1-min Box Jumps
    1-min Row
    1-min Alternating Dumbbell Hang Clean and Jerks
    1-min Hand-release Push-ups
    1-min rest

Tuesday 8 May 2018 - CFF Class

  • Assault Bike / KB Swings / HSPU
    4 Rounds:
    15 Calories Assault Bike
    10 KB Swings
    7 Handstand Push-ups

Monday 7 May 2018 - CrossFit

  • DB Bench Press
    7 Sets of 7 Reps
  • Wallballs and dumbbells
    5 Rounds for time:
    12 Wallballs
    1 Length Overhead DB Lunges
    12 DB Snatches
    1 Length Overhead DB Lunges

Wednesday 25 April 2018 - CrossFit

  • Back Squats
    7 Sets of 2 Reps @ 75-80%
    New set every 2:30
  • Double-under / Wallballs
    Complete for time:
    50-40-30-20-10: Double-unders
    25-20-15-10-5: Wallballs

Wednesday 25 April 2018 - CFB Dessert

  • Core work
    3 Rounds of core work:
    L-sit lifts / L-sit switches

Tuesday 24 April 2018 - CrossFit

  • Bench Press / Box Jumps
    12-min AMRAP (with a partner):
    5 Bench Press (60/35)
    5 High box jumps
  • TTB / DB STOH
    10-min AMRAP:
    5 Toes-to-bar
    7 DB STOH right
    5 Toes-to-bar
    7 DB STOH left

Tuesday 24 April 2018 - CFB Dessert

  • D-ball cleans
    Complete 20 D-ball cleans for quality

Monday 23 April 2018 - CrossFit

  • Angie
    For Time -
    100 Pull ups,
    100 Push ups,
    100 Sit ups,
    100 Squats

Monday 23 April 2018 - CFB Dessert

  • Strict Pull-ups
    5 Sets of 3 reps
  • Pull-up Skills
    7 Sets of pull-up skills

Saturday 21 April 2018 - CrossFit

  • Snatches / Muscle-ups
    Complete for time:
    1-2-3-4-5: Power Snatches (60/40)
    1-2-3-4: Muscle-ups
  • Cleans / Muscle-ups
    Complete for time:
    1-2-3-4-5: Power Cleans (90/60)
    1-2-3-4: Muscle-ups
  • Deadlifts / Muscle-ups
    Complete for time:
    1-2-3-4-5: Deadlifts (120/80)
    1-2-3-4: Muscle-ups

Friday 20 April 2018 - CrossFit

  • Push-up / Box Jump / TTB
    Chipper:
    50 Calories Assault Bike
    - Then 4 rounds:
    15 Push-ups (hand release)
    15 Box Jumps
    15 Toes-to-bar
  • Max Height Box Jump
    Maximum height on a box jump

Thursday 19 April 2018 - CrossFit

  • 25-min EMOM
    5 Rounds
    Minute 1: 8-12 Cal Row
    Minute 2: 10-15 KB Swings
    Minute 3: 8-12 Double dumbbell thrusters
    Minute 4: 1-3 Rope Climbs
    Minute 5: rest

Thursday 19 April 2018 - CFB Dessert

  • TTB Skill
    10-min EMOM:
    Strict Toes-to-bar

Wednesday 18 April 2018 - CrossFit

  • Back Squats
    6 Sets of 4 Reps @ 70-75%
    15-min (new set every 2:30)
  • Front Squat / Burpees
    21-15-9:
    Front Squats (60/40)
    Burpees over the bar

Wednesday 18 April 2018 - CFB Dessert

  • Pistols / Push-ups
    3 Rounds for time:
    20 Pistol Squats
    20 Push-ups

Tuesday 17 April 2018 - CrossFit

  • HSPU / Lunge / Sit-ups
    15-min AMRAP:
    5 HSPU
    10 Goblet Lunges
    15 Ab-mat Sit-ups
  • Skill Work
    15-min EMOM:
    Min 1: Toes-to-bar
    Min 2: Double-unders
    Min 3: Pull-ups
    Min 4: Double-unders
    Min 5: rest

Tuesday 17 April 2018 - CFB Dessert

  • DB Strict Presses
    21-15-9:
    DB Strict presses
    Unbroken and heavier each set

Monday 16 April 2018 - CrossFit

  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • Clean and Jerk
    Complete 7 Sets of 3 Reps
    Power Clean and Power Jerks

Monday 16 April 2018 - CFB Dessert

  • Strict Pull-ups
    5 Sets of 3 Strict pull-ups
  • Pull-up technique
    10 Rounds of Pull-ups
    New set every 30 sec
    You decide the number

Saturday 14 April 2018 - CrossFit

  • “Little Eva”
    5 Rounds for time:
    400m Run
    20 KB Swings
    20 Pull-ups

Friday 13 April 2018 - CrossFit

  • 15-min AMRAP
    15-min AMRAP (6-9-12-9-6-9-12):
    Ab-mat Sit-ups
    Front Squats (50/35)
    Ab-mat Sit-ups
    Shoulder-to-overheads (50/35)
  • 3RM Thruster
    Max load for 3 reps

Thursday 12 April 2018 - CrossFit

  • Cardio Chipper
    Complete for time:
    40 Calories Assault Bike
    30 Pull-ups
    40 KB Swings
    30 TTB
  • Quick couplet
    Complete for time:
    100 Double-unders
    50 Air Squats
    100 Double-unders

Thursday 12 April 2018 - CFB Dessert

  • Core Work
    4 Sets of 10-20 GHD sit-ups

Wednesday 11 April 2018 - CrossFit

  • Back Squat Cycle
    Back Squats:
    6 Sets of 6 Reps (65-70%)
    New round every 2:00
  • Bench Press / Deadlift Ladder
    12-min Ladder with a partner:
    1-2-3-4-5-6-7-8-9-10:
    Bench Press (0.75x/0.5x bodyweight)
    Deadlifts (1.5x/1x bodyweight)

Wednesday 11 April 2018 - CFB Dessert

  • Core work
    5 Sets of L-Sit hold
    New set every 2:00

    4 Sets of 10 Plank Jumps (5 in / 5 out)

Tuesday 10 April 2018 - CrossFit

  • The Big Chipper
    5-min AMRAP:
    10 DB Snatches
    10 Box Jumps
    - rest 3-min -
    5-min AMRAP:
    10 DB Step-ups
    10 Push-ups
    - rest 3-min -
    5-min AMRAP:
    10 DB Clean and jerks
    10 Air Squats
    - rest 3-min -
    5-min AMRAP (DB “DT”):
    12 Deadlifts
    9 Hang Cleans
    6 STOH
    Right then left

Tuesday 10 April 2018 - CFB Dessert

  • DB Squat Snatches
    30 DB Squat Snatches

Monday 9 April 2018 - CrossFit

  • Nasty Girls
    3 Rounds for time -

    50 Squats,
    7 Muscle ups,
    10 HP Clean

    Rx: 60kg/40kg
  • Burpee / Sit-up / Burpee
    Complete for time:
    25 Burpees
    100 Ab-mat Sit-ups
    25 Burpees

Monday 9 April 2018 - CFB Dessert

  • Toes-to-bar Work
    TTB Skill
    10-min EMOM:

Saturday 7 April 2018 - CrossFit

  • Saturday Chipper
    3 Rounds:
    24 DB Snatches (Alternating)
    12 CTB Pull-ups / Pull-ups
    - then -
    3 Rounds:
    24 DB Overhead Squats (12R / 12L)
    12 Toes-to-bar
    - then -
    3 Rounds:
    24 DB Clean and Jerks
    12 Burpees

Friday 6 April 2018 - CrossFit

  • Dips / Squats
    12-min AMRAP:
    6 Dips (ring or bar)
    12 Air Squats / Pistols
  • Skill Work
    10 Rope Climbs
    20 Heavy D-ball cleans

Thursday 5 April 2018 - CrossFit

  • "The Ghost"
    “The Ghost”
    6 Rounds for reps:
    1-min Row (for Calories)
    1-min Burpees
    1-min Double-unders
    1-min rest

Thursday 5 April 2018 - CFB Dessert

  • Core Work
    4 Rounds:
    2-min plank
    10-20 Double mountain climbers
    New Round every 4:00

Wednesday 4 April 2018 - CrossFit

  • Back Squat
    Back Squats:
    6 Sets of 8 Reps @ 60-65%
  • Front Squats / HSPU
    7-min Ladder:
    1-2-3-4-5-6-7…
    Front Squats (60/40)
    Handstand Push-ups

Wednesday 4 April 2018 - CFB Dessert

  • Back Extensions
    Back extensions:
    3 Sets of 10-15 reps

Tuesday 3 April 2018 - CrossFit

  • 3 Rep Max Hang Power Clean
    Max Load for 3 Hang Power Cleans
  • HPS / TTB / BJ's
    Complete for time (3-6-9-12-15):
    Hang Power Cleans (50-60/30-40)
    Toes-to-bar
    Box Jumps

Tuesday 3 April 2018 - CFB Dessert

  • HSPU Skills
    Handstand Push-ups skills
    Build to a tough triple
    Drop down for 3 Sets of 3 (easier)

Monday 2 April 2018 - CrossFit

  • Team Cardio Chipper
    4 Person Teams
    Share the work evenly
    2 people may work at a time
    Run must be together
    200 Calories Assault Bike
    200 Calories Row
    400 Ab-mat Sit-ups
    800 Double-unders
    1200m Run

Saturday 31 March 2018 - CrossFit

  • Run / Push-up / Run
    Complete for time:
    800m Run
    80 Push-ups
    800m Run
    (20-min cap)
  • 3RM Bench Press
    Max load for 3 reps

Friday 30 March 2018 - CrossFit

  • MIni Federation Friday Chipper
    Complete for time:

    100 Wallballs
    50 Burpees
    100 KB Swings
    50 Burpees
    100 DB Overhead Lunges
    50 Burpees
    100 Box Jumps

    Share the work between you and a partner

Thursday 29 March 2018 - CrossFit

  • Cardio Thursday
    20-min AMRAP:
    7 TTB
    10 DB Snatches
    13 Air Squats
    16 Double-unders
  • "Durante Core"
    3 Rounds:
    10 Hollow rocks
    10 V-ups
    10 Tuck-ups
    10-sec hollow hold
    New round every 3-min

Thursday 29 March 2018 - CFB Dessert

  • Dumbbell Squat Snatches
    30 Dumbbell Squat Snatches for time

Wednesday 28 March 2018 - CrossFit

  • 1RM Back Squat
    For Weight
  • Wallballs / Pull-ups
    15-12-9-6-3:
    Wallballs
    Pull-ups

Wednesday 28 March 2018 - CFB Dessert

  • Skill Work
    Pull-ups
    CTB Pull-ups
    Muscle-ups

Tuesday 27 March 2018 - CrossFit

  • Push-presses
    Push-press:
    10-10-10-10-10-10-10
  • SDHP / Push-presses
    1-2-3-4-5-6-7-8-9-10:
    Sumo deadlift high pulls
    Push-press
    (40/25)

Tuesday 27 March 2018 - CFB Dessert

  • Row
    2x1000m Row
    Rest when partner goes
    Medium pace

Monday 26 March 2018 - CrossFit

  • Rolling AMRAP's
    5-min AMRAP:
    3 Power Snatches
    5 Over-Bar-Burpees
    - rest 3:00 -
    5-min AMRAP:
    5 Power Cleans
    5 Over-Bar-Burpees
    - rest 3:00 -
    5-min AMRAP:
    7 Deadlifts
    5 Over-Bar-Burpees
    (60/40)

Monday 26 March 2018 - CFB Dessert

  • Core work
    4 Sets of 20 DB plank passes

Friday 23 March 2018 - CrossFit

  • Bench Press
    7 Sets of 3 reps
  • Push-up / Air Squat
    3 Rounds for time:
    25 Push-Ups
    35 Air Squats

Thursday 22 March 2018 - CrossFit

  • Cardio Chipper
    3 Rounds:
    40/25 Calories Row
    30/20 Cal Assault Bike
    20 DB Box Step-ups
    100 Double-unders
    - rest -

Thursday 22 March 2018 - CFB Dessert

  • Overhead Stability
    5x20m Dumbbell Overhead Walk
    (per side)

Wednesday 21 March 2018 - CFB Dessert

  • Partner Chipper
    10-min AMRAP:
    2 Power Snatches (60/40)
    4 Over-bar-burpees
    6 Toes-to-bar
  • Partner Chipper 2
    10-min AMRAP:
    2 Power Cleans (80/55)
    4 Over-bar-burpees
    6 Toes-to-bar
  • Partner Chipper 3
    10-min AMRAP:
    2 Deadlifts (100/70)
    4 Over-bar-burpees
    6 Toes-to-bar

Tuesday 20 March 2018 - CrossFit

  • Burpee Pull-up / 20 D/U
    12-min Ladder
    1-2-3-4-5-6-7-8-9-10:
    Burpee Pull-ups
    20 Double-unders before each round
  • Pistols Squats
    21-15-9:
    Pistol Squats Left
    Pistol Squats Right
  • Dumbbell Deadlifts
    21-15-9:
    Single-leg DB Deadlifts Right
    Single-leg DB Deadlifts Left

Tuesday 20 March 2018 - CFB Dessert

  • DB Bench Press
    DB Bench Press:
    4 Sets of 10 Reps

Monday 19 March 2018 - CrossFit

  • Ab-mat Sit-ups / DB Snatches
    3 Rounds for time:
    50 Ab-mat Sit-ups
    30 DB snatches
  • DB STOH
    21-15-9:
    Dumbbell Shoulder to Overhead
  • DB Hang Power Cleans
    21-15-9:
    DB Hang Power Cleans

Monday 19 March 2018 - CFB Dessert

  • D-ball Cleans
    20 Reps of a heavy D-ball clean

Friday 16 March 2018 - CrossFit

  • Bench Press
    7 Sets of 5 Reps
  • Box Jumps / KB C/J
    10-min AMRAP:
    15 Box jumps
    10 KB Clean and jerks

Thursday 15 March 2018 - CrossFit

  • 30-min AMRAP
    1 DB Complex*
    12 Ab-mat Sit-ups
    (Alternating with a partner)

    *DB complex consists of the following
    3 DB snatches
    3 DB strict presses
    3 DB overhead squats
    3 DB squat snatches

Thursday 15 March 2018 - CFB Dessert

  • D-ball Walk
    5x 30m D-ball walk

Wednesday 14 March 2018 - CrossFit

  • Thrusters
    7 Sets of 3 reps ascending in weight
  • The Barbell Seven's
    7-min AMRAP:
    7 Thrusters
    7 Power Cleans
    7 Deadlifts
    (45/30)

Wednesday 14 March 2018 - CFB Dessert

  • Core Work
    3 Rounds:
    30 Sec GHD Plank
    20 Double mountain climbers
    Rest as needed

Tuesday 13 March 2018 - CrossFit

  • Double-under infused Helen
    5-6 Rounds for time:
    80 Double-unders
    24 KB Swings
    12 CTB Pull-ups

Tuesday 13 March 2018 - CFB Dessert

  • Go for a run!
    Run 1.6km (4x400m)

Monday 12 March 2018 - CrossFit

  • "Jackie's Evil Twin"
    Complete for time:
    1000m Row
    75 Wallballs
    50 Toes-to-bar

Monday 12 March 2018 - CFB Dessert

  • Core Work
    5 Rounds:
    1-min Plank
    Rest when parter goes

Friday 9 March 2018 - CrossFit

  • "The Big EMOM":
    25-min EMOM:
    Min 1: 8-12 Wallballs
    Min 2: 8-12 Goblet Lunges
    Min 3: 1-2 Rope Climbs
    Min 4: 7-12 Cal Row
    Min 5: rest

Thursday 8 March 2018 - CrossFit

  • #CardioThursday
    10 Rounds:
    12/8 Calories Assault Bike:
    8 KB Swings
    4 Burpees Box Jumps

Wednesday 7 March 2018 - CrossFit

  • Snatch Complex:
    Build to a heavy complex
    3 Power snatches
    3 Power jerks
    3 Overhead squats
  • Power snatch + Overhead squat
    10 Rounds for time:
    1 Power snatch
    3 Overhead Squats
    (70/45)

Wednesday 7 March 2018 - CFB Dessert

  • GHD Hip Extensions
    3 Sets of 10-15 Hip extensions on GHD

Tuesday 6 March 2018 - CrossFit

  • DB OH Squats / Double-unders
    10 Rounds for time:
    5 DB OH Squats
    25 Double-unders
  • Pull-ups / MB Squat Cleans
    10-min AMRAP:
    6 (CTB) Pull-ups
    12 Medball Squat cleans

Tuesday 6 March 2018 - CFB Dessert

  • Muscle-up Skills
    5 Sets of Muscle-up Skills

Monday 5 March 2018 - CrossFit

  • Lunge Strength
    Front rack lunges:
    10-10-10-10-10
  • Front Squats / Burpees
    Open Workout 12.3
    5-min Ladder (3-6-9-2-15-18…)
    Front Squats (50/35)
    Bar-facing burpees

Monday 5 March 2018 - CFB Dessert

  • D-ball Cleans
    20 Reps in total

Saturday 3 March 2018 - CrossFit

  • Big Chipper
    10 Clean and jerks
    20 Toes-to-bar
    10 Clean and jerks
    40 Pull-ups
    10 Clean and jerks
    20 Toes-to-bar
    10 Clean and jerks
    (60/40)
    Minimum 2 reps at a time

Friday 2 March 2018 - CrossFit

  • Chipper
    4 Rounds for time:
    10 Deadlifts (100/70)
    15 Burpees-over-bar
    20 Ab-mat Sit-ups
    50 Double-unders

Thursday 1 March 2018 - CrossFit

  • #CardioThursday
    4 Rounds:
    1-min Assault Bike
    30-sec rest
    1-min DB Box Step-ups
    30-sec rest
    1-min Assault Bike
    30-sec rest
    1-min D-ball Cleans
    30-sec rest

Thursday 1 March 2018 - CFB Dessert

  • Handstand Push-ups
    1 Set every minute for 10-minutes

Wednesday 28 February 2018 - CrossFit

  • 1RM Hang Squat Snatch
    1 Rep Max Hang Squat Snatch
  • Burpees / Snatches
    7 Rounds:
    2-min work / 1-min rest
    40-30-20: Over-bar-burpees
    30-20-10: Hang Squat Snatches (45/30)

Wednesday 28 February 2018 - CFB Dessert

  • D-ball Hold
    Build up to 5-min of D-ball bear hug

Tuesday 27 February 2018 - CrossFit

  • Bench Press
    3-3-3-3-3-3
    Every set is heavier than the last
  • Plate chipper
    Complete for time:
    30 Overhead Plate Lunges
    45 Plate Push-presses
    90 Sit-ups
    45 Plate Push-presses
    30 Overhead Plate Lunges
    (20/10)

Tuesday 27 February 2018 - CFB Dessert

  • Core work
    4 Rounds:
    1-min Plank
    30-sec Side plank
    30-sec Side plank
    - 15-sec rest between every set -

Monday 26 February 2018 - CrossFit

  • CTB / Push-up / Pistols
    20-min AMRAP:
    10 CTB Pull-ups
    15 Push-ups
    20 Pistol Squats
    Every 3 rounds do 70 Double-unders

Monday 26 February 2018 - CFB Dessert

  • Muscle-up skill work
    5 Sets of 5 Kip swings

    5 Sets of Muscle-up skills

Saturday 24 February 2018 - CrossFit

  • Super Chipper
    800m Run
    - Straight into -
    40-30-20-10:
    Wallballs
    Ball Deadlifts
    Overhead Lunges
    Ball Deadlifts
    - Straight into -
    800m Run

Friday 23 February 2018 - CrossFit

  • Sit-ups / Strict HSPU
    10 Rounds:
    10 Ab-mat Sit-ups
    5 Strict HSPU
  • V-ups / Strict Dips
    10 Rounds:
    10 V-ups
    5 Strict Dips

Thursday 22 February 2018 - CrossFit

  • Cardio Thursday
    4 Rounds:
    1-min Row
    30-sec rest
    1-min Box Jumps (no rebounds)
    30-sec rest
    1-min Assault Bike
    30-sec rest
    1-min Alternating DB snatches (floor)
    30-sec rest

Thursday 22 February 2018 - CFB Dessert

  • 1 Armed Squat Snatches
    30 DB Squat Snatches for time

Wednesday 21 February 2018 - CrossFit

  • 1RM Hang Squat Clean
    For Weight
  • Burpees / Hang Squat Cleans
    7 Rounds:
    2-min work / 1-min rest
    40-30-20: Over-bar-burpees
    30-20-10: Hang Squat Cleans

Wednesday 21 February 2018 - CFB Dessert

  • Pistol Squats
    Pistol Skill Work

    50 Pistols for quality

Tuesday 20 February 2018 - CrossFit

  • KB / DB COmplexes
    4 Rounds of KB / DB complexes
    5 DB snatches + 5 DB presses + 5 DB OHS right
    Partner goes
    5 DB snatches + 5 DB presses + 5 DB OHS left
    Partner goes
  • TTB / KB Swings
    7-min AMRAP:
    7 Toes-to-bar
    7 KB Swings

Tuesday 20 February 2018 - CFB Dessert

  • Back Extensions
    3 Rounds:
    10 Back extensions

Monday 19 February 2018 - CrossFit

  • Snatches / Muscle-ups
    10-min AMRAP:
    5 Power Snatches (40/35)
    3 Bar Muscle-ups
  • Power Snatches
    5-4-3-2-1 / 5-4-3-2-1 / 5-4-3-2-1
    Easy / Medium / Tough

Monday 19 February 2018 - CFB Dessert

  • Strict Pull-ups
    5 Sets of 3 Reps
  • Pull-up Endurence
    1 Sets of pull-ups every 0:30 for 5-min

Saturday 17 February 2018 - CrossFit

  • Run / Burpee Pull-up / Run
    800m Run
    80 Burpee Pull-ups
    800m Run

Friday 16 February 2018 - CrossFit

  • Sit-ups / Lunges
    15-min AMRAP:
    20 Ab-mat Sit-ups
    10 Overhead Lunges right
    10 Overhead Lunges left
  • KB Complex
    Complete 4 Rounds per arm with a partner
    5 KB Snatches
    5 KB Overhead Squats
    5 KB Strict Press / Push-presses

Thursday 15 February 2018 - CrossFit

  • HSPU / KB SDHP
    8-min AMRAP:
    5 HSPU
    10 KB SDHP
  • Shoulder to overhead complex
    7 Sets of this complex
    1 Push-press + 1 Push-jerk + 1 Split Jerk

Thursday 15 February 2018 - CFB Dessert

  • KB Overhead work
    2 Rounds:
    5 1 Armed Overhead Squats right
    5 1 Armed Overhead Squats left

    2 Rounds:
    5 1 Armed Squat Snatches right
    5 1 Armed Squat Snatches left

Wednesday 14 February 2018 - CrossFit

  • Power / Squat Cleans
    New round every 2:00 x 8
    1 Power Clean + 7 Squat Cleans
    2 Power Cleans + 6 Squat Cleans
    3 Power Cleans + 5 Squat Cleans
    4 Power Cleans + 4 Squat Cleans
    5 Power Cleans + 3 Squat Cleans
    6 Power Cleans + 2 Squat Cleans
    7 Power Cleans + 1 Squat Cleans
    8 Power Cleans
  • Deadlifts / Bar-facing-burpees
    Complete for time
    1 Deadlift + 7 Bar-facing-burpees
    2 Deadlifts + 6 Bar-facing-burpees
    3 Deadlifts + 5 Bar-facing-burpees
    4 Deadlifts + 4 Bar-facing-burpees
    5 Deadlifts + 3 Bar-facing-burpees
    6 Deadlifts + 2 Bar-facing-burpees
    7 Deadlifts + 1 Bar-facing-burpees
    8 Deadlifts
    Use the same weight as the previous workout

Wednesday 14 February 2018 - CFB Dessert

  • Rope Climbs
    Complete 10 Rope Climbs

Tuesday 13 February 2018 - CrossFit

  • Assault Bike / TTB
    21-15-9:
    Assault Bike
    Toes-to-bar
  • Rowing / KB Swings
    21-15-9:
    Calories Row
    KB Swings

Tuesday 13 February 2018 - CFB Dessert

  • Core Work
    4 Rounds:
    1-min Plank
    30-sec Side plank
    30-sec Side plank

Monday 12 February 2018 - CrossFit

  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Monday 12 February 2018 - CFB Dessert

  • Pull-ups
    5 Sets of 2 Strict Pull-ups (Weighted)

    5-min: Do a set of Pull-ups every 30-sec

Saturday 10 February 2018 - CrossFit

  • Assault Bike / Wallballs
    15-12-9:
    Calories Assault Bike
    Wallballs
  • Row / Wallballs
    15-12-9:
    Calories Row
    Wallballs
  • Wallballs
    Complete 50 Wallballs for time

Thursday 8 February 2018 - CrossFit

  • 4 Rounds
    15/10 Calories Assault Bike
    10 Dumbbell Snatch
    5 Ring Dips
    15/10 Cal Row
    10 TTB
    5 Ring Pull-ups
    - rest -
  • KB Sprint
    Complete for time:
    30 KB Swings
    30 KB Snatches

Wednesday 7 February 2018 - CrossFit

  • Back Squat / Burpees
    20-min AMRAP:
    15 (Body weight) back squats
    20 Bar-facing-burpees
  • Front Squat
    Build up to a heavy single front squat

Tuesday 6 February 2018 - CrossFit

  • "The Unbroken"
    12-min AMRAP:
    3 Power Snatches
    5 Power Cleans
    7 Deadlifts
    21 Ab-mat sit-ups
  • Core work
    4 Rounds for quality:
    10 Half moons
    10 Moon halfs
    10 Hollow rocks

Monday 5 February 2018 - CrossFit

  • Sprint Murph
    Complete for time:
    400m Run
    100 Double-unders
    - Then 5 Rounds for time -
    10 Pull-ups
    15 Push-ups
    25 Air Squats
    - Then -
    100 Double-unders
    400m Run

Saturday 3 February 2018 - CrossFit

  • Chipper
    3 Rounds for time:
    400m Run
    25 Burpees
    30 KB Swings
    35 AB-Mat Sit-ups

Friday 2 February 2018 - CrossFit

  • Partner Chipper
    Team Workout:
    Complete for time with a partner:
    150 Wallballs
    100 TTB
    200 Ab-mat Sit-ups
    100 Pull-ups
    150 Box Jumps

Thursday 1 February 2018 - CrossFit

  • Air Squat / Push-ups
    15-min AMRAP:
    60-50-40: Air Squats
    30-25-20: Push-ups
  • 3RM Bench Press
    Max load for 3 reps

Wednesday 31 January 2018 - CrossFit

  • Front Squat / Deadlift
    30-20-10:
    Front Squats (50/35)
    Deadlifts
  • 1RM Back Squat
    For Weight

Tuesday 30 January 2018 - CrossFit

  • Assault Bike / Burpee / Row / GHD Sit-ups
    4 Rounds:
    1-min Cal Assault Bike
    - 45 sec rest -
    1-min Burpees to a plate
    - 45 sec rest -
    1-min Cal Row
    - 45 sec rest -
    1-min GHD Sit-ups
    - 45 sec rest -

Monday 29 January 2018 - CrossFit

  • Hang Squat Cleans / Burpee Bar Muscle-ups
    12-9-6:
    Hang Squat Cleans (75/50)
    Burpee Bar Muscle-ups
  • Strict (weighted) Pull-ups
    Strict weighted pull-ups:
    3-3-3-3-3-3

Saturday 27 January 2018 - CrossFit

  • Big Chipper
    3 Rounds:
    15 Burpee pull-ups
    20 Hang Power Cleans
    25 Push-ups (games style)
    30 Front rack lunges

Friday 26 January 2018 - CrossFit

  • The Open 17.1
    10 DB snatches
    15 Burpee box jump-overs
    20 DB snatches
    15 Burpee box jump-overs
    30 DB snatches
    15 Burpee box jump-overs
    40 DB snatches
    15 Burpee box jump-overs
    50 DB snatches
    15 Burpee box jump-overs

    Rx:
    m 50lbs/24in
    F 35lbs/20in

    20 min time cap

Thursday 25 January 2018 - CrossFit

  • TTB / Double-unders
    10 Rounds:
    9 TTB
    25 Double-unders
  • HSPU/SDHP
    21-15-9:
    Handstand Push-ups
    Sume-Deadlift-High-Pulls (40/25)

Wednesday 24 January 2018 - CrossFit

  • Push-press / Power clean
    21-15-9:
    Push Presses
    Power Cleans
    (60/45)
  • 1RM Clean & Jerk
    For Weight

Tuesday 23 January 2018 - CrossFit

  • Chipper
    Complete for time:
    500m Row
    40 Wallballs
    30 Box Jumps overs (24”/20”)
    20 Pistol Squats
    10 Muscle-ups
  • Core Work
    3 Rounds of:
    15 Hollow Rocks
    15 Superman’s

Monday 22 January 2018 - CrossFit

  • The Lift and Burpee Chipper
    5-min AMRAP:
    3 Hang Power Snatches (50/35)
    5 Burpees-over-bar
    - rest 3-min -
    5-min AMRAP:
    5 Hang Power Cleans (50/35)
    5 Burpees-over-bar
    - rest 3-min -
    5-min AMRAP:
    7 Deadlifts (50/35)
    5 Burpees-over-bar

Saturday 20 January 2018 - CrossFit

  • Nancy
    5 Rounds for time -

    400m run,
    15 Overhead squats

    Rx: 43kg/30kg

Friday 19 January 2018 - CrossFit

  • Triplet
    10 Rounds for time:
    9 TTB
    6 Over-the-bar Burpees
    3 Power Cleans (90/50)

Thursday 18 January 2018 - CrossFit

  • CTB / Double-unders
    10 Rounds for time:
    9 CTB Pull-ups
    25 Double-unders
  • 1RM Strict Press
    For Weight

Wednesday 17 January 2018 - CrossFit

  • Squat Snatch + Hang Squat Snatch + OHS
    Squat Snatch (5 Rounds):
    Minute 1: 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS
    Minute 2: 1 Squat Snatch + 1 Hang Squat Snatch + 2 OHS
    Minute 3: 1 Squat Snatch + 1 Hang Squat Snatch + 3 OHS
    Minute 4: rest

Tuesday 16 January 2018 - CrossFit

  • Dumbbell / KB work
    5 Rounds with a partner:
    4 DB snatches left
    6 Overhead lunges
    8 DB Cleans and jerks left
    Then partner goes left
    Then you go right
    Then partner goes right
  • Double-under / KB Swings
    Complete for time:
    75 Double-unders
    75 KB Swings
    75 Double-unders

Monday 15 January 2018 - CrossFit

  • Karen
    For Time -

    150 Wall-ball shots
  • Front Squats
    5-5-4-4-3-3-2-2-1-1

Saturday 13 January 2018 - CrossFit

  • Chipper
    Complete 2 Rounds for time:
    100 Double-unders
    50 Deadlifts @ 80/55
    100 Double-unders
    50 TTB

Friday 12 January 2018 - CrossFit

  • Bench Press
    Bench Press:
    5-5-4-4-3-3-2-2-1-1
  • Partner Ladder
    10-min Ladder With a partner (2-4-6-8-10:)
    Box Jumps
    Bar Dips

Thursday 11 January 2018 - CrossFit

  • Row / Snatches / Double-unders
    5 Rounds:
    1-min Row
    1-min Double-unders
    1-min Alternating KB Snatches
    1-min Rest

Wednesday 10 January 2018 - CrossFit

  • Squat Clean / Front Squat
    19-min EMOM (5 Rounds):
    Minute 1: 1 Squat Clean + 1 Front Squat
    Minute 2: 1 Squat Clean + 2 Front Squats
    Minute 3: 1 Squat Clean + 3 Front Squats
    Minute 4: rest

Tuesday 9 January 2018 - CrossFit

  • 4 x 3-min AMRAP's
    4 Rounds:
    3-min AMRAP (continue where you left off)
    1-min rest

    10 Pull-ups
    15 Push-ups
    20 Ab-mat Sit-ups
    25 Air Squats

Monday 8 January 2018 - CrossFit

  • Snatch / Clean and Jerk / Double-unders
    12-min AMRAP:
    1 Squat Snatch
    3 Cleans and Jerks
    30 Double-unders
    (60/35)

Wednesday 20 December 2017 - CrossFit

  • 12 Days of Christmas
    1 Muscle-up
    2 Overhead Squats
    3 Box Jumps
    4 Push-presses
    5 TTB
    6 Front Squats
    7 KB Swings
    8 Power Cleans
    9 Pull-ups
    10 Deadlifts
    11 Over-the-bar burpees
    12 Muscle-ups
    (50/35)

Tuesday 19 December 2017 - CrossFit

  • Chipper
    5 Rounds for quality:
    2 Rope Climbs
    4 Handstand Push-ups
    8 Pistol Squats
    16 Ab-mat Sit-ups
    20 Cal Row

Tuesday 19 December 2017 - CFB Dessert

  • Skill
    Pick a skill and work on it

Monday 18 December 2017 - CrossFit

  • Cindy
    AMRAP 20min:

    5 pull ups,
    10 push ups,
    15 squats
  • Core work
    3 Rounds:
    15-20 GHD Sit-ups
    1-min Plank

Monday 18 December 2017 - CFB Dessert

  • Double-under / Ball cleans
    3 Rounds:
    100 Double-unders
    10 Heavy D-ball cleans

Saturday 16 December 2017 - CrossFit

  • Deadlifts / Pull-ups / Push-ups
    5 Round for time:
    6 Deadlifts (120/75)
    12 Pull-ups
    18 Push-ups
  • Run / TTB
    For time:
    400m Run
    40 TTB
    400m Run

Friday 15 December 2017 - CrossFit

  • Burpee / Power Cleans
    30-20-10: Over-bar-burpees
    20-15-10: Power Cleans (60/80/100) (35/45/55)
    2-min Work / 1-min rest
    (7 Rounds)

Thursday 14 December 2017 - CrossFit

  • Skills
    15-min AMRAP:
    15m Handstand walk
    15 TTB
    30 Pistol Squats
  • Sprint
    Complete for time:
    50 Ab-mat Sit-ups
    150 Double-unders
    50 Ab-mat Sit-ups

Thursday 14 December 2017 - CFB Dessert

  • More Skills
    Choose a skill to work on or do some accessory work,
    relevant to you
    Speak to a coach about what you can work on

Wednesday 13 December 2017 - CrossFit

  • 1RM Back Squat
    For Weight
  • Back Ext / S.L.D.'s
    3 Rounds:
    10 Back Extensions
    10 Stiff Legged Deadlifts (@ 35% of max BS)

Wednesday 13 December 2017 - CFB Dessert

  • Bench Press
    5 Sets of 5 Reps @ 75%

Tuesday 12 December 2017 - CrossFit

  • Push-up / Row / Burpees
    20 Rounds (with a partner):
    13 Push-ups
    10 Cal Row
    7 Burpees over rower
    You go / I go

Tuesday 12 December 2017 - CFB Dessert

  • Double-under / GHD Sit-ups
    4 Rounds:
    50 Double-unders
    25 GHD Sit-ups

Monday 11 December 2017 - CrossFit

  • Diane
    For Time -

    21-15-9
    Deadlifts,
    Handstand Pushups

    Rx: 100kg/60kg
  • 5RM Deadlift
    Max load for 5 reps

Monday 11 December 2017 - CFB Dessert

  • Strict (Weighted) Pull-ups
    5 Sets of 3 Reps

    - straight into -

    Do a set of pull-ups every 0:30 sec for 10 rounds
    Work on technique

Monday 11 December 2017 - CFB Dessert

  • Strict (Weighted) Pull-ups
    5 Sets of 3 Reps

    - straight into -

    Do a set of pull-ups every 0:30 sec for 10 rounds
    Work on technique

Saturday 9 December 2017 - CrossFit

  • 1RM Snatch
    For Weight
  • 1RM Clean & Jerk
    For Weight

Friday 8 December 2017 - CrossFit

  • HSPU / TTB / BJ
    10-8-6-4-2:
    HSPU
    TTB
    Box Jumps (30”/24”)
  • Bench Press:
    Bench press:
    5 Sets of 5 Reps

Thursday 7 December 2017 - CrossFit

  • Wallball / Burpee / Row
    3 Rounds (for reps):
    2-min Wallballs
    - 1-min rest -
    2-min Burpees
    - 1-min rest -
    2-min Row (for Calories)
    - 1-min rest -

Thursday 7 December 2017 - CFB Dessert

  • Handstand walk
    Practice handstand walks for 10-min

Wednesday 6 December 2017 - CrossFit

  • Overhead / Front / Back Squat
    Overhead Squat:
    1-1-1-1-1

    Front Squat:
    1-1-1-1-1

    Back Squat:
    1-1-1-1-1

Wednesday 6 December 2017 - CFB Dessert

  • Pull-ups
    Complete 5 sets of 3 strict (weighted pull-ups)
  • Pull-ups
    Do pull-ups every 3 sec for 5-min
    You choose the number
    Work on technique

Tuesday 5 December 2017 - CrossFit

  • KB Annie
    50-40-30-20-10:
    KB Swings
    Ab-mat sit-ups
  • KB Lunges / KB Snatches
    4 Rounds for time:
    10 KB front rack lunges right
    10 KB hand snatches right
    10 KB front rack lunges left
    10 KB hand snatches left

Tuesday 5 December 2017 - CFB Dessert

  • Row
    30 sec on / 30 sec off
    10-min
    Go hard

Monday 4 December 2017 - CrossFit

  • Jackie
    For Time -

    1000m Row,
    50 thrusters,
    30 Pull ups

    Rx: 20kg/15kg
  • Rope Climbs / Farmer's Walks
    3 Rounds (for quality):
    3 Rope climbs
    3 Lengths of farmer’s walks

Monday 4 December 2017 - CFB Dessert

  • Power Cleans
    10-min EMOM:
    3 Power Cleans
    Same weight across all sets
    Work on technique

Thursday 30 November 2017 - CrossFit

  • Bounce Squat
    5 Sets of 3 Reps 60%
  • Row / Burpee
    3 Rounds alternating with a partner:
    20 Calories Row
    20 Burpees over paralette
    15 Calories Row
    15 Burpees over paralette
    10 Calories Row
    10 Burpees over paralette

Thursday 30 November 2017 - CFB Dessert

  • GHD Sit-ups / Box jump
    6 Rounds for time:
    8 GHD Sit-ups
    10 Box jumps (rebounds)

Wednesday 29 November 2017 - CrossFit

  • "Gwen"
    (15-12-9)
    Unbroken clean and jerks
    Rest as needed between sets
    You choose the weight
  • 3RM Deadlift
    Max load for 3 reps

Tuesday 28 November 2017 - CrossFit

  • HSPU / Core
    4-min AMRAP:
    6 Handstand Push-ups
    6 Medball leg to arm passes
    - 2-min rest -
    4-min AMRAP:
    5 Handstand Push-ups
    5 Medball leg to arm passes
    - 2-min rest -
    4-min AMRAP:
    4 Handstand Push-ups
    4 Medball leg to arm passes
  • Plank / Hip Extensions
    3 Rounds (alternating with a partner):
    1-min Plank
    15 Hip Extensions

Tuesday 28 November 2017 - CFB Dessert

  • D-ball cleans
    Do 15 heavy D-ball cleans

Monday 27 November 2017 - CrossFit

  • Karen
    For Time -

    150 Wall-ball shots
  • Double-unders / Air Squats
    10-min Ladder:
    5-10-15-20…: Double-unders
    15 Air Squat between rounds

Monday 27 November 2017 - CFB Dessert

  • Strict Press
    10-min EMOM:
    10 Strict presses with the bar
    Choose a weight with which you can go unbroken every round

Saturday 25 November 2017 - CrossFit

  • Run / STOH / Pull-up
    Complete for time:
    3 Rounds:
    400m Run
    20 Should-to-Overhead (50/35)
    15 Pull-ups
  • Push-ups
    70-100 Push-ups for time

Friday 24 November 2017 - CrossFit

  • HSPU / Box-jump
    12-min Ladder:
    1-2-3-4-5-6-7...
    Handstand Push-ups
    8 Box jumps between rounds (no rebounds)
  • Bench Press
    5 Sets of 3 Reps @ 80%

Thursday 23 November 2017 - CrossFit

  • Row / Sit-ups
    For Time (with a partner):
    10-20-30-40-(50):
    Calories Row
    Ab-mat Sit-ups
    (You go / I go)
  • Sprint
    For time:
    500m Row
    50 Push-ups

Thursday 23 November 2017 - CFB Dessert

  • Double-under / GHD Sit-ups
    4 Rounds:
    50 Double-unders
    15-25 GHD Sit-ups
    (For Quality)

Wednesday 22 November 2017 - CrossFit

  • "Speed Kills"
    8-min Ladder (4-8-12-16-20…):
    Deadlifts (100/70)
    Lateral Burpees
  • 1RM Clean
    Full Clean for Weight

Wednesday 22 November 2017 - CFB Dessert

  • CrossOver Symmetry
    4 Rounds:
    10 Face-pull / Press / Release

Tuesday 21 November 2017 - CrossFit

  • "Vin Diesel"
    Complete for time (12-9-6):
    Hang Power Clean
    Thrusters
    9-min time cap
  • "Which Bar Do You Prefer"
    In the remainder of the 9-min time cap
    Do as many TTB as possible
    Do 3 Hang Power Cleans every time you come off the bar
  • Durante Core
    3 Rounds (with a partner):
    10 Hollow Rocks
    10 Tuck-ups
    10 V-ups
    10-20 sec L-sit

Tuesday 21 November 2017 - CFB Dessert

  • Handstand Walk
    Practice Handstand walk for 10-min

Monday 20 November 2017 - CrossFit

  • That Escalated Quickly
    Complete for time:
    2 Rounds:
    10 CTB Pull-ups
    10 OHS
    2 Rounds:
    8 CTB Pull-ups
    8 OHS
    2 Rounds:
    6 CTB Pull-ups
    6 OHS
    2 Rounds:
    4 Bar Muscle-ups
    4 Squat Snatches
    2 Rounds:
    2 Rounds:
    2 Bar Muscle-ups
    2 Squat Snatches

Monday 20 November 2017 - CFB Dessert

  • Strict Pull-ups
    5 Sets of 2 (weighted)
    2 Build-up sets

Saturday 18 November 2017 - CrossFit

  • Chipper
    Complete for time:
    1200m Run buy-in
    7 Rounds:
    7 Pull-ups (CTB)
    7 Front Squats
    7 TTB
    7 Power cleans
    1200m Run Buy-out

Friday 17 November 2017 - CrossFit

  • Bench Press
    5 Sets of 3 Reps @ 75%
    (15-min)
  • Push-ups / Lunges
    Complete for time:
    50 Push-ups on a plate
    100 Overhead Plate lunges
    50 Push-press with a plate

Thursday 16 November 2017 - CrossFit

  • Overhead Squat / Muscle-up
    Complete for time:
    - 500m Row Buy-in
    30 Overhead Squats (50/35)
    15 Muscle-ups
    20 Overhead Squats (50/35)
    10 Muscle-ups

Thursday 16 November 2017 - CFB Dessert

  • Power Snatch
    Heavy single power snatch

Wednesday 15 November 2017 - CrossFit

  • Box Squats
    Use 15-min to find a heavy 5-rep Box Squat
    Use the next 15-min for 5 Sets of 3 Reps at that weight
  • Stiff Legged Deadlifts
    5-min AMRAP with a partner:
    5 Reps alternating
    @40-50% of the heavy 5 box squat

Wednesday 15 November 2017 - CFB Dessert

  • Double-unders / Burpees
    3 Rounds for time:
    100 Double-unders
    25 Burpees

Wednesday 15 November 2017 - CrossFit

  • Box Squats
    Use 15-min to find a heavy 5-rep Box Squat
    Use the next 15-min for 5 Sets of 3 Reps at that weight
  • Stiff Legged Deadlifts
    5-min AMRAP with a partner:
    5 Reps alternating
    @40-50% of the heavy 5 box squat

Tuesday 14 November 2017 - CrossFit

  • Row / Handstand push-ups
    20-min Ladder with a partner:
    2-4-6-8-10-12-14-16… Cal Row
    1-2-3-4-5-6-7-8… HSPU
    Rower is occupied at all times
  • Core accessory work
    10 Rounds:
    8 Ab-mat Sit-ups
    4 TTB

Tuesday 14 November 2017 - CFB Dessert

  • Handstand Walk
    Practice Handstand walk for 10-min

Monday 13 November 2017 - CrossFit

  • Elizabeth
    For Time -

    21-15-9
    Cleans,
    Ring dips

    Rx: 60kg/40kg
  • Power Clean
    Build up to a heavy single in 10-min

Monday 13 November 2017 - CFB Dessert

  • KB Swings / Pistols
    10 Rounds for time:
    5 KB Swings (Heavy)
    4 Pistol Squats

Thursday 9 November 2017 - CrossFit

  • 20-min EMOM
    1-min: Calorie Row
    1-min: GHD Sit-ups
    1-min: Burpees to plate
    1-min: rest
  • D-Ball Cleans
    Technique work

Wednesday 8 November 2017 - CFB Dessert

  • Shoulder Accessory Work
    3 Rounds of 10 reps on Crossover Symmetry:
    Face-pull / press / release

Wednesday 8 November 2017 - CrossFit

  • Pause Front Squats
    7 Sets of 7 Reps
    You decide the weight
  • 4 Rounds: Accessory complex:
    7 Stiff Legged Deadlifts
    7 Bent Over Rows
    7 Deadlifts

Tuesday 7 November 2017 - CrossFit

  • 10-min AMRAP
    3 Power Snatches (60/40)
    6 Deadlifts (60/40)
    15 Double-unders
  • Bench Press
    5 Sets of 3 Reps @ 70%

Tuesday 7 November 2017 - CFB Dessert

  • Rowing
    30 sec on / 30 sec off for 10-min
    Go hard

Monday 6 November 2017 - CrossFit

  • Angie
    For Time -
    100 Pull ups,
    100 Push ups,
    100 Sit ups,
    100 Squats

Monday 6 November 2017 - CFB Dessert

  • Handstand walks
    Practice hand stand walks for 10-minutes

Saturday 4 November 2017 - CrossFit

  • "DT Straight"
    Complete for time:
    60 Deadlifts
    45 Hang Power Cleans
    30 Shoulder-to-overheads
    (65/45)

    Every time you break. Do 10 Over-the-bar burpees

Friday 3 November 2017 - CrossFit

  • 5 Rounds for time:
    200m Run
    20 Air Squats
  • Complete for time:
    20 GHD Sit-ups
    20 Pull-ups
    30 V-ups
    15 Strict Pull-ups
    40 Ab-mat Sit-ups
    10 Bar Muscle-ups

Friday 3 November 2017 - CFB Dessert

  • Federation Friday
    3 Rounds With 2-3 people:
    100 Wallballs
    50 Over-the-box Burpees
    100 DB Snatches
    50 Over-the-box Burpees
    100 TTB

Thursday 2 November 2017 - CrossFit

  • 15-min AMRAP:
    30m Suitcase carry right
    15m Front Rack Kettlebell Lunges
    30m Suitcase carry left
    15m Front Rack Kettlebell Lunges
  • Front Rack Lunges
    5 Rounds of 10 Front Rack Lunges @ 50% of 1RM Front Squat

Thursday 2 November 2017 - CFB Dessert

  • Rowing
    10 Rounds:
    1-min on / 1-min off

Wednesday 1 November 2017 - CrossFit

  • 1RM Bench Press
    For Weight
  • Compete for time:
    25 Push-ups
    50 KB Swings
    25 Push-ups

Wednesday 1 November 2017 - CFB Dessert

  • Gymanstics Complex
    Complete 7-10 Rounds of the following gymnastics
    Complex
    3-4 TTB
    2-3 Pull-ups
    1-2 Muscle-up

Tuesday 31 October 2017 - CrossFit

  • AMRAP 30-min
    In groups of 2-3 people:
    15 Calories Row
    10 Wallballs
    5 Over-the-box Burpees
    1 Person completes a rounds before the next person goes

Tuesday 31 October 2017 - CFB Dessert

  • Accessory Work
    4 Rounds:
    10 Face-pull to press (Cross-over Symmetry)
    10 Back Extensions
    1-min Banded plank

Monday 30 October 2017 - CrossFit

  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg

Monday 30 October 2017 - CFB Dessert

  • Back Squats:
    5 Sets of 5 Reps @ 80%

Thursday 26 October 2017 - CrossFit

  • Complete for time (21-15-9):
    Pull-ups (CTB)
    KB Swings
  • Complete for time:
    50 V-ups
    50 Supermans
    50 TTB
    50 Supermans
    50 Ab-mat Sit-ups

Thursday 26 October 2017 - CFB Dessert

  • Bench Press:
    5 Sets of 5 Reps @ 75%

Wednesday 25 October 2017 - CrossFit

  • 15-12-9 (for time):
    Thrusters
    Power Cleans
    (60/40)
  • 1 RM Squat Clean Thruster
    Build up to a heavy single Squat Clean Thruster

Wednesday 25 October 2017 - CFB Dessert

  • Accessory Work (5 Rounds)
    10 Sunrises (CrossOver Symmetry)
    10 Reverse Hyper Extensions

Tuesday 24 October 2017 - CrossFit

  • 4 Rounds (each) for time
    30/20 Calories Row
    5 Lengths overhead plate lunges (20/10)
    20 KB Snatches
    New Rounds every 6:00

Tuesday 24 October 2017 - CFB Dessert

  • 5 Rounds for time:
    20 Calories Assault Bike
    5 Ring Muscle-ups

Monday 23 October 2017 - CrossFit

  • JT
    For Time -

    21-15-9
    Handstand pushups,
    Ring dips,
    Push ups
  • 4 Rounds for Quality
    10-20 GHD Sit-ups
    2x5 Banded Push-ups

Monday 23 October 2017 - CFB Dessert

  • Back Squats
    5 Sets of 5 Reps @ 75%

Thursday 19 October 2017 - CrossFit

  • Row/Burpee/Clean
    Rounds 1, 3 and 5: Row 500m/350m
    In the remaining time, do burpees over the bar
    Rounds 2 and 4: Row 500m/350m
    In the remaining time, do power cleans @ 70/45kg

Thursday 19 October 2017 - CFB Dessert

  • Bench Press
    5 Sets of 5 Reps at 70%
    Superset 5-10 kipping or strict ring dips in between rounds

Wednesday 18 October 2017 - CrossFit

  • Front Squats
    5-5-5
    All sets performed at the same weight
  • Hang Squat Cleans
    3-3-3
    All sets performed at the same weight
  • Power Cleans
    1-1-1
    All sets performed at the same weight

Wednesday 18 October 2017 - CFB Dessert

  • 10 Rounds for time:
    5 Pull-ups
    5 TTB

Tuesday 17 October 2017 - CrossFit

  • 3RM Push Press
    Max load for 3 reps
  • 21-15-9:
    Push-press (50/35)
    KB Swings @ 32/24

Tuesday 17 October 2017 - CFB Dessert

  • Row
    2 Rounds:
    2 x 250m / rest 1-min
    1000m / rest 2-min

Monday 16 October 2017 - CrossFit

  • Annie
    For Time -

    50-40-30-20-10

    - Double Unders
    - Sit Ups
  • 7-min AMRAP:
    7 Toes-to-bar
    7 Push-ups
  • 4 Rounds (for quality):
    10 GHD Hip extensions
    2x5 Banded Push-ups

Monday 16 October 2017 - CFB Dessert

  • Back Squats:
    5 Sets of 5 Reps @ 70%

Friday 13 October 2017 - CrossFit

  • 12-min AMRAP:
    8 KB Cleans Right
    8m KB Overhead Lunges Right
    8 KB Cleans Left
    8m KB Overhead Lunges Left
  • Complete (for quality):
    20 Medball cleans (heavy)
    10 Rope Climbs
    50m Handstand walk
    In no particular order

Friday 13 October 2017 - CFB Dessert

  • Federation Friday
    Complete for time with a partner:
    300 Wallballs
    150 Over-the-box burpees
    300 TTB
    150 Over-the-box burpees
    300 Push-ups

Thursday 12 October 2017 - CrossFit

  • 1000m Row
    Complete a 1000m Row for time
  • Complete for time:
    30 Push-ups
    60 Ab-mat Sit-ups
    30 Push-ups
  • Complete for time:
    30 Strict Press (Bar)
    60 V-ups
    30 Strict Press (Bar)

Thursday 12 October 2017 - CFB Dessert

  • Split Jerks
    Start @ 50% and build to a COMFORTABLE heavy triple
    1-1-1-1-1-1-1 (7)

Wednesday 11 October 2017 - CrossFit

  • Overhead Squat
    5-5-5
    All sets completed at the same weight
  • Snatch Balance
    3-3-3
    All sets completed at the same weight
  • Hang Squat Snatch
    1-1-1
    All sets completed at the same weight

Wednesday 11 October 2017 - CFB Dessert

  • Running
    4 x 1000m Run / 2-min rest

Tuesday 10 October 2017 - CrossFit

  • New Round every 5-min x 4:
    20/13 Cal Row
    20 Box Jumps (24/20)
    20 Wallballs
  • 50 Wallballs
    For Quality
    Heavy

Tuesday 10 October 2017 - CFB Dessert

  • Bench Press
    Build to a heavy single using the following rep scheme
    5-4-3-3-2-2-2-1-1-1-1

Monday 9 October 2017 - CrossFit

  • Diane
    For Time -

    21-15-9
    Deadlifts,
    Handstand Pushups

    Rx: 100kg/60kg
  • 4 Rounds for Quality
    5 Seated KB Presses
    5 Stiff Legged Deadlifts

Monday 9 October 2017 - CFB Dessert

  • 5 Rounds for time:
    10 Pull-ups
    10 TTB

Thursday 5 October 2017 - CrossFit

  • 7-min AMRAP:
    7 KB Push-jerks Right
    7m Overhead Walk Right
    7 KB Push-jerks Left
    7m Overhead Walk Left
  • Complete for time:
    50 Calories Row
    100 Ab-mat Sit-ups
    200 Double-unders

Thursday 5 October 2017 - CFB Dessert

  • Strict (Weighted) Pull-ups
    6 Sets of 2 Reps
  • Burpee Bar Muscle-ups
    15 For Time

Wednesday 4 October 2017 - CFB Dessert

  • Stiff Legged Deadlifts
    Stiff Legged Deadlifts:
    Work off of heaviest power clean for today
    1(5)60% / 1(5)65% / 5(5)70%

Wednesday 4 October 2017 - CrossFit

  • Front Squats
    5-5-5
    Same weight across all sets
  • Hang Squat Cleans
    3-3-3
    Same weight across all sets
  • Power Cleans
    1-1-1
    Same weight across all sets

Tuesday 3 October 2017 - CrossFit

  • Rounds for time:
    7 TTB
    14 Box Jumps
    7 TTB
    14 Burpees over plate
  • Rounds:
    In Teams of 3:
    10-15 GHD Sit-ups
    30-40 sec banded plank
    30-40 sec superman hold

Tuesday 3 October 2017 - CFB Dessert

  • EMOM:
    5 Power Snatches
    Choose a weight that you can work on technique
    50-60%

Monday 2 October 2017 - CrossFit

  • Jackie
    For Time -

    1000m Row,
    50 thrusters,
    30 Pull ups

    Rx: 20kg/15kg
  • Accessory Work
    4 Rounds:
    10 Seated KB Press
    10 KB Bent over rows

Monday 2 October 2017 - CFB Dessert

  • Back Squats
    5 Sets of 5 Reps @ 80%

Thursday 28 September 2017 - CrossFit

Complete for time

  • Complete for time
    42-30-18: Medball Squat Cleans
    21-15-9: Handstand Push-ups
  • Seated Kettlebell Presses
    4 Sets of 10 Reps

Thursday 28 September 2017 - CFB Dessert

  • Back Squats
    5 Sets of 5 Reps @ 75%

Wednesday 27 September 2017 - CrossFit

  • Overhead Squat
    Heaviest 5 Reps for the day
  • Snatch Balance
    Heaviest 3 reps of snatch balance
  • Hang Squat Snatch
    Heaviest Hang Squat Snatch

Wednesday 27 September 2017 - CFB Dessert

Weighted Pull-ups: 7 Sets of 3 Reps 15-30 Ring Muscle-ups for time

  • Pull-up
    Heaviest 3 Reps for the day

Tuesday 26 September 2017 - CFB Dessert

  • 50 Push-press
    50 Push-ups for time

Thursday 5 November 2015 - CrossFit

  • For time
    100 Wallballs
    100 Sit-ups
  • Back squat 8-8-8-8-8
    Complete 8 reps @ 60% of 1RM
    Complete 8 reps @ 65% of 1RM
    Complete 8 reps @ 70% of 1RM
    Complete 8 reps @ 75% of 1RM
    Complete 8 reps @ 80% of 1RM

Monday 2 November 2015 - CrossFit

  • For Time 25-20-15-10-5
    Thrusters (40/25)
    Toes-to-bar
    Double-unders
  • Bench press 8-8-8-8-8
    Complete 8 reps of Bench press @ 60% of 1RM
    Complete 8 reps of Bench press @ 65% of 1RM
    Complete 8 reps of Bench press @ 70% of 1RM
    Complete 8 reps of Bench press @ 75% of 1RM
    Complete 8 reps of Bench press @ 80% of 1RM

Monday 2 November 2015 - Extra Volume

  • 20-min EMOM
    3 Power Snatches

    Use first 5 rounds as a warm-up. Go with 50-60% of your max.

Thursday 29 October 2015 - CrossFit

  • 3 Workouts Every 10 min a new workout starts
    At 00:00
    3 Rounds:
    5 Shoulder to overhead (60/45)
    20 Air squats/ 12 Pistols
    At 10:00
    3 Rounds:
    7 Hang Power clean (60/45)
    7 Strict pull-ups
    At 20:00
    3 Rounds:
    20 Deadlifts (60/45)
    20 Over-the-bar burpees

Wednesday 28 October 2015 - CrossFit

Warm up:
3 Sets of Max T2B
Every 3 minutes do 1 set

  • 10-mim EMOM
    3-5 Hanstand push-ups
    Strict, kipping or deficit

Monday 26 October 2015 - CrossFit

Warm up:
10-min Emom:
Odd - 50 Double-unders or 40 sec Double-under practice
Even - 5-8 strict pull-ups

  • Nicole
    AMRAP 20min -

    400m run,
    Max rep Pull Ups

    Note number of pull-ups completed for each round.

Thursday 22 October 2015 - CrossFit

  • For time 3 Rounds
    400m Run
    20 1 Armed Snatches (24/16)
    20 Games push-ups
  • 10-min AMRAP
    1 Squat snatch
    1 Snatch push press
    1 Snatch balance
    50% of your max snatch in the bar

Wednesday 21 October 2015 - CrossFit

  • For time 25-20-15-10-5
    Toes to bar
    Sit-ups
  • 3 Rounds AMREP
    2-min Pistol squats
    1-min Rest
    2-min KB Swings
    1-min Rest
    2-min Burpees
  • Push Press 3-3-3-3-3
    Same weight on all sets

Tuesday 20 October 2015 - CrossFit

  • 30-min cap
    5 Rounds of Cindy
    Isabel
    5 Rounds of Cindy
    Grave
    5 Rounds of Cindy

    Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
    Isabel = 30 Snatches
    Grace = 30 Clean and jerks

Tuesday 13 October 2015 - CrossFit

  • 12-min AMRAP
    12 Deadlifts (60/45)
    9 Games push-ups
    6 Strict Pull-ups
  • Back squat 5-5-5-3-2-1-1-1
    Every round will he heavier than the last

Tuesday 13 October 2015 - Extra Volume

  • Row 3×1000m
    Row 1000m as a Warm-up
    Then perform
    3×1000m with a 2-min rest between rounds

Saturday 10 October 2015 - CrossFit

Warm up:
400m Run
25 Burpees
400m Run

  • Partner Hero WOD Tag-Team
    10 Rounds each:
    3 Handstand Push-ups
    6 Deadlifts (100/75)
    12 Pull-ups
    24 Double-unders

Saturday 10 October 2015 - Extra Volume

  • Run Run
    Get outside and go for a run

Friday 9 October 2015 - CrossFit

Warm up:
400m Run
25 Burpees
400m Run

  • 21-min EMOM EMOM
    1st-min: 1-2 Rope Climbs
    2nd-min: 10 Sit-ups
    3rd-min: 10 Overhead Squats

Thursday 8 October 2015 - CrossFit

  • 11-min For Time: 5-4-3-2-1
    5-4-3-2-1:
    Muscle-ups
    Squat Cleans (70/45)
  • 20-min EMOM EMOM
    20-min EMOM:
    Odd: 5 Strict Press
    Even: 10 KB Swings

Thursday 8 October 2015 - Extra Volume

  • 10-min EMOM EMOM
    20-min EMOM:
    5-min Warm-up
    10-min 3 Power snatches (touch and go) focus on form
    5-min 1 Power snatch every 30 sec

Wednesday 7 October 2015 - CrossFit

Warm up:
2 Rounds:
20 1 Legged deadlifts
15 Sprawls
10 Overhead plate squats

  • 29-min The Ladder and the Time
    7-min Ladder:
    5-10-15-20...
    Push-ups
    Sit-ups

    Rest 5-min

    For Time:
    1600m Run
    50 Toes-to-bar
    150 Double-unders
    25 Handstand push-ups

Wednesday 7 October 2015 - Extra Volume

  • 400m Yoke Carry For Time
    Carry the yoke for 400m, overhead. Every time you drop, perform 1 penalty run

Tuesday 6 October 2015 - CrossFit

Warm up:
3 Rounds:
15 Squat inch worms
10 Prone Cobras
5 Strict Pull-ups

  • 10-min For Time 21-15-9
    For Time:
    21-15-9:
    Overhead Squats (40/25)
    Over-the-bar-burpees
  • 15-min POwer Snatches 3-3-3-3-3-3
    Power snatch:
    3-3-3-3-3-3
    First set being the Lightest
    Last set being the heaviest

Tuesday 6 October 2015 - Extra Volume

  • 5x5 Hip extensions 5-5-5-5-5
    Perform 5-5-5-5-5 weighted hip extensions
  • 5 Rounds 5 Rounds
    5 Rounds:
    6-10 Strict Pull-ups
    6-10 Glute-ham raises
    Choose a number between 6-10 and stick with it for 5 rounds.

Monday 5 October 2015 - CrossFit

  • 19-min Split Ladder
    7-min Ladder:
    (2-4-6-8-10-12...)
    Power Cleans (70/45)
    Pistol squats

    Rest 5-min

    7-min Ladder:
    (2-4-6-8-10-12...)
    Push-press (40/25)
    Pull-ups
  • 15-min Bench Press 20-15-10-5-3-1-1-1
    Bench Press for weight:
    20-15-10-5-3-1-1-1

Cool down:
Stretch


Monday 5 October 2015 - Extra Volume

  • Stability Row/Yoke
    5 Rounds:
    250m Row
    1-min Overhead Yoke hold
    If you have a partner, let them hold the yoke while you row and vice versa.

Tuesday 22 September 2015 - CrossFit

Warm up:
3 Rounds:
1-min Double-under
10 Games Push-ups

  • 30-min EMOM
    First minute: 5 Bench presses
    Second minute: 10 Box jumps
    Third minute: 15 Sit-ups
    Perform 1 Rounds

Cool down:
Ball roll-out


Monday 21 September 2015 - CrossFit

Warm up:
Butterfly pull-ups
Some 1 armed planking

  • Nancy
    5 Rounds for time -

    400m run,
    15 Overhead squats

    Rx: 43kg/30kg

Thursday 17 September 2015 - CrossFit

  • 15-min Bench Press
    3-3-3-3-3-3-3-3
  • 10-min Deadlifts
    5-min Warm-up
    5-min on the minute 5 Deadlifts
  • 10-min For Time
    3 Rounds with a partner
    (You go, I go)
    10 Box jumps
    10 Push-ups
    10 1 Armed Snatches (24/16)

Wednesday 16 September 2015 - CrossFit

Warm up:
Butterfly pull-up practice

  • 15-min For Time 50
    Double-unders
    400m Run between every round
  • 10-min 10-8-6-4-2
    Pistol squats
    Butterfly pull-ups

Cool down:
Stretch


Tuesday 15 September 2015 - CrossFit

  • 15-min EMOM EMOM
    3 Front Squats on the minute for 15 minutes.
    5 Rounds Warm-up
    10 Rounds of working sets
  • 15-min For Time
    3 Rounds:
    20 Toes-to-bar
    20 KB Swings
    20 Grasshoppers

Monday 14 September 2015 - CrossFit

Warm up:
2 Rounds:
20 1 Legged Deadlifts
15 Kip Swings
10 (Strict) Push-ups

  • 6-min AMRAP AMRAP
    4 Hang Power Cleans
    2 Strict presses
  • For Time
    30 Pull-ups
    25 Push-press (40/25)
    20 Pull-ups
    15 Push-press
    10 Pull-ups
    5 Push-press

    Then 7 Muscle-ups

Monday 7 September 2015 - CrossFit

Not For Time

9-6-3: Chest-to-bar Pull-ups Thrusters (60/45)

  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg