Monday 11 December 2017 - CrossFit

Monday 11 December 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
10 Walking Lunges

  • Monday 11 December 2017
    In 12min

    1st min: 8 Front Squats + 8 Walking Lunges with KB
    2nd min: 3 Pull Ups into 2 C2B Pull Ups into 2 Bar Muscle Ups
    3rd min: Rest

    WOD

    In teams of 2

    5 Rounds for time with 20min time cap
    30 Cal Row/Ski Erg
    20 DB Snatches
    10 Burpees

Friday 8 December 2017 - CrossFit

Friday 8 December 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 8 December 2017
    Strength

    4 sets of (16min)
    1st min: 8 Deadlifts + 8 Burpees over the Bar
    2nd min: Rest
    3rd min: 8 Deadlifts + 8 T2B
    4th min: Rest

    WOD

    In teams of 2
    For time with a 13min time cap
    30-20-10
    Thruster 30/45kg
    20-15-10
    Sled Pushes

Thursday 7 December 2017 - CrossFit

Thursday 7 December 2017

Warm up:
3 Rounds
2 Wall Climbers
30 sec Side Plank
30 sec Side Plank
15 Hollow Rocks

  • Thursday 7 December 2017
    In teams of 2

    For time with a 35min time cap

    10 Rounds
    20 Cal Row
    15 KB Swings 16/24kg
    10 Burpee Box Jumps Overs
    5 HSPU

Wednesday 6 December 2017 - CrossFit

Wednesday 6 December 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • 6 December 2017
    Strength

    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD

    For time with a 12min
    21-15-9
    Push Presses 35/50kg
    T2B

Tuesday 5 December 2017 - CrossFit

Tuesday 5 December 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 5 December 2017
    Every 2min for 14min

    3 Power Cleans
    3 Squat Cleans
    5 Push Jerks

    WOD
    7 sets of
    Even min: 10 DB Snatches + Max Power Cleans 35/50kg
    Odd min: Rest

Monday 4 December 2017 - CrossFit

Monday 4 December 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
10 Walking Lunges

  • Monday 4 December 2017
    In 15min

    1st min: 8 Front Squats + 8 Walking Lunges with KB
    2nd min: 3 Pull Ups into 2 C2B Pull Ups into 2 Bar Muscle Ups
    3rd min: Rest

    WOD

    For time with a 12min time cap
    2 Rounds
    400m Run
    20 Burpees
    20 Walking Lunges with KB 16/24kg

Friday 1 December 2017 - CrossFit

Friday 1 December 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 1 December 2017
    Strength

    4 sets of (16min)
    1st min: 8 Deadlifts + 8 Burpees over the Bar
    2nd min: Rest
    3rd min: 8 Deadlifts + 8 T2B
    4th min: Rest

    WOD

    4 Rounds for time with a 12min time cap
    200m Run
    30 D.U
    3 Sled Pushes 10/20kg

Thursday 30 November 2017 - CrossFit

Thursday 30 Movember 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Thursday 30 Movember 2017
    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD

    For time with a 12min time cap
    30-20-10
    KB Swings 20/32kg
    Box Jumps Yellow/Red

Wednesday 29 November 2017 - CrossFit

Wednesday 29 Movember 2017

Warm up:
3 Rounds
5 Muscle Ups Progression
1min Plank
15 Hollow Rocks

  • Wednesday 29 Movember 2017
    Skill work for 15min

    Muscle Ups

    WOD

    In teams of 2

    25min of Great fun...

    5 Rounds of 1min of the follwing
    1min: Wall Balls
    1min: Cal Row
    1min: Burpees
    1min: Ski Erg
    1min: Rest
    Score total reps...

Tuesday 28 November 2017 - CrossFit

Tuesday 28 Movember 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 28 Movember 2017
    Strength

    Every 2min for 14min

    3 Power Cleans
    3 Squat Cleans
    5 Push Jerks

    In teams of 2

    For time with a 12min time cap

    2 Rounds
    50 Single Arm Snatches
    40 T2B
    30 Burpees



Monday 27 November 2017 - CrossFit

Monday 27 Movember 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
10 Walking Lunges

  • Monday 27 Movember 2017
    In 15min (5sets of...)
    1st min: 8 Front Squats + 10 Walking Lunges with 1 KB
    2nd min: 2 Pull Ups into 2 C2B Pull Ups into 2 Bar Muscle
    3rd min: Rest

    WOD

    In Memory of Cobus Smit

    3 Rounds for time with a 13min time cap
    C - C2B Pull Ups (10)
    O - Overhead Squats (5)
    B - Box Jumps (10)
    U - Double Unders (24)
    S - Snatches (10)

Friday 24 November 2017 - CrossFit

Friday 24 Movember 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 24 Movember 2017
    Strength

    4 sets of (16min)
    1st min: 8 Deadlifts + 8 Burpees over the Bar
    2nd min: Rest
    3rd min: 8 Deadlifts + 8 T2B
    4th min: Rest

    WOD
    For time (8min time cap)
    12-9-6
    Hang Power Cleans 35/52kg
    Thrusters 35/52kg

    On 8th min till 11th min
    3min of Max T2B
    Penalty 3 Hang Power Cleans every you come of the bar.


Thursday 23 November 2017 - CrossFit

Thursday 23 Movember 2017

Warm up:
3 Rounds
1min Plank
20 Air Squats
15 Push Ups

  • Thursday 23 Movember 2017
    In teams of 2 with a time cap of 35min

    25 Sync Burpees
    400m Run with Slam Ball 7/10kg
    25 Sync KB Swings 16/24kg
    400m Run with Slam Ball 7/10kg
    25 Sync Push Ups
    400m Run with a Slam Ball 7/10kg
    25 Sync Pull Ups
    400m Run with Slam Ball 7/10kg
    25 Sync Wall Balls 7/10kg
    400m Run with a Slam Ball 7/10kg
    25 Sync Burpees

Wednesday 22 November 2017 - CrossFit

Wednesday 22 Movember 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats
5 Pull Ups

  • Wednesday 22 Movember 2017
    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD

    4 Rounds for time with a 13min time cap
    12 Power Snatches 30/45kg
    9 HSPU
    200m Run

Tuesday 21 November 2017 - CrossFit

Tuesday 21 Movember 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Push Jerks

  • Tuesday 21 Movember 2017
    Strength

    Every 2min for 14min

    3 Power Cleans
    2 Squat Cleans
    7 Push Jerks

    WOD

    For time with a 12min time cap

    3 Rounds
    15 Clean and Jerk 35/52kg
    50 D.U

Monday 20 November 2017 - CrossFit

Monday 20 MoveMovember 2017

Warm up:
3 Rounds
5 Pull Ups
5 Front Squats
10 Walking Lunges

  • Monday 20 Movember 2017
    In 15min (5sets of...)
    1st min: 8 Front Squats + 8 Walking Lunges with 1 KB
    2nd min: 2 Pull Ups into 2 C2B Pull Ups into 2 Bar Muscle
    3rd min: Rest

    WOD
    3 Rounds for reps
    1min: DB Snatches 15/20kg
    1min: Burpee Box Jumps Overs
    1min: T2B
    1min: REST

Friday 17 November 2017 - CrossFit

Friday 17 Movember 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees over the Bar

  • Friday 17 Movember 2017
    Strength

    4 sets of (16min)
    1st min: 8 Deadlifts + 8 Burpees over the Bar
    2nd min: Rest
    3rd min: 8 Deadlifts + 8 T2B
    4th min: Rest

    WOD

    AMRAP in 12min

    3;6;9;12;15 etc of
    C2B Pull Ups
    KB Swings 16/24kg

    After each round

    3 Burpees

Thursday 16 November 2017 - CrossFit

Thursday 16 Movember 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Thursday 16 Movember 2017
    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD
    For time with a 12min time cap
    21-15-9
    Hang Snatches 30/50kg
    Box Jumps Yellow/Red

Wednesday 15 November 2017 - CrossFit

Wednesday 15 Movember 2017

Warm up:
3 Rounds
5 Ring Muscle Up Progression
1min Plank
15 Hollow Rocks

  • Wednesday 15 Movember 2017
    Skill

    Work on Muscle Ups for 15min

    WOD

    In teams of 2

    OPEN WOD 15.5 + HERO WOD

    For time with a 35min time cap

    27-21-15-9
    Cal Row
    Thrusters

    Then

    20 Rounds of Holleyman
    5 Wall Balls
    3 HSPU
    1 Power Clean

    Rx 70/100kg
    Scaled 45/70kg


Tuesday 14 November 2017 - CrossFit

Tuesday 14 Movember 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Push Jerk

  • Tuesday 14 Movember 2017
    Strength

    Every 2min for 14min

    3 Power Cleans
    2 Squat Cleans
    7 Push Jerks

    WOD

    AMRAP in 12min
    200m Run
    10 Power Cleans 40/60kg
    5 Burpees over the Bar

Monday 13 November 2017 - CrossFit

Monday 13 Movember 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
10 Walking Lunges

  • Monday 13 Movember 2017
    In 15min (5sets of...)
    1st min: 8 Front Squats + 8 Walking Lunges with 1 KB
    2nd min: 2 Pull Ups into 2 C2B Pull Ups into 2 Bar Muscle
    3rd min: Rest

    WOD

    3 Rounds for time with a 13min time cap
    In teams of 2
    30 DB Snatches
    20 T2B
    10m Walking Lunges with a DB each person must do 10meter

Friday 10 November 2017 - CrossFit

Friday 10 Movember 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 10 Movember 2017
    Strength

    4 sets of (16min)
    1st min: 8 Deadlifts + 8 Burpees over the Bar
    2nd min: Rest
    3rd min: 8 Deadlifts + 8 T2B
    4th min: Rest
  • CrossFit Games Open 13.3
    AMRAP in 12min

    150 Wall Balls 7/10kg
    90 D.U
    30 Ring Muscle Ups

Thursday 9 November 2017 - CrossFit

Thursday 9 Movember 2017

Warm up:
3 Rounds
15 Hollow Rocks
1min Plank
1min Squat Hold against the wall

  • Thursday 9 Movember 2017
    In teams of 3
    5 Rounds for time with a 35min time cap
    50 Burpee Box Jumps Overs
    40 Med Ball Cleans over the Shoulder 10kg
    30 Cal Row/Ski Erg
    20 Pull Ups

Wednesday 8 November 2017 - CrossFit

Wednesday 8 Movember 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats
5 Pull

  • Wednesday 8 Movember 2017
    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD

    3 Rounds for time with a 13min time cap

    15 Power Snatches 25/35kg
    30 D.U
    200m Run

Tuesday 7 November 2017 - CrossFit

Tuesday 7 November 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 7 November 2017
    Strength

    Every 2min for 14min

    3 Power Cleans
    2 Squat Cleans
    7 Push Jerks

    WOD

    AMRAP in 13min
    2;4;6;8;10 etc Power Cleans 40/60kg
    2;4;6;8;10 etc HSPU

Monday 6 November 2017 - CrossFit

Monday 6 Movember 2017

Warm up:
3 Rounds
5 Front Squats
10 Walking Lunges
5 Pull Ups

  • Monday 6 Movember
    In 15min (5sets of...)
    1st min: 8 Front Squats + 8 Walking Lunges
    2nd min: 2 Pull Ups into 2 C2B Pull Ups into 1 Bar Muscle
    3rd min: Rest

    WOD

    For time with a 13min time cap

    5 Rounds
    200m Run
    12 Push Ups
    15 V-Ups

Friday 3 November 2017 - CrossFit

Friday 3 Movember 2017

Warm up:
3 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 3 Movember 2017
    Strength

    4 sets of (16min)
    1st min: 7 Deadlifts + 7 Burpees over the Bar
    2nd min: Rest
    3rd min: 7 Deadlifts + 7 T2B
    4th min: Rest

    WOD

    For time with a 12min time cap

    15 Thrusters 15/20kg
    15 Thrusters 25/40kg
    15 Thrusters 35/50kg
    15 Thrusters 45/60kg
    If you can't progress to the next weight...
    Do max reps on previous weight untill the time cap ends.

Thursday 2 November 2017 - CrossFit

Thursday 2 Movember 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats
5 Pull Ups

  • Thursday 2 Movember 2017
    Every 2min for 16min
    On min 0 ; 4 ; 8 ;12 set 1
    On min 2 ; 6 ; 10 ; 14 set 2

    1st set: 3 Power Snatches into 3 Squat Snatches into 3 Overhead Squats all reps unbroken

    2nd set: 1-5 Muscle Ups or 3 Pull Ups + 3 Ring Dips

    WOD
    3 Round for reps
    1min: DB Snatches
    1min: HSPU
    1min: Abmat sit ups
    1min: Rest



Wednesday 1 November 2017 - CrossFit

Wednesday 1 Movember 2017

Warm up:
3 Rounds
5 Muscle Ups Progression
1min Plank
15 Hollow Rocks

  • Wednesday 1 Movember 2017
    Skill work for 15min

    Work on Ring Muscle Ups

    WOD

    In teams of 2
    For time with a 25min time cap
    50-40-30-20-10
    Box Jumps Yellow/Red
    Kb Swings 16/24kg
    * Run 400m with KB


Tuesday 31 October 2017 - CrossFit

Tuesday 31 Rocktober 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 31 Rocktober 2017
    Every 2min for 14min

    3 Power Cleans
    2 Squat Cleans
    7 Push Jerks

    WOD

    For time with a 13min time cap

    3 Rounds
    15 Burpees over the Bar
    12 Deadlifts 40/60kg
    9 Hang Power Cleans 40/60kg

Monday 30 October 2017 - CrossFit

Monday 30 Rocktober 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
5 Burpees

  • Monday 30 Rocktober 2017
    In 15min (5sets of...)
    1st min: 8 Front Squats
    2nd min: 2 Pull Ups into 2 C2B Pull Ups into 1 Bar Muscle
    3rd min: Rest

    WOD

    AMRAP in 12min
    15 Wall Balls 7/10kg
    10 Ball Slams 7/10kg
    200m Run


Friday 27 October 2017 - CrossFit

Friday 27 Rocktober 2017

Warm up:
2 Rounds
5 Deadlifts
5 T2B
5 Burpees

  • Friday 27 Rocktober 2017
    In 16min. 4 sets of
    1st min: 7 Deadlifts + 5 Burpees over the Bar
    2nd min: Rest
    3rd min: 7 Deadlifts + 7 T2B
    4th min: Rest

    WOD

    For time with a 12min time cap

    4 Rounds
    15 Thrusters 15/20kg
    10 Pull Ups
    200m Row/Ski Erg

Thursday 26 October 2017 - CrossFit

Thursday 26 Rocktober 2017

Warm up:
2 Rounds
5 Sled Pushes
5 Cal Row
5 Burpees

  • Thursday 26 Rocktober 2017
    In teams of 3

    For time with a 40min time cap

    3 Round
    10 Sled Pushes 10/20kg
    10 Sled Pull 10/20kg
    40 Cal Row
    800m Run as a team with a Slam ball 7/10kg

Wednesday 25 October 2017 - CrossFit

Wednesday 25 Rocktober 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Wednesday 25 Rocktober 2017
    Strength

    Every 2min for 14min

    3 Power Snatches
    3 Squat Snatches
    3 Overhead Squats
    All 9 reps unbroken

    WOD

    4 Rounds for time with a 13min time cap
    20 Wall Balls
    40 D.U

Tuesday 24 October 2017 - CrossFit

Tuesday 24 Rocktober 2017

Warm up:
3 Rounds
5 Power Cleans
5 Push Perk
5 T2B

  • Tuesday 24 Rocktober 2017
    Every 2min for 14min

    3 Power Cleans
    7 Push Jerks

    WOD

    5 Rounds for time with a 13min time cap
    3 Strict HSPU / 3 Strict Deficit HSPU
    7 T2B
    14 Box Jumps



Monday 23 October 2017 - CrossFit

Monday 23 Rocktober 2017

Warm up:
3 Rounds
5 Power Cleans
5 Front Squats
3 Pull Ups

  • Monday 23 Rocktober 2017
    In 15min every 3min for 5 sets

    1ste min: 8 Front Squats
    2nd min: 3 Pull Ups into 3 C2B Pull Ups
    3rd min: Rest

    WOD

    3 Round for rounds and reps

    3min AMRAP
    3 Power Cleans
    6 Burpees
    9 Air Squats

    Rest 1min

    Repeat 2 more times.


Friday 20 October 2017 - CrossFit

Friday 20 Rocktober 2017

Warm up:
3 Rounds
5 Pull Ups
5 KB Swings
5 Power Clean
10 D.U

  • Friday 20 Rocktober 2017
    For time... in teams of 2.
    100 D.U
    90 Lunges
    80 Push Ups
    70 KB Swings 16/24kg
    60 Power Cleans 40/60kg
    50 Front Squats 40/60kg
    40 Push Presses 40/60kg
    30 Pull Ups
    20 Burpees over the Bar
    10 Wall Climbers

    Time cap 45min

Thursday 19 October 2017 - CrossFit

Thursday 19 Rocktober 2017

Warm up:
3 Rounds
1min Plank
15 V-Ups
10 Ring Rows

  • Thursday 19 Rocktober 2017
    In 15min every 3min (5sets)

    10 Biceps Curls with a Barbell
    10 Diamond Push Ups
    10 Wide Push Ups

    WOD
    In teams of the 2

    8min AMRAP
    150m Row
    5 Burpees

    Rest 2min

    8min AMRAP
    Sled Pushes 20/40kg
    One person holds a 10/20kg plate above the head.

Wednesday 18 October 2017 - CrossFit

Wednesday 18 Rocktober 2017

Warm up:
3 Rounds
10 M.B Cleans
10 Balls slams
20 D.U

  • Wednesday 18 Rocktober 2017
    Strength

    In 15min every 3min
    5 Rounds of
    10 KB Rows
    10 KB Strict Presses
    10 KB Deadlifts


    WOD

    In teams of 2

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 for time with a 20 min time cap

    D.U
    Ball slams 7/10kg

Tuesday 17 October 2017 - CrossFit

Tuesday 17 Rocktober 2017

Warm up:
3 Rounds
5 Thruster
3 Ring Dips
5 Pull Ups

  • 1RM Thruster
    For Weight
  • 1RM Weighted Ring Dip
    Test a 1RM Weighted Ring Dip
  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg

Wednesday 11 October 2017 - CrossFit

Wednesday 11 Rocktober 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • 1RM Snatch
    For Weight
  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • Max Plank Hold
    Max Plank Hold

Tuesday 10 October 2017 - CrossFit

Tuesday 10 Rocktober 2017

Warm up:
3 Rounds
5 Squat Cleans and Jerk
3 Stict Presses Behind the Neck
30 D.U

  • 1RM Clean & Jerk
    For Weight
  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • Max D.U in 3min
    Max D.U in 3min

Monday 9 October 2017 - CrossFit

Monday 9 Rocktober 2017

Warm up:
3 Rounds
5 Front Squats
3 C2B Pull Ups
10 Cal Row

  • 1RM Front Squat
    For Weight
  • Weighted C2B Pull Up
    Test 1RM C2B Pull Up

  • Baseline
    For Time -

    500m Row,
    40 Squats,
    30 Sit ups,
    20 Push ups,
    10 Pull ups

Friday 6 October 2017 - CrossFit

Friday 6 Rocktober 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
1min Squat Hold against the wall

  • Friday 6 Rocktober 2017
    In 15min (5 sets)

    1st min: 2 Thrusters
    2nd min: 2 Weighted Ring Dips
    3rd min: Rest

    WOD

    3 Rounds for timr with a 12min time cap

    10 T2B
    14 m Front Rack Lunges with 1 KB 16/24kg
    10 Pull Ups
    14 m Front Rack Lunges with 1 KB 16/24kg

    Into

    50 Burpees

Thursday 5 October 2017 - CrossFit

Thursday 5 Rocktober 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Thursday 5 Rocktober 2017
    Strength

    Every 2min for 14min

    2 "Touch and Go" Squat Snatches

    WOD

    For time with a 13min time cap

    7-5-3 Push Presses 45/70kg
    21-15-9 Med Ball Cleans over the Shoulder
    42-30-18 D.U

Wednesday 4 October 2017 - CrossFit

Wednesday 4 Rocktober 2017

Warm up:
3 Rounds
5 Muscle Ups Progression
7 Box Jumps
10 Wall Balls

  • Wednesday 4 Rocktober 2017
    Skill work for 10min

    Muscle Ups Progessions
  • Kelly
    For time with a 30min time cap

    5 Rounds
    400m Run
    30 Box Jumps Yellow/Red
    30 Wall Balls 7/10kg

Tuesday 3 October 2017 - CrossFit

Tuesday 3 October 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Press
5 Jerks

  • Tuesday 3 October 2017
    Strength

    Every 2nd min for 10min

    2 "Touch and Go" Squat Cleans and Jerks

    Rest 2 min

    5min EMOM

    2 Stict Presses Behind the Neck

    WOD

    4 Rounds for time with a 13 time cap
    5 Burpees
    10 HSPU
    15 Cal Row/Ski Erg
    20 KB Swings

Monday 2 October 2017 - CrossFit

Monday 2 October 2017

Warm up:
3 Rounds
5 Front Squats
5 C2B Pull Ups
10 Push Ups

  • Monday 2 October 2017
    In 15min (5 sets)

    1st min: 2 Front Squats
    2nd min: 2 Weighted C2B Pull Up
    3rd min: Rest

    WOD

    AMRAP in 12min

    5 Pull Ups
    7 Push Ups
    10 Front Squat 25/40kg


Friday 29 September 2017 - CrossFit

Friday 29 September 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
1 Wall Climber

  • Friday 29 September 2017
    In 15min (5 sets)

    1st min: 3 Thrusters
    2nd min 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    3 Rounds for time with 13min time cap

    400m Run
    20 SDHP 25/35kg
    20 Front Rack Lunges 25/35kg

Thursday 28 September 2017 - CrossFit

Thursday 28 September 2017

Warm up:
3 Rounds
5 Muscle Up Progression
10 V-Ups
1min Squat Hold against the wall

  • Thursday 28 September 2017
    Skill work for 15min

    Muscle Ups

    WOD

    2 Rounds of

    3min Cal Row
    3min Wall Balls (5 penalty push ups for every break)
    3min Burpees

    Score total reps

Wednesday 27 September 2017 - CrossFit

Wednesday 27 September 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 27 September 2017
    Strength

    Every 2min for 14min

    3 "Touch and Go" Squat Snatches

    WOD

    4 Rounds for time with a 12min time cap

    200m Run
    10 Ring Dips
    15 Deadlifts 40/60kg

Tuesday 26 September 2017 - CrossFit

Tuesday 26 September 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 26 September 2017
    Every 2min for 10min

    3 "Touch and Go" Squat Cleans and Jerk

    Rest 2 min

    3 Strict Presses Behind the Neck

    WOD

    AMRAP in 12min
    3 Rounds of
    1min DB Snatches
    1min Cal Row
    1min Box Jumps
    1min Rest

Friday 22 September 2017 - CrossFit

Friday 22 September 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
30 D.U

  • Friday 22 September 2017
    For 15min : 5sets of

    1st min: 3 Thrusters
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    7min AMRAP

    30 D.U
    10 T2B

    Into 3min of max effort

    Power Cleans 43/61kg

Thursday 21 September 2017 - CrossFit

Thursday 21 September 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Thursday 21 September 2017
    Every 2min for 14min

    3 "Touch and Go" Squat Snatches

    WOD

    4 Rounds for time with a 12min time cap

    25 Wall Balls
    4 Shuttles sprints
    5 C2B Pull Ups

Wednesday 20 September 2017 - CrossFit

Wednesday 20 September 2017

Warm up:
3 Rounds
5 Muscle up Progression
15 Hollow Rocks
1min Squat Hold against the wall

  • Wednesday 20 September 2017
    For 15min work on Skills

    Muscle ups

    WOD

    In teams of 3

    For time with a 20min time cap

    2 Rounds

    1000m Row / 2 does max Burpees
    75 Box Jumps/ 2 does max KB Swings
    50 Cal Ski Erg/ 2 does max partner sit ups

Tuesday 19 September 2017 - CrossFit

Tuesday 19 September 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squats Cleans
5 Push Presses
5 Jerks

  • Tuesday 19 September 2017
    Every 2min for 10min

    3 "Touch and Go" Squat Cleans and Jerk

    Rest 2 min

    5min EMOM

    3 Strict Presses Behind the Neck

    WOD

    DT lite

    5 Rounds for time with a 12min time cap

    12 Deadlifts 30/50kg
    9 Hang Power Cleans 30/50kg
    6 Shoulder to Overhead 30/50kg

Monday 18 September 2017 - CrossFit

Monday 18 September 2017

Warm up:
3 Rounds
5 Front Squats
3 C2B Pull Ups
1 Wall Climber

  • Monday 18 September 2017
    For 15min 5 sets of

    1st min: 3 Front Squats
    2nd min: 3 Weighted C2B Pull Ups
    3rd min: Rest

    WOD

    For time with a 11min time cap

    2 Rounds
    200m
    50 Air Squats
    10 HSPU

Friday 15 September 2017 - CrossFit

Friday 15 September 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
10 Russian Swings 16/24kg

  • Friday 15 September 2017
    For 15min

    1st min: 5 Thrusters
    2nd min: 5 Weighted Ring Dips
    3rd min: Rest
  • Helen
    3 Rounds for time:

    400 meter run
    21 Kettlebell swings
    12 Pull-ups

    Rx: 24kg/16kg

Friday 15 September 2017 - CrossFit

Friday 15 September 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
10 Russian Swings 16/24kg

  • Friday 15 September 2017
    For 15min

    1st min: 5 Thrusters
    2nd min: 5 Weighted Ring Dips
    3rd min: Rest
  • Helen
    3 Rounds for time:

    400 meter run
    21 Kettlebell swings
    12 Pull-ups

    Rx: 24kg/16kg

Thursday 14 September 2017 - CrossFit

Thursday 14 September 2017

Warm up:
3 Rounds
15 Hollow Rocks
15 Supermans
15 Sec Handstand Hold

  • Thursday 14 September 2017
    Work on skill for 15min

    HSPU

    WOD

    In teams of 3

    For time with a 25min time cap

    6 Rounds for time and reps

    Set Rower to 500m/1min Rest

    500m Row
    In the 1min Rest
    Max Burpees over the Erg

    500m Row
    Rest 1min

    500m Row
    Max DB Snatches 15/20kg

    Repeat...

Wednesday 13 September 2017 - CrossFit

Wednesday 13 September 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 13 September 2017
    Every 2min for 14min (7sets)

    5 "Touch and Go" Squat Snatches

    WOD

    For time with a 12min time cap

    7 Rounds
    35 D.U
    7 Deadlifts 35/70kg



Tuesday 12 September 2017 - CrossFit

Tuesday 12 September 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 12 September 2017
    Every 2min for 10min

    5 Touch and Go" Squat Cleans and Jerk

    REST 2MIN

    EMOM 5min

    5 Strict Press Behind the Neck

    WOD

    AMRAP in 13min

    200m Run
    10 Russian Swings 20/32kg
    200m Run
    10 T2B

Monday 11 September 2017 - CrossFit

Monday 11 September 2017

Warm up:
3 Rounds
5 Front Squats
3 C2B Pull Ups
10 SDHP with KB 16/24kg

  • Monday 11 September 2017
    For 15min (5 sets)

    1st min: 5 Front Squats
    2nd min: 5 Weighted C2B Pull Ups
    3rd min: Rest

    WOD

    For time with a 12min time cap

    20-16-12-8-4

    Wall Balls 7/10kg
    Pull Ups

Friday 8 September 2017 - CrossFit

Friday 8 September 2017

Warm up:
3 Rounds
5 Thrusters
3 Ring Dips
200m Run

  • Friday 8 September 2017
    In 15min 5sets

    1st min: 5 Thrusters
    2nd min: 5 Weighted Ring Dips
    3rd min: Rest




  • Friday 8 September 2017
    For time with a 14min time cap

    5 Rounds
    200m Run
    15 Power Cleans 43/61kg
    9 Ring Dips

Thursday 7 September 2017 - CrossFit

Thursday 7 September 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Thursday 7 September 2017
    Every 2min for 14min

    5 "Touch and Go" Squat Snatches

    WOD

    For time with a 12min time cap

    21-15-9 Pull Ups
    15-12-9 Snatches 40/70kg



Wednesday 6 September 2017 - CrossFit

Wednesday 6 September 2017

Warm up:
3 Rounds
Ring Muscle Up Progression
1min Plank
15 Hollow Rocks

  • Wednesday 6 September 2017
    Work on skills

    For 15 min work on Muscle Ups

    WOD

    For time with a 25min time cap

    Annie with a kick or 2...

    50-40-30-20-10
    D.U
    Sit Ups

    Into

    30-20-10
    KB Swings 16/24kg
    Push Ups

Tuesday 5 September 2017 - CrossFit

Tuesday 5 September 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 5 September 2017
    Every 2min for 10min (5 Sets)

    5 "Touch and Go" Squat Cleans and Jerk

    Then

    5min EMOM

    5 Strict Shoulder Press Behind the Neck

    WOD

    For time with a 12min time cap

    400m Run
    20 Cal Row
    30 Wall Balls
    20 Clusters 35/52kg


Monday 4 September 2017 - CrossFit

Monday 4 September 2017

Warm up:
3 Rounds
5 Front Squats
3 C2B Pull Ups
1 Wall Climber

  • Monday 4 September 2017
    In 15min

    1st min: 5 Front Squats
    2nd min: 5 C2B Pull Ups
    3rd min: Rest

    WOD

    AMRAP in 11min
    7 Hang Power Snatches 25kg/35kg
    7 T2B
    7 Burpees

Friday 1 September 2017 - CrossFit

Friday 1 September 2017

Warm up:
3 Rounds
5 Deadlifts
10 Box Jumps
150m Row

  • Team Christine
    In teams of the 3

    3 Rounds for time
    1500m Row
    36 Deadlifts 70/100kg
    63 Box Jumps Yellow/Red


Thursday 31 August 2017 - CrossFit

Thursday 31 August 2017

Warm up:
3 Rounds
30 sec Side Plank
30 sec Side Plank
15 Hollow Rocks
2 Sled Pushes

  • Thursday 31 August 2017
    For time with a 35min time cap

    In teams of 3

    200m Run
    3-6-9-12-15-18-21 Sled Pushes
    10-20-30-40-50-60-70 D.U

Wednesday 30 August 2017 - CrossFit

Warm up:
3 Rounds
10 KB Swings
10 Box Jumps
10 Wall Balls

  • Christina
    AMRAP in 20min

    9 Pull Ups
    9 Power Cleans 25/35kg
    9 KB Swings 16/24kg
    9 T2B
    9 Push Press 25/35kg
    9 Burpees

Tuesday 29 August 2017 - CrossFit

Tuesday 29 August 2017

Warm up:
3 Rounds
5 HSPU
7 Ring Dips
10 Push Ups

  • Double JT
    In teams of 2

    For time with a 35min time cap

    42-30-18
    Handstand Push Ups
    Ring Dips
    Push Ups

Monday 28 August 2017 - CrossFit

Monday 28 August 2017

Warm up:
3 Rounds
5 Back Squats
10 Burpees
20 D.U

  • Manion
    In teams of 2

    7 Rounds for time with a 35min time cap

    400m Run
    29 Back Squats 43/61kg

Friday 25 August 2017 - CrossFit

Friday 25 August 2017

Warm up:
3 Rounds
5 Deadlifts
3 Ring Dips
1 Wall Climber

  • 1RM Deadlift
    For Weight
  • Weighted Ring Dip
    1RM Weighted Ring Dips
  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg

Thursday 24 August 2017 - CrossFit

Thursday 24 August 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
30 sec Side Plank
30 sec Side Plank
3 Sled Pushes

  • Thursday 24August 2017
    In teams of 3

    3 Rounds for time with a 35min time cap

    50 Cal Row
    40 KB Swings 16/24kg
    30 Cal Ski Erg
    20 Sled Pushes 10/20kg
    10 Sync Burpees

Wednesday 23 August 2017 - CrossFit

Monday 23 August 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squats Snatches
5 Drop Snatches
5 Overhead Squats

  • 1RM Snatch
    For Weight
  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • Max Plank Hold
    Max Plank Hold

Tuesday 22 August 2017 - CrossFit

Tuesday 22 August 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • 1RM Clean & Jerk
    For Weight
  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • Max D.U in 3min
    Max D.U in 3min

Monday 21 August 2017 - CrossFit

Monday 21 August 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
3 C2B Pull Ups
5 Burpees

  • 1RM Back Squat
    For Weight
  • 1RM C2B Pull Up
    1RM Strict C2B Pull Up
  • Baseline
    For Time -

    500m Row,
    40 Squats,
    30 Sit ups,
    20 Push ups,
    10 Pull ups

Friday 18 August 2017 - CrossFit

Friday 18 August 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
3 Ring Dips
30 D.U

  • Friday 18 August 2017
    Strength

    For 15min (5 sets)
    1st min: 2 Deadlifts
    2nd min: 2 Weighted Ring Dips
    3rd min: Rest

    WOD

    In Memory of Cobus Smit

    3 Rounds for time with a 13min time cap
    C - C2B Pull Ups (10)
    O - Overhead Squats (5)
    B - Box Jumps (10)
    U - Double Unders (24)
    S - Snatches (10)


Thursday 17 August 2017 - CrossFit

Thursday 17 August 2017

Warm up:
3 Rounds
30 sec Side Plank
30 sec Side Plank
15 Squats
10 Ring Rows

  • Thursday 17 August 2017
    Skill Session of T2B and HSPU

    Work up to 10min on skill and then apply the movements in 2 today's WODs.

    WOD 1

    In 5min also for time
    10 T2B
    14 Hand Lifting Burpee Box Jumps Overs
    14 T2B
    10 Hand Lifting Burpee Box Jumps Overs

    Then on min 5-6min (1min)
    Max Squats Cleans 50/80kg

    Total time for this WOD is 6min

    Rest 10min

    Class WOD
    7min AMRAP
    5-10-15-20 SDHP 25/35kg
    5 HSPU
    5-10-15-20 Power Cleans 25/35kg
    5 HSPU

    For those doing the UWS trials
    Then a 7min AMRAP

    5-10-15-20 Deadlifts 90/120kg
    1 Length 10m HS walk
    5-10-15-20 Power Cleans 40/60kg
    1 Length 10m HS walk



Wednesday 16 August 2017 - CrossFit

Wednesday 16 August 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 16 August 2017
    Strength

    Every 2min for 14min

    2 "Touch and Go" Squat Snatches

    WOD

    For time with a 12min time cap

    20 Hang to Overhead 30/40kg
    20 Pull Ups
    20 Hang to Overhead 35/50kg
    20 Pull Ups
    20 Hang to Overhead 40/60kg
    20 Pull Ups

Tuesday 15 August 2017 - CrossFit

Tuesday 15 August 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 15 August 2017
    Strength

    Every 2min for 14min

    2 "Touch and Go" Squat Clean and Jerk

    WOD

    For time with a 12min time cap

    4 Rounds for time
    50 D.U
    15 Hang Power Cleans 35/52kg

Monday 14 August 2017 - CrossFit

Monday 14 August 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
3 C2B Pull Ups
10 Push Ups

  • Monday 14 August 2017
    Strength

    For 15min
    1st min: 2 Back Squats
    2nd min: 2 Weighted C2B Pull Ups
    3rd min: Rest

    WOD

    1min Work/1min Rest for 6 Sets

    15 KB Swings 16/24kg
    Max Burpees

    Score only the Burpees


Friday 11 August 2017 - CrossFit

Friday 11 August 2017

Warm up:
3 Rounds
5 Muscle Ups Progression
30 D.U
1min Squat Hold against the wall

  • Friday 11 August 2017
    Skill work for 10-15min

    Pull Ups Progression
    Muscle Up Progression

    WOD

    In teams of the 2

    For time with a 20min time cap

    Angie

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats


Thursday 10 August 2017 - CrossFit

Thursday 10 August 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
3 Ring Dips
1 Wall Climber

  • Thursday 10 August 2017
    In 15min (5sets)

    1st min: 3 Deadlifts
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 13min time cap

    27-21-15-9
    Wall Balls 7/10kg
    Push Presses 30/45kg
    V-Ups

Tuesday 8 August 2017 - CrossFit

Tuesday 8 August 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 8 August 2017
    Strength

    Every 2min for 14min

    3 "Touch and Go" Squat Clean and Jerk

    WOD

    5 Sets

    For 2min complete the following

    10 Cal Row/10 Cal Ski Erg
    2 Burpees
    15 KB Swings 16/24kg



Monday 7 August 2017 - CrossFit

Monday 7 August 2017

Warm up:
3 Rounds
5 Back Squats (Increase weight after each round)
3 C2B Pull Ups
10 SDHP with KB 16/24kg

  • Monday 7 August 2017
    In 15min (5 sets)
    1st min: 3 Back Squats
    2nd min: 3 Weighted C2B Pull Ups
    3rd min: Rest

    WOD

    For time with a 12min time cap

    25-20-15-10-5
    SDHP 25/35kg
    Box Jumps Yellow/Red



Friday 4 August 2017 - CrossFit

Friday 4 August 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
3 Ring Dips
30 D.U

  • Friday 4 August 2017
    Strength

    For 15min
    1st min: 3 Deadlifts
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    5 Rounds for time with a 13min time cap

    11 Thrusters 30/45kg
    35 D.U

Thursday 3 August 2017 - CrossFit

Thursday 3 August 2017

Warm up:
3 Rounds
10 SDHP
10 Push Presses
10 Wall Balls

  • Thursday 3 August 2017
    Skill work for 15min

    HSPU
    Level 1: HS Hold
    Level 2: Handstand Negative
    Level 3: Kipping Progression
    Level 4: 5-10 HSPU every 2min for 14min
  • 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)

Wednesday 2 August 2017 - CrossFit

Wednesday 2 August 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 2 August 2017
    Every 2min for 14min

    3 Touch and Go Squat Snatches

    WOD
    For 12min
    Even min: 8 Static Front Rack Reverse Lunges 35/52kg
    Odd min: 10 Burpees over the Bar

Tuesday 1 August 2017 - CrossFit

Tuesday 1 August 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Push Jerks

  • Tuesday 1 August 2017
    Strength

    Every 2min for 14min

    3 "Touch and Go" Squat Clean and Jerk

    WOD

    4 Rounds for time with a 12min time cap
    30 D.U
    15 T2B
    10 Power Cleans 30/50kg


Monday 31 July 2017 - CrossFit

Monday 31 July 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
3 C2B Pull Ups
5 Burpees

  • Monday 31 July 2017
    In 15min (5sets)

    1st min: 3 Back Squats
    2nd min: 3 Weighted C2B Pull Ups
    3rd min : Rest

    WOD

    For time with a 12min time cap

    35 Wall Balls 7/10kg
    7 Hang Snatches 25/35kg
    28 Wall Balls
    14 Hang Snatches
    21 Wall Balls
    21 Hang Snatches

Friday 28 July 2017 - CrossFit

Friday 28 July 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
3 Ring Dips
1 Wall Climber

  • Friday 28 July 2017
    In 15min

    1st min: 5 Deadlifts
    2nd min: 5 Ring Dips
    3rd min: Rest
  • Diane

    For Time -

    21-15-9
    Deadlifts, 70kg/100kg
    Handstand Pushups

Thursday 27 July 2017 - CrossFit

Thursday 27 July 2017

Warm up:
3 Rounds
60 sec Plank
5 Ring M.U progression
15 sec Ring Dip hold

  • Thursday 27 July 2017
    Work on skills for 20min

    Muscle Ups

    Level 1: Working on lower on drills
    Level 2: Working on Jumping Muscle Ups
    Level 3: Coach assisted Muscle Ups
    Level 4: 3-5 Muscle Ups Every 2min for 10min

    WOD

    In teams of 2

    AMRAP in 17min

    10 Sled Pushes 20/40kg
    300m Row
    15 Cal Ski Erg
    20 Push Presses 30/50kg

Wednesday 26 July 2017 - CrossFit

Wednesday 26 July 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 26 July 2017
    Strength

    Every 2min for 14min

    5 "Touch and Go" Squat Snatches

    WOD

    For time with a 11min time cap

    2 Rounds

    50 D.U
    25 Burpees
    15 Power Snatches 35kg/61kg

Tuesday 25 July 2017 - CrossFit

Tuesday 25 July 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 25 July 2017
    Every 2min for 14min

    5 "Touch and Go" Squat Cleans and Jerk

    WOD

    AMRAP in 12min
    4 Rounds for reps
    1min Cal Row
    1min KB Swings
    1min Wall Balls


Monday 24 July 2017 - CrossFit

Monday 24 July 2017

Warm up:
3 Rounds
5 Back Squats
3 C2B Pull Ups
1 Wall Climber

  • Monday 24 July 2017
    In 15min

    1st min: 5 Back Squats
    2nd min: 5 Weighted C2B Pull Ups
    3rd min: Rest

    WOD

    For time with a 11min time cap

    12-9-6-3

    T2B
    C2B Pull Ups
    Power Cleans 43/61kg

Thursday 20 July 2017 - CrossFit

Thursday 20 July 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
5 Ring Dips
5 Burpees

  • Thursday 20 July 2017
    Strength

    In 15min

    1st min: 5 Deadlifts
    2nd min: 5 Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap
    In teams of 2
    30 -20-10
    Cal Row/ Cal Ski Erg
    Push Press 30/50kg
    DB Snatches 15/20kg

Wednesday 19 July 2017 - CrossFit

Wednesday 19 July 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 19 July 2017
    Strength

    Every 2min for 14min

    5 "Touch and Go" Squat Snatches


  • The Chief
    5 Rounds for total rounds and reps

    3 min AMRAP/ 1min Rest

    3 Power Cleans 43/61kg
    6 Push Ups
    9 Air Squats

Tuesday 18 July 2017 - CrossFit

Tuesday 18 July 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 18 July 2017
    Strength

    Every 2min for 14min

    5 Touch and go Clean Squat Clean and Jerk

    WOD

    For time with a 12min time cap

    21-18-15-12 -9

    KB Swings
    Toes 2 KB
    Box Jumps

Monday 17 July 2017 - CrossFit

Monday 17 July 2017

Warm up:
3 Rounds
5 Back Squats
3 C2B Pull Ups
1 Wall Climber

  • Monday 17 July 2017
    In 15min

    1st min: 5 Back Squats
    2nd min: 5 C2B Pull Ups
    3rd min: Rest

    WOD

    1min Work / 1min Rest 6 sets

    15 Wall Balls 7/10kg
    2 Burpees
    Max SDHP 25/35kg

Friday 14 July 2017 - CrossFit

Friday 14 July 2017

Warm up:
3 Rounds
5 Thrusters
5 Cal Ski Erg
10 Cal Row

  • Friday 14 July 2017
    In teams of 2

    7 Rounds for time

    15 Burpees
    15 Cal Row
    10 Sync Thrusters 30/45kg
    20 T2B

Thursday 13 July 2017 - CrossFit

Thursday 13 July 2017

Warm up:
3 Rounds
20 D.U
10 Wall Balls
5 Burpees

  • Thursday 13 July 2017
    In teams of 3

    3 Rounds for time with a 30min time cap

    10 Sled Pushes 30/60kg
    50 Wall Balls 7/10kg
    100 D.U

    Do 10 Sync Burpees every 3min

Wednesday 12 July 2017 - CrossFit

Wednesday 12 July 2017

Warm up:
3 Rounds
10 Deadlifts
10 Push Ups
10 KB Clean and Press (5 per side)

  • 300
    For time with a 30min time cap

    25 Pull Ups
    50 Deadlift 45/60kg
    50 Push Ups
    50 Box Jumps
    50 Toes to KB
    50 KB Clean and Press 12/16kg
    25 Pull Ups

Wednesday 12 July 2017 - CrossFit

Wednesday 12 July 2017

Warm up:
3 Rounds
10 Deadlifts
10 Push Ups
10 KB Clean and Press (5 per side)

  • 300
    For time with a 30min time cap

    25 Pull Ups
    50 Deadlift 45/60kg
    50 Push Ups
    50 Box Jumps
    50 Toes to KB
    50 KB Clean and Press 12/16kg
    25 Pull Ups

Tuesday 11 July 2017 - CrossFit

Tuesday 11 July 2017

Warm up:
3 Rounds
10 Power Cleans
10 Push Presses
15 V-Ups

  • Tuesday 11 July 2017
    In teams of 3

    For time

    50 Burpees
    50 Snatches 25/40kg
    40 Burpees
    40 Snatches 35/50kg
    30 Bupees
    30 Snatches 40/60kg
    20 Burpees
    20 Snatches 45/70kg
    10 Rope Climbs

Monday 10 July 2017 - CrossFit

Monday 10 July 2017

Warm up:
3 Rounds
10 Front Squats
5 C2B Pull Ups
2 Wall Climbers

  • Monday 10 July 2017
    In teams of 3

    For time with a 30min time cap

    Jackie
    3000m Row
    150 Thrusters 15/20kg
    90 Pull ups

    Into

    Annie

    50-40-30-20-10
    D.U
    Sit Ups

Friday 7 July 2017 - CrossFit

Friday 7 July 2017

Warm up:
3 Rounds
5 Thrusters (increase weight after each round)
5 Ring Dips
10 Ring Rows

  • 1RM Thruster
    For Weight
  • 1RM Ring Dip
    1RM Ring Dip
  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg

Thursday 6 July 2017 - CrossFit

Thursday 6 July 2017

Warm up:
3 Rounds
20 Commando
20 V-Ups
1min Hollow Rocks

  • Thursday 6 July 2017
    In teams of 2

    For time with a 30min time

    4 Rounds for time

    500m Row
    20 KB Swings 16/24kg
    20 Box Jumps Yellow/Red
    20 Push Ups

Wednesday 5 July 2017 - CrossFit

Wednesday 5 July 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • 1RM Snatch
    For Weight
  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • Max Plank Hold
    Max Plank Hold

Tuesday 4 July 2017 - CrossFit

Tuesday 4 July 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • 1RM Clean & Jerk
    For Weight
  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • 3min Max D.U
    AMRAP in 3min

    Max D.U

Monday 3 July 2017 - CrossFit

Monday 3 July 2017

Warm up:
3 Rounds
5 Front Squats (increase weight after each round)
5 Pull Ups
10 Push Ups

  • 1RM Front Squat
    For Weight
  • 1RM Pull Up
    For Weight
  • Baseline
    For Time -

    500m Row,
    40 Squats,
    30 Sit ups,
    20 Push ups,
    10 Pull ups

Saturday 1 July 2017 - CrossFit

Thursday 1 June 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
90 sec Plank
15 Supermans

  • Thursday 1 June 2017
    In teams of 3.

    AMRAP in 30min

    20 Cal Ski Erg
    30 Sled Pushes (empty sled)
    40 Weighted Step Ups 12/20kg KB
    50 D.U

Friday 30 June 2017 - CrossFit

Friday 30 June 2017

Note: There will be no class on Saturday 1 July.

Warm up:
3 Rounds
5 Thrusters (increase weight after each round)
5 Ring Dips
10 Ring Rows

  • Friday 30 June 2017
    For 15min

    1st min: 2 Thusters
    2nd min: 2 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap

    21-15-9

    Thursters 30/45kg
    Burpees over the Bar

Thursday 29 June 2017 - CrossFit

Thursday 29 June 2017

Warm up:
3 Rounds
20 Commandos
20 V-Ups
1min Hollow Rocks

  • Thursday 29 June 2017
    In Teams of 2

    For time with a 30min time cap

    7 Rounds of

    300m Row / 300m Ski Erg
    50 D.U
    3 Sled Pushes 10/20kg

Wednesday 28 June 2017 - CrossFit

Wednesday 28 June 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 28 June 2017
    Strength

    Every 2min for 14min

    2 "Touch and Go" Squat Snatches

    WOD

    For time with a 13 min time cap

    40 Snatches 25/35kg
    30 SDHP 25/35kg
    20 Cal Ski Erg/ 20 Cal Row
    10 Muscle Ups/ 20 Pull ups+10 Ring Dips

Tuesday 27 June 2017 - CrossFit

Tuesday 27 June 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 27 June 2017
    Every 2min for 14min

    2 "Touch and Go" Clean and Jerks

    WOD

    AMRAP in 12min

    7 Deadlifts 70/100kg
    14 Box Jumps Yellow/Red

Monday 26 June 2017 - CrossFit

Monday 26 June 2017

Warm up:
3 Rounds
5 Front Squats (increase weight after each round)
5 Pull Ups
10 SDHP 16/24kg

  • Monday 26 June 2017
    For 15min

    1st min: 2 Front Squats
    2nd min: 2 Weighted Pull Ups
    3rd min: Rest

    WOD

    4 Rounds of 90 sec work and 90 sec Rest

    15 Wall Balls 7/10kg
    7 T2B
    Max Power Snatches 30/50kg

Friday 23 June 2017 - CrossFit

Friday 23 June 2017

Warm up:
3 Rounds
10 Thrusters
5 Ring Dips
5 Burpees over the Bar

  • Friday 23 June 2017
    In 15min

    1st min: 3 Thrusters
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap

    3 Round

    10 HSPU
    2 Length of Overhead Walking Lunges with a plate
    5 Sled Pushes 10/20kg
    20 KB Swings 24/32kg

Thursday 22 June 2017 - CrossFit

Thursday 22 June 2017

Warm up:
3 Rounds
90 sec Side Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 22 June 2017
    In teams of 3

    3 Rounds for time with a 30min time cap

    20 Deadlifts 70/100kg
    30 Sync Burpees
    40 Sync Wall Balls 7/10kg
    50 Cal Row

Wednesday 21 June 2017 - CrossFit

Wednesday 21 June 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Drop Snatches
5 Overhead Squats

  • Wednesday 21 June 2017
    Every 2min for 14min

    3 "Touch and Go" Squat Snatches

    WOD

    For time with a 8min time cap

    6 Bar Muscle / 6 C2B Pull Ups / 6 Pull ups
    5 Target Burpees
    1 14m Shuttle



Tuesday 20 June 2017 - CrossFit

Tuesday 20 June 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Push Presses
5 Jerks

  • Tuesday 20 June 2017
    Strength

    Every 2min for 14min

    3 "Touch and go" Clean and Jerks

    WOD

    For time with a 12min time cap

    25-20-15-10-5

    Wall Balls 7/10kg
    Ball Slams 7/10kg
    D.U


Monday 19 June 2017 - CrossFit

Monday 19 June 2017

Warm up:
3 Rounds
5 Front Squats (increase weight after each round)
5 Pull Ups
10 Jumping Lunges

  • Monday 19 June 2017
    For 15min

    1st min: 3 Front Squats
    2nd min: 3 Weighted Pull Ups
    3rd min: Rest

    WOD

    7 Rounds for reps

    In 1min/ Rest 1min

    7 T2B
    10 Hang Power Cleans 45/70kg
    Max Burpees

    Score only the Max reps


Friday 16 June 2017 - CrossFit

Friday 16 June 2017

Warm up:
3 Rounds
10 Thrusters
5 Ring Dips
2 Wall Climber

  • Friday 16 June 2017
    For 12min (only 4 sets)

    1st min: 3 Thrusters
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 20min time cap

    6 Rounds for time
    13 Thrusters 20/30kg
    14 Pull Ups

Thursday 15 June 2017 - CrossFit

Thursday 15 June 2017

Warm up:
3 Rounds
90 sec Plank
90 sec Squat hold against the wall
15 Supermans

  • Thursday 15 June 2017
    In teams of 3

    AMRAP in 30min

    12 Sled Pushes (Heavy) 30/60kg
    40 Deadlifts 70/100kg
    40 T2B
    40 Walking Lunges with KB 16/24kg



Wednesday 14 June 2017 - CrossFit

Wednesday 14 May 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Wednesday 14 JJune 2017
    Every 2min for 14min

    3 "Touch and Go" Snatches
    Power or Squat

    WOD

    For time with 13min time cap

    3 Rounds for time

    25 Wall Balls 7/10kg
    20 Box Jumps
    15 Push Presses 30/50kg




Tuesday 13 June 2017 - CrossFit

Tuesday 13 June 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Jerks

  • Tuesday 13 June 2017
    Every 2 min for 14min

    3 Cleans and Jerks ( Touch and Go Reps)

    WOD

    4 Rounds for Time (time cap 12min)

    10 HSPU
    15 GobletSquats 16/24kg
    20 KB Swings 16/24kg


Monday 12 June 2017 - CrossFit

Monday 12 June 2017

Warm up:
3 Rounds
5 Front Squats (increase weight after each round)
5 Pull Ups
10 Push Ups

  • Monday 12 June 2017
    In 15min

    1st min: 3 Front Squats
    2nd min: 3 Weighted Pull Ups
    3rd min: Rest

    WOD

    AMRAP in 13min

    5 Pull Ups / 3 Bar Muscle Ups / 3 Ring Muscle Ups
    7 Power Cleans / 7 Squat Clean 45/70kg
    5 Burpees over the Bar



Friday 9 June 2017 - CrossFit

Friday 9 June 2017

Warm up:
3 Rounds
10 Thrusters
5 Ring Dips
2 Wall Climbers

  • Friday 9 June 2017
    In 15min

    1st min: 5 Thrusters
    2nd min: 5 Weighted Ring Dips
    3rd min: Rest

    For time with a 12min time cap

    21-15-9
    Deadlifts 70/100kg
    42-30-18
    Wall Balls 7/10kg

Thursday 8 June 2017 - CrossFit

Thursday 8 June 2017

Warm up:
3 Rounds
90 sec Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 8 June 2017
    Hell week WOD 4

    3 Round for time
    400m/500m Row
    10 Right Arm KB Snatches 16/24kg
    10 Left Arm KB Snatches 16/24kg
    20 T2B
    20 Box Jumps 20iches/24inches

    Or

    In a teams of 3

    AMRAP in 30min

    400m/500m Row
    10 Right Arm KB Snatches 16/24kg
    10 Left Arm KB Snatches 16/24kg
    20 T2B
    20 Box Jumps 20iches/24inches

Wednesday 7 June 2017 - CrossFit

Wednesday 7 June 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Wednesday 7 June 2017
    Strength

    Every 2min for 10min

    5 "Touch and Go" Snatches
    Squat or Power

    WOD

    "Hell Week WOD 2"

    AMRAP in 3 min

    Max D.U

    Into

    7min

    2 Rep Max Overhead Squat

    Or ( for those who doesn't want to do a 2 rep max OHS)

    7min AMRAP

    10 KB Swings 16/24kg
    10 Ball Slams 7/10kg
    2 Sled Pushes

Tuesday 6 June 2017 - CrossFit

Tuesday 6 June 2017

Warm up:
3 Rounds
5 Power Cleans
5 Squat Cleans
5 Jerks

  • Tuesday 6 June 2017
    Ervery 2 min for 10 min

    5 Cleans and Jerks ( Touch and Go Reps)

    WOD

    Hell Week WOD 2

    Clean and Jerk Ladder

Monday 5 June 2017 - CrossFit

Monday 5 June 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
5 Burpees

  • Monday 5 June 2017
    In 15min

    1st min: 5 Front Squats
    2nd min: 5 Weighted Pull Ups
    3rd min: Rest

    WOD

    Hell Week WOD 1

    AMRAP in 7min

    7 Front Squats 45kg/70kg
    7 C2B Pull Ups
    7 Bar Facing Burpees

Friday 2 June 2017 - CrossFit

Friday 2 June 2017

Warm up:
3 Rounds
10 Thruster
5 Ring Dips
2 Wall Climbers

  • Friday 2 June 2017
    For 15min

    1st min: 5 Thrusters
    2de min: 5 Weighted Ring Dips
    3de min: Rest


  • Elizabeth
    For Time -

    21-15-9
    Cleans,
    Ring dips

    Rx: 60kg/40kg

Thursday 1 June 2017 - CrossFit

Thursday 1 June 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
90 sec Plank
15 Supermans

  • Thursday 1 June 2017
    In teams of 3

    AMRAP in 30min

    20 Cal Ski Erg
    30 Sled Pushes (empty sled)
    40 Weighted Steps Ups 12/20kg
    50 D.U

Wednesday 31 May 2017 - CrossFit

Wednesday 31 May 2017

Warm up:
3 Rounds
5 Power Snatches
5 Squat Snatches
5 Overhead Squats

  • Wednesday 31 May 2017
    Strength

    Every 2min for 14min

    3 Power Snatches
    2 Squat Snatches

    All of the reps must be "Touch and Go" reps

    WOD

    For time with a 12min time cap

    3 Rounds

    30 KB Swings 16/24kg
    15 C2B Pull Ups
    2×14m Walking Lunges with KB


Tuesday 30 May 2017 - CrossFit

Tuesday 30 May 2017

Warm up:
3 Rounds
5 Power Cleans
5 Jerks
10 V-Ups

  • Tuesday 30 May 2017
    Strength

    Every 2min for 14min

    5 Touch and go Clean and Jerks

    WOD

    AMRAP in 11min

    30 D.U
    10 Push Presses 35/52kg




Monday 29 May 2017 - CrossFit

Monday 29 May 2017

Warm up:
3 Rounds
5 Front Squats
5 Pull Ups
5 Burpees

  • Monday 29 May 2017
    Strength

    For 15min

    1st min: 5 Front Squats
    2nd min: 5 Weighted Pull Ups
    3rd min: Rest

    WOD

    For time with a 12min time cap

    15-12-9-6-3

    Wall Balls 7/10kg
    T2B
    Burpees

Friday 26 May 2017 - CrossFit

Friday 26 May 2017

Warm up:
3 Rounds
15 KB Swings
10 Thrusters
5 Ring Dips

  • Friday 26 May 2017
    In teams of 3

    Jackie × 3

    1000m Row
    50 Thrusters 15/20kg
    30 Pull Ups

    Into

    Karen

    150 Wall Balls




Thursday 25 May 2017 - CrossFit

Thursday 25 May 2017

Warm up:
3 Rounds
1min Side Plank
1min Side Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 25 May 2017
    In teams of 3

    5 Rounds for time

    15 Length of Farmer's carry 48/ 80kg
    15 Power Cleans 50/90kg
    15 C2B Pull Ups
    15 Cal Ski Erg

Wednesday 24 May 2017 - CrossFit

Wednesday 24 May 2017

Warm up:
3 Rounds
10 Power Snatches
5 Cal Row
1 Wall Climber

  • Wednesday 24 May 2017
    In teams of 3

    For time

    150 Power Snatches 25/35kg
    120 Cal Row
    90 Burpees
    60 T2B
    30 HSPU

Tuesday 23 May 2017 - CrossFit

Tuesday 23 May 2017

Warm up:
3 Rounds
5 Pull Ups
10 Squats Jumps
20 D.U

  • Tuesday 23 May 2017
    In teams of 3

    4 Rounds for time

    20 Ring Dips
    14m ×3 Overhead Walking Lunges with 10/20kg Plate
    30 Pull Ups
    14m × 3 Overhead Walking Lunges with 10/20kg Plate
    40 Wall Balls 7/10kg
    14m × 3 Overhead Walking Lunges with 10/20kg Plate
    50 D.U



Monday 22 May 2017 - CrossFit

Monday 22 May 2017

Warm up:
3 Rounds
5 Front Squats
10 Push Ups
15 Sit Ups

  • Monday 22 May 2017
    In teams of 3

    3 Rounds for time

    10 Front Squats 50/80kg
    20 Sled Pushes 10/20kg
    40 Cal Ski Erg
    60 Russian Swings 20/32kg

Friday 19 May 2017 - CrossFit

Friday 19 May 2017

Warm up:
3 Rounds
5 Deadlifts
5 Ring Dips
5 V-Ups

  • 1RM Deadlift
    For Weight
  • 1RM Ring Dip
    1RM Ring Dip
  • Fran
    For Time -

    21-15-9
    Thrusters,
    Pull ups

    Rx: 43kg/30kg

Thursday 18 May 2017 - CrossFit

Thursday 18 May 2017

Warm up:
3 Rounds
1min Side Plank
1min Side Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 18 May 2017
    In teams of 3

    AMRAP in 8min
    15 Cal Ski Erg
    15 KB Swings 16/24kg

    Rest 2min

    AMRAP in 8min
    15 Cal Row
    15 Wall Balls

    Rest 2min

    AMRAP in 8min
    15 Burpees
    15 Ball Slams 7/10kg

Wednesday 17 May 2017 - CrossFit

Wednesday 17 May 2017

Warm up:
3 Rounds
5 Power Snatches
5 Overhead Squats
5 Burpees over the Bar

  • 1RM Snatch
    For Weight
  • The Open 15.1
    AMRAP 9min -

    15 Toes-to-bar,
    10 Deadlifts,
    5 Snatches

    Rx: 52kg/34kg
  • Max Plank Hold
    Max Plank Hold

Tuesday 16 May 2017 - CrossFit

Tuesday 16 May 2017

Remember to log in your new 1RM!!!

Warm up:
3 Rounds
5 Power Cleans
5 Front Squats
5 Jerks

  • 1RM Clean & Jerk
    For Weight
  • Grace
    For Time -

    30 Clean&Jerks

    Rx: 60kg/40kg
  • Max Double-Unders
    Max D.U in 3min

Monday 15 May 2017 - CrossFit

Monday 15 May 2017 Test Day 1

Good day Team Red X!!! We are testing this week. Please log in your scores. So you can keep record of all your hard work.

Warm up:
3 Rounds
5 Front Squats (increase weight after each round)
5 Pull Ups
10 Push Ups

  • 1RM Back Squat
    For Weight
  • 1RM Pull Up
    For Weight
  • Baseline
    For Time -

    500m Row,
    40 Squats,
    30 Sit ups,
    20 Push ups,
    10 Pull ups

Friday 12 May 2017 - CrossFit

Friday 12 May 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
5 Ring Dips
5 Burpees over the Bar

  • Friday 12 May 2017
    In 15min

    1st min: 2 Deadlifts
    2de min: 2 Weighted Ring Dips
    3rd min: Rest

    WOD

    In teams of 2

    For time with a 12min time cap

    10 Rope climb
    10 Clean and Jerk 43/61kg
    8 Rope climb
    8 Clean and Jerk
    6 Rope climb
    6 Clean and Jerk
    4 Rope climb
    4 Clean and Jerk
    2 Rope climb
    2 Clean and Jerk

Thursday 11 May 2017 - CrossFit

Thursday 11 May 2017

Warm up:
3 Rounds
1min Side Plank
1min Side Plank
15 Supermans
15 Hollow Rocks

  • Thursday 11 May 2017
    In teams of 3

    AMRAP in 35min

    500m Row
    100 D.U
    50 Wall Balls 7/10kg
    50 Partner Deadlifts 115kg

Thursday 11 May 2017 - CrossFit

Thursday 11 May 2017

Warm up:
3 Rounds
1min Side Plank
1min Side Plank
15 Supermans
15 Hollow Rocks

  • Thursday 11 May 2017
    In teams of 3

    AMRAP in 35min

    500m Row
    100 D.U
    50 Wall Balls 7/10kg
    50 Partner Deadlifts 115kg

Wednesday 10 May 2017 - CrossFit

Wednesday 10 May 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 10 May 2017
    Strength and Technique on Snatches

    Odd/Even minute for 8min
    7 Power Snatches 43/61kg
    12 V-Ups

    For 9min.

    1min Squat Hold
    1min Plank
    1min Ring Dip hold at the Top

Wednesday 10 May 2017 - CrossFit

Wednesday 10 May 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 10 May 2017
    Strength and Technique on Snatches

    Odd/Even minute for 8min
    7 Power Snatches 43/61kg
    12 V-Ups

    For 9min.

    1min Squat Hold
    1min Plank
    1min Ring Dip hold at the Top

Tuesday 9 May 2017 - CrossFit

Tuesday 9 May 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 9 May 2017
    Strength and Technique on Clean and Jerk

    E.M.O.M for 7min

    3 Power Cleans 43/61kg
    3 Front Squats 43/61kg
    3 Jerks 43/43kg

    WOD

    For 12min. 1min of each movement for total reps

    1min DB Snatches single arm 15/20kg
    1min Slam Ball 7/10kg
    1min T2B
    1min Cal Row

    3 Rounds for total reps

Monday 8 May 2017 - CrossFit

Monday 8 May 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
5 Pull Ups
10 Push Ups

  • Monday 8 May 2017
    Strength

    For 15min

    1st min: 2 Back Squats
    2de min: 2 Weighted Pull Ups
    3rd min: Rest

    WOD

    AMRAP in 11min

    5 Power Cleans 40/60kg
    10 Burpees over the Bar
    20 D.U

Friday 5 May 2017 - CrossFit

Friday 5 May 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round)
5 Ring Dips
5 Burpees over the Bar

  • Friday 5 May 2017
    Strength

    For 15min

    1st min: 3 Deadlifts
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap

    5 Rounds for time

    10 T2B
    14 meters Overhead Walking Lunges with 10/20kg plate
    10 Plate Thrusters 10/20kg

Thursday 4 May 2017 - CrossFit

Thursday 4 April 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Plank
15 Supermans

  • Thursday 4 May 2017
    In teams of 3

    5 Rounds for time with a 30min time cap

    1000m Row
    30 Thrusters 30/45kg
    20 Sled Pushes 20/40kg
    10 Bar Muscle Ups

Wednesday 3 May 2017 - CrossFit

Wednesday 3 May 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 3 May 2017
    Strength

    Snatches

    For 8min
    Odd min: 7 Power Snatches (unbroken) 43/61kg
    Even min: 8 Burpees

    WOD

    For time with a 10min time cap

    3 Round for time
    30 Box Jumps
    20 KB Swings
    10 Ring Dips



Tuesday 2 May 2017 - CrossFit

Tuesday 2 May 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 2 May 2017
    Work on Technique and Strength of Clean and Jerk

    E.M.O.M for 7min

    3 Power Cleans 43/61kg
    3 Front Squats 43/61kg
    3 Jerks 43/61kg

    WOD

    AMRAP in 11min

    5 Front Squats 43/61kg
    10 Pull Ups
    30 D.U


Tuesday 2 May 2017 - CrossFit

Tuesday 2 May 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 2 May 2017
    Work on Technique and Strength of Clean and Jerk

    E.M.O.M for 7min

    3 Power Cleans 43/61kg
    3 Front Squats 43/61kg
    3 Jerks 43/61kg

    WOD

    AMRAP in 11min

    5 Front Squats 43/61kg
    10 Pull Ups
    30 D.U


Friday 28 April 2017 - CrossFit

Friday 28 April 2017

Warm up:
3 Rounds
5 Deadlifts increas weight after each round
5 Ring Dips
5 Burpees

  • Friday 28 April 2017
    Strength

    1st min: 3 Deadlifts
    2nd min: 3 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap

    500m Row
    40 Air Squats
    30 Sit Ups
    20 Push Ups
    10 Pull Ups

Wednesday 26 April 2017 - CrossFit

Wednesday 26 April 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 26 April 2017
    E.M.O.M for 7min

    4 Power Snatches 43/61kg
    3 Overhead Squats 43/61kg

    WOD

    For time with a 11min time cap

    12-9-6-3

    Thruster 35/52.5kg
    Burpees over the Bar

Tuesday 25 April 2017 - CrossFit

Tuesday 25 April 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 25 April 2017
    Strength

    Work on today's heaviest clean and jerk

    E.M.O.M for 7min
    4 Power Cleans 43kg/61kg
    4 Front Squats 43kg/61kg

    WOD

    AMRAP in 11min

    25 D.U
    15 KB Swings 16/24kg

Tuesday 25 April 2017 - CrossFit

Tuesday 25 April 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 25 April 2017
    Strength

    Work on today's heaviest clean and jerk

    E.M.O.M for 7min
    4 Power Cleans 43kg/61kg
    4 Front Squats 43kg/61kg

    WOD

    AMRAP in 11min

    25 D.U
    15 KB Swings 16/24kg

Monday 24 April 2017 - CrossFit

Monday 24 April 2017

Warm up:
3 Rounds

5 Back Squats ( increase weight after each set)
5 Pull Ups

  • Monday 24 April 2017
    For 15min

    1st min: 3 Back Squats
    2nd min: 3 Weighted Pull Ups
    3rd min: Rest

    WOD

    For time with a 12min time cap

    CrossFit.com WOD of the 23rd of April

    21-15-9

    STOH 43/61kg
    C2B Pull Ups

Wednesday 19 April 2017 - CrossFit

Wednesday 19 April 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 19 April 2017
    E.M.O.M for 7min

    4 Power Snatches 43/61kg
    3 Overhead Squats 43/61kg

    WOD

    For time with a 10min time cap

    21-15-9 for time
    KB Swings 16/24kg
    Pull Ups

Tuesday 18 April 2017 - CrossFit

Tuesday 18 April 2017

Warm up:
Warm up with coach on Clean and Jerk

  • Tuesday 18 April 2017
    E.M.O.M for 7min

    3 Power Cleans + 3 Front Squats +3 Jerks 43/61kg

    WOD

    AMRAP in 11min

    15 Wall Balls
    30 D.U

Thursday 13 April 2017 - CrossFit

Thursday 13 April 2017

Warm up:
3 Rounds
5 Deadlifts (increase weight after each round (
5 Ring Dips

  • Thursday 13 April 2017
    Strength

    For 15min
    1st min: 5 Deadlifts
    2de min: 5 Ring Dips
    3rd min: Rest

    WOD

    In teams of 3

    AMRAP in 13min

    10 Sled Pushes 20/40kg
    20 Thrusters 30/45kg
    30 Pull Ups

Wednesday 12 April 2017 - CrossFit

Wednesday 12 April 2017

Warm up:
Warm up with coach Snatch

  • Wednesday 12 April 2017
    Strength and Technique on Snatches

    WOD

    For 12min

    4 Rounds for reps

    1st min: Cal Row
    2nd min: Burpee Box Jumps
    3rd min: KB Swings 20/32kg

Tuesday 11 April 2017 - CrossFit

Tuesday 11 April 2017

Warm up:
Warm up with coach

Clean and Jerk

  • Tuesday 11 April 2017
    Strength

    Clean and Jerk

    WOD

    AMRAP in 11min

    35 D.U
    10 Power Cleans 43/61kg



Monday 10 April 2017 - CrossFit

Monday 10 April 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
5 Pull Ups

  • Monday 10 April 2017
    For 15 min

    1st min: 5 Back Squats
    2de min: 5 Stict Pull Ups/ Weighted Pull Ups
    3rd min: Rest

    On the last set of Back Squats and Pull Ups
    Decrease weight and do a Max effort
    Back Squats at 50 % af todays weight.

    WOD

    For time with a 12min time cap

    50 Wall Balls
    40 T2B
    30 Hang Snatches 35/52kg



Monday 10 April 2017 - CrossFit

Monday 10 April 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
5 Pull Ups

  • Monday 10 April 2017
    For 15 min

    1st min: 5 Back Squats
    2de min: 5 Stict Pull Ups/ Weighted Pull Ups
    3rd min: Rest

    On the last set of Back Squats and Pull Ups
    Decrease weight and do a Max effort
    Back Squats at 50 % af todays weight.

    WOD

    For time with a 12min time cap

    50 Wall Balls
    40 T2B
    30 Hang Snatches 35/52kg



Friday 7 April 2017 - CrossFit

Friday 7 April 2017

Warm up:
3 Rounds
10 Deadlifts (increase weight after each round)
5 Ring Dips
1 Wall Climber

  • Friday 7 April 2017
    Strength

    In 15min
    1st min: 5 Deadlifts
    2de min: 5 Weighted Ring Dips
    3rd min: Rest

    WOD

    For time with a 12min time cap

    7 Rounds
    5 Burpees over the Bar
    5 Front Squats 30/45kg
    5 Push Presses 30/45kg



Thursday 6 April 2017 - CrossFit

Thursday 6 April 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Plank
1min Superman Holds

  • Thursday 6 April 2017
    AMRAP in 30 min

    In teams of 3

    500m Row
    10 Sled Pushes
    20 T2B
    30 Tyre Flips
    1min Plank

Wednesday 5 April 2017 - CrossFit

Wednesday 5 April 2017

Warm up:
Warm up with coach on Snatches

  • Wednesday 5 April 2017
    Strength and Technique on Snatches

    WOD

    For time with a 11min time cap

    15-12-9-6-3
    Power Snatches 25/35kg
    30-24-18-12-6
    D.U



Tuesday 4 April 2017 - CrossFit

Tuesday 4 April 2017

Warm up:
Warm up with Coach

  • Tuesday 4 April 2017
    Work on Technique and Strength of rhe Clean and Jerk

    WOD
    For 12min
    1st min: DB Snatches 15/20kg
    2de min: Wall Balls 7/10kg
    3de min: Ring Dips

Monday 3 April 2017 - CrossFit

Monday 3 April 2017

Warm up:
3 Rounds
5 Back Squats (increase weight after each round)
5 Pull Ups

  • Monday 3 April 2017
    For 15 min

    1st min: 5 Back Squats
    2de min: 5 Stict Pull Ups/ Weighted Pull Ups
    3rd min: Rest

    On the last set of Back Squats and Pull Ups
    Decrease weight and do a Max effort
    Back Squats at 50 % af todays weight.

    WOD

    For time with a 11min time cap

    20-15-10-5
    KB Swings 16/24kg
    SDHP 16/24kg
    Burpees

Friday 31 March 2017 - CrossFit

Friday 31 March 2017

Warm up:
3 Rounds
10 Push Presse
10 Wall Balls
10 Cal Row

  • Fight Gone Bad
    3 Rounds for total reps

    1min: Cal Row
    1min: SDHP 25/35kg
    1min: Box Jumps
    1min: Push Presses 25/35kg
    1min: Wall Balls 7/10kg
    1min: Rest

Thursday 30 March 2017 - CrossFit

Thursday 30 March 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Side Plank
1min Side Plank
15 Supermans

  • Thursday 30 March 2017
    In teams of 3

    For time with a 30min time cap

    10 Rounds of Cindy
    5 Pull Ups
    10 Push Ups
    15 Squats
    Into
    2 Rounds of Annie
    50-40-30-20-10
    D.U
    Sit Ups
    Into
    1 Round of Grace
    30 Clean and Jerk 43kg/61kg

Wednesday 29 March 2017 - CrossFit

Wednesday 29 March 2017

Warm up:
3 Rounds
10 Hang Snatches
10 Overhead Squats
10 SDHP

  • Wednesday 29 March 2017
    In teams of 3

    For time with a 30min time cap

    5 Rounds for time
    400m Run as a team with a slam ball 7/10kg
    100 Wall Balls
    75 Ball Slams
    50 Ring Dips


Tuesday 28 March 2017 - CrossFit

Tuesday 28 March 2017

Warm up:
3 Rounds
10 Hang Power Cleans
10 Push Presses
10 Front Squats

  • Tuesday 28 March 2017
    In teams of 3

    AMRAP of 32min

    10 Sled Pushes 30/60kg
    20 Cal Row
    30 Hang Power Cleans 35/52kg
    40 Push Presses 35/52kg

Monday 27 March 2017 - CrossFit

Monday 27 March 2017

Warm up:
3 Rounds
10 Burpees
10 V-Ups
10 Lunges

  • Monday 27 March 2017
    In teams of 3

    AMRAP 30min

    400m Run as a team
    Then
    3 Round of for each of the team members
    10 T2B
    7m Overhead Walking Lunges with 5/10kg plate
    10 Plate Thusters 5/10kg

Thursday 23 March 2017 - CrossFit

Thursday 23 March 2017

Warm up:
3 Rounds
1min Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 23 March 2017
    In teams of 3

    AMRAP in 30min

    1000m Row
    40 Hang Snatches 25/35kg
    30 Box Jumps Yellow/Red
    20 Sled Pushes 10kg/20kg

Wednesday 22 March 2017 - CrossFit

Wednesday 22 March 2017

Warm up:
3 Rounds
10 Overhead Squats
10 SDHP
10 V-Ups

  • Wednesday 22 March 2017
    Skill work for 10min

    Muscle Ups

    For 10min every 2min complete the following

    5 Overhead Squats 30/45kg
    5 SDHP 30/45kg
    1-5 Muscle Ups
  • Wednesday 22 March 2017 WOD
    1min of each movement for total reps

    4 Rounds for reps
    1min: Dumbbell Thrusters 15/22.5kg
    1min: Burpees
    1min: SDHP 20/32kg

Monday 20 March 2017 - CrossFit

Monday 20 March 2017

Warm up:
3 Rounds
10 Front Squats
7 Push Presses
5 Thrusters

  • Monday 20 March 2017
    Skill work for 10min

    D.U / Pull Ups

    For 10min

    Even min: 9 Front Squats 43/61kg
    Odd min: 9 Pull Ups
  • Monday 20 March 2017
    For time with a 12min time cap

    Thrusters
    15-12-9-6-3
    D.U
    50-40-30-20-10

Thursday 16 March 2017 - CrossFit

Thursday 16 March 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
15 Supermans
1min Plank

  • Thursday 16 March 2017
    In teams of 3

    AMRAP in 30min

    15 Sled Pushes 20kg/40kg
    30 Cal Row
    45 Burpee Step Overs

Wednesday 15 March 2017 - CrossFit

Wednesday 15 March 2017

Warm up:
3 Rounds
7 Overhead Squats
7 SDHP
7 V-Ups

  • Wednesday 15 March 2017
    Skill work for 10min

    Muscle Ups

    For 10min every 2min

    5 sets of.

    5 Overhead Squats 30/45kg
    5 SDHP 30/45kg
    1-5 Muscle Ups
  • Wednesday 15 March 2017 WOD
    AMRAP in 11min

    10 Push Presses 30/45kg
    200m Run

Tuesday 14 March 2017 - CrossFit

Tuesday 14 March 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 14 March 2017
    Skill work for 10min

    D.U

    2 Round of

    As many reps as possible in
    45 sec Work/45 sec Rest

    Hang Power Clean and Jerk 43/61kg

    Rest 2min

    Power Cleans and Jerk 43/61kg

    Rest 2min

    Squat Cleans and Jerk 43/61kg
  • Tuesday 14 March 2017
    In 12min
    3 Rounds for reps
    1min: Cal Row
    1min: D.U
    1min: DB Thrusters 15/22.5kg
    1min: Rest

Monday 13 March 2017 - CrossFit

Monday 13 March 2017

Warm up:
3 Rounds
10 Front Squats
7 Strict Presses
5 Ring Dips

  • Monday 13 March 2017
    Skill work for 10min

    HSPU

    Strength

    For 10min

    Odd min: 9 Front Squats 43/61kg
    Even min: 5 HSPU
  • Monday 13 March 2017
    For time with a 12min time cap

    50-40-30
    Wall Balls 7/10kg
    15-10-5
    Deadlifts 70/100kg

Thursday 9 March 2017 - CrossFit

Thursday 9 March 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
30sec Side Plank
30sec Side Plank
1 Wall Climber

  • Thursday 9 March 2017
    In teams of 3

    3 Round for time
    21 Sled Pushes
    400m Run
    15 Tyre Flips
    200m Run

    Time cap of 35min

Thursday 9 March 2017 - CrossFit

Thursday 9 March 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
30sec Side Plank
30sec Side Plank
1 Wall Climber

  • Thursday 9 March 2017
    In teams of 3

    3 Round for time
    21 Sled Pushes
    400m Run
    15 Tyre Flips
    200m Run

    Time cap of 35min

Wednesday 8 March 2017 - CrossFit

Wednesday 8 March 2017

Warm up:
3 Rounds
10 Hang Power Snatches
7 Overhead Squats
5 Burpees

  • Wednesday 8 March 2017
    Skill work for 10min

    Muscle Ups

    Strength

    Every 2min for 10min
    5 Hang Power Snatches
    5 Overhead Squats
    1-5 Muscle Ups
  • Wednesday 8 March 2017 WOD
    For time with a 12min time cap

    In teams of 3

    30 -20 -10
    Cal Row
    Power Snatches 30/45kg
    Burpees

Tuesday 7 March 2017 - CrossFit

Tuesday 7 March 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 7 March 2017
    Skill work for 10min

    D.U

    2 Round of

    As many reps as possible in
    45 sec Work/45 sec Rest

    Hang Power Clean and Jerk 43/61kg

    Rest 2min

    Power Cleans and Jerk 43/61kg

    Rest 2min

    Squat Cleans and Jerk 43/61kg
  • Tuesday 7 March 2017 WOD
    AMRAP in 12 min

    10 Deadlifts 70/100kg
    25 Wall Balls
    50 D.U

Monday 6 March 2017 - CrossFit

Monday 6 March 2017

Warm up:
3 Rounds
10 Front Squats
7 Strict Presses
5 Ring Dips

  • Monday 6 March 2017
    Skill work for 10min Pull Ups/C2B Pull Ups

    For 12min (4 sets)

    1st min: 9 Front Squats 43/61kg
    2de min: 9 C2B Pull Ups
    3de min: Rest
  • Monday 6 March 2017 WOD
    For time with a 11min time cap

    12-9-6-3

    Power Cleans 43kg/61kg
    HSPU

Thursday 2 March 2017 - CrossFit

Thursday 2 March 2017

Warm up:
3 Rounds
1min Plank
15 Supermans
1min Squat Hold against the wall

  • Thursday 2 March 2017
    Skill work for 5 min

    D.U

    AMRAP in 20min

    In teams of 3

    1000m Row
    100 D.U
    50 Tyre Flips



Wednesday 1 March 2017 - CrossFit

Wednesday 1 March 2017

Warm up:
3 Rounds
10 Hang Power Snatches
7 Overhead Squats
5 Ring Dips

  • Wednesday 1 March 2017
    Skill work for 10min

    Muscle Ups

    Strength

    Every 2min for 10min

    10 Overhead Squats
    1-5 Muscle Ups

  • Wednesday 1 March 2017
    AMRAP in 11min

    200m Run
    10 V-Ups
    20 Jumping Lunges

Tuesday 28 February 2017 - CrossFit

Tuesday 28 February 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 28 February 2017
    Skill work for 10min

    HSPU

    2 Round of

    As many reps as possible in
    45 sec Work/45 sec Rest

    Hang Power Clean and Jerk 43/61kg

    Rest 2min

    Power Cleans and Jerk 43/61kg

    Rest 2min

    Squat Cleans and Jerk 43/61kg
  • Tuesday 28 February 2017 WOD
    AMRAP in 12min

    3 Rounds of:

    1st min: Cal Row
    2de min: Push Ups
    3rd min: KB Swings 16/24kg
    4th min: Wall Balls 7/10kg

Monday 27 February 2017 - CrossFit

Monday 27 February 2017

3 Rounds 10 Front Squats 7 Burpees 5 Pull Ups

  • Monday 27 February 2017
    Skill work for 10min Pull Ups/C2B Pull Ups

    For 12min (4 sets)

    1st min: 9 Front Squats 43/61kg
    2de min: 9 C2B Pull Ups
    3de min: Rest
  • Monday 27 February 2017 WOD
    AMRAP in 11min

    7 T2B
    14 Ball Slams 7/10kg
    21 D.U

Friday 24 February 2017 - CrossFit

Friday 24 February 2017

Warm up:
3 Rounds
4 DB Snatches
5 Burpee Box Jumps Overs

  • CrossFit Games Open 17.1
    Workout 17.1
    For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Men use 50-lb. dumbbell and 24-in. box

    Time cap: 20 minutes

Thursday 23 February 2017 - CrossFit

Thursday 23 February 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Plank
15 Supermans

  • Thursday 23 February 2017
    Skill work for 10min

    HSPU

    WOD

    In teams of 3

    AMRAP in 25min

    2000m Row
    50 KB Swings 16/24kg
    50 Ring Rows
    50 Slam Ball Cleans over the Shoulder 7/10kg

    10-15min Stretch with coach.

Wednesday 22 February 2017 - CrossFit

Wednesday 22 February 2017

Warm up:
3 Rounds
10 Hang Power Snatches
7 Overhead Squats
5 Ring Dips

  • Wednesday 22 February 2017
    Skill work for 10min

    Muscle Ups

    Strength:

    For 10 min every 2min

    10 Power Snatches 30/45kh
    7 SDHP
    1-5 Muscle Ups
  • Wednesday 22 February 2017
    AMRAP in 10min

    30 D.U
    10 Overhead Squats 30/45kg

Tuesday 21 February 2017 - CrossFit

Tuesday 21 February 2017

Warm up:
3 Rounds
10 Hang Power Cleans
7 V-Ups
5 T2B

  • Tuesday 21 February 2017
    Skill work for 10min

    T2B

    2 Round of

    As many reps as possible in
    45 sec Work/45 sec Rest

    Hang Power Clean and Jerk 43/61kg

    Rest 2min

    Power Cleans and Jerk 43/61kg

    Rest 2min

    Squat Cleans and Jerk 43/61kg
  • Tuesday 21 February 2017
    AMRAP in 12min

    1min : Single arm alternate Dumbbell Snatches
    1min : T2B
    1min : Box Jumps Yellow/Red

    Score total reps

Monday 20 February 2017 - CrossFit

Monday 20 February 2017

Warm up:
3 Rounds
10 Front Squats
7 Burpees
5 Pull Ups

  • Monday 20 February 2017
    Skill work for 10min Pull Ups/C2B Pull Ups

    For 12min (4 sets)

    1st min: 8 Front Squats 43/61kg
    2de min: 8 C2B Pull Ups
    3de min: Rest
  • 20 Monday February 2017
    AMRAP in 12min

    Open WOD 12.3 and 13.3

    150 Wall Balls
    90 D.U
    30 Muscle Ups

Friday 17 February 2017 - CrossFit

Friday 17 February 2017

Warm up:
3 Rounds
10 Thrusters
5 T2B
1 Wall Climber

  • Friday 17 February 2017
    Skill work for 5 -10min

    HSPU - Strict and Kipping

    Strength

    For 10min

    Even min: 12 Thruster 30/45kh
    Odd min: 7 T2B
  • Friday 17 February 2017
    In teams of 2

    4 Rounds for reps
    1min DB Thrusters 15/20kg
    1min HSPU
    1min Cal Row

Thursday 16 February 2017 - CrossFit

Thursday 16 February 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Plank
15 Supermans

  • Thursday 16 February 2017
    Skill work for 5-10min

    Double Unders

    WOD

    In teams of 3

    AMRAP in 30min

    Run 400m as a team
    20 Sled Pushes 20/40kg
    40 Cal Row
    60 D.U

Wednesday 15 February 2017 - CrossFit

Wednesday 15 February 2017

Warm up:
3 Rounds
10 Hang Power Snatches
7 V-Ups
5 Ring Dips

  • Wednesday 15 February 2017
    Skill work for 5-10min

    Muscle Ups

    Strength:

    For 10 min every 2min complete the following

    11 Power Snatches 25/35kg
    7 SDHP 25/35kg
    3-5 Muscle Ups / 5-7 Ring Dips
  • CrossFit Games Open 11.4
    AMRAP in 10min

    60 Bar Facing Burpees over the bar
    30 Overhead Squats 35/55kg
    10 Muscle Ups

Tuesday 14 February 2017 - CrossFit

Tuesday 14 February 2017

Warm up:
3 Rounds
10 Hang Power Cleans
10 Push Presses
5 T2B

  • Tuesday 14 February 2017
    Skill work for 5-10min

    Toes to Bar

    Strength

    3 Round of

    As many reps as possible in
    40 sec Work/40 sec Rest

    Hang Power Clean and Jerk 43/61kg

    Rest 2min

    Power Cleans and Jerk 43/61kg

    Rest 2min

    Squat Cleans and Jerk 43/61kg

  • Tuesday 14 February 2017 WOD
    AMRAP in 11min

    5 Power Clean 45/70kg
    10 T2B
    15 Wall Balls 7kg/10kg

Monday 13 February 2017 - CrossFit

Monday 13 February 2017

Warm up:
3 Rounds
10 Front Squats
7 Burpees
5 Pull Ups

  • Monday 13 February 2017
    5-10 min of skill work

    Pull ups/C2B Pull ups

    For 10 min
    Even min: 13 Front Squats 43/61kg
    Odd min: 5-11 C2B Pull Ups
  • Monday 13 February 2017 WOD
    AMRAP in 12 min

    4 Rounds of
    1min: Single arm alternating dumbbell snatches 15/20kg
    1min: Push Ups
    1min: D.U

Friday 10 February 2017 - CrossFit

Friday 10 February 2017

Warm up:
3 Rounds
10 Deadifts 35/60kg
7 Ring Dips
5 V-Ups

  • Friday 10 February 2017
    For 12min

    Even min: 10 Deadlifts 70/100kg
    Odd min: 10 Bar Facing Burpees over the Bar
  • Friday 10 February 2017 WOD
    AMRAP of 15min

    6 meters Overhead Walking Lunges 30/45kg
    8 Bar Facing Burpees over the bar
    6 meters Overhead Walking Lunges 30/45kg
    8 Chest to Bar Pull Ups

Thursday 9 February 2017 - CrossFit

Thursday 9 February 2017

Warm up:
3 Rounds
1min Squat Hold against the wall
1min Plank
20 Supermans

  • Thursday 9 February 2017 WOD
    AMRAP in 35min

    In teams of 3

    1000m Row
    200m Farmers carry with KB 20/32kg
    100 Tyre Flips
    200m Farmers carry with KB 20/32kg




Wednesday 8 February 2017 - CrossFit

Wednesday 8 February 2017

Warm up:
3 Rounds
10 Hang Power Snatches
5 Overhead Squats
3 C2B Pull Ups

  • Wednesday 8 February 2017
    For 14min every 2min complete the following.

    10 Power Snatches 30kg/45kg
    5 Overhead Squats 30/45kg
    3-5 Muscle Ups/ 6 Ring Dips
  • Open WOD 12.1
    Open WOD 12.1

    AMRAP in 7min

    Burpees

Tuesday 7 February 2017 - CrossFit

Tuesday 7 February 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 7 February 2017
    4 sets of 30 sec Work / Rest 30 sec

    Hang Power Clean and Jerk

    Rest 2 min

    4 sets of 30 sec Work / Rest 30 sec

    Power Clean and Jerk

    Rest 2min

    4 sets of 30 sec Work / Rest 30 sec

    Squat Clean and Jerk
  • Open WOD 15.4
    AMRAP in 8 min

    3 HSPU
    3 Power Cleans 57/85kg
    6 HSPU
    3 Power Cleans
    9 HSPU
    3 Power Cleans
    12 HSPU
    6 Power Cleans
    15 HSPU
    6 Power Cleans
    18 HSPU
    6 Power Cleans

Monday 6 February 2017 - CrossFit

Monday 6 February 2017

Warm up:
3 Rounds
15 D.U
10 Front Squats
5 Pull ups

  • Monday 6 February 2017
    For 14 min

    Even min: 10 Front Squats 45/70kg
    Odd min: 10 Pull Ups
  • Monday 6 February 2017
    AMRAP in 11min

    7 T2B
    14 Wall Balls 7/10kg
    21 D.U







Friday 3 February 2017 - CrossFit

Friday 3 February 2017

Warm up:
3 Rounds
10 Thrusters
7 V-Ups
5 Burpees

  • Friday 3 February 2017
    For 14min

    Even min: 11 Thrusters 30/45kg
    Odd min: 7 T2B
  • Friday 3 February 2017 WOD
    For time with a 11min time cap.

    12-9-6-3
    Bar Facing Burpees
    Shoulder to Overhead 43/61kg

Thursday 2 February 2017 - CrossFit

Thursday 2 February 2017

Warm up:
3 Rounds
1min Plank
1min Squat Hold against the wall
15 Supermans

  • Thursday 2 Feb 2017
    For time with a 30min time cap

    5 Rounds for time
    400m Run
    30 Box Jumps
    30 SDHP 25/35kg

Wednesday 1 February 2017 - CrossFit

Wednesday 1 February 2017

Warm up:
3 Rounds
10 Hang Power Snatches
5 Overhead Squats
3 C2B Pull Ups

  • Wednesday 1 February 2017
    Every 2min for 14min

    10 Power Snatches 25/35kg
    5 Overhead Squats
    3 Muscle Ups
  • Wednesday 1 February 2017
    AMRAP in 11min

    30 D.U
    10 Pull Ups
    5 Deadlifts 70/100kg

Tuesday 31 January 2017 - CrossFit

Tueaday 31 January 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 31 January 2017
    4 sets of 30 sec Work / Rest 30 sec

    Hang Power Clean and Jerk

    Rest 2 min

    4 sets of 30 sec Work / Rest 30 sec

    Power Clean and Jerk

    Rest 2min

    4 sets of 30 sec Work / Rest 30 sec

    Squat Clean and Jerk
  • Tuesday 31 January 2017
    For time with a 10min time cap

    30 Clean and Jerk 43/61
    30 KB Swings 16/24kg
    30 Burpees

Monday 30 January 2017 - CrossFit

Monday 30 January 2017

Warm up:
3 Rounds
10 Squat Jumps
10 Wall Balls
10 Push Ups

  • Monday 30 January 2017
    For 16min

    Even min: 10 Front Squats 45kg/70kg
    Odd min: 10 Push Ups
  • Monday 30 January 2017 WOD
    AMRAP in 11min

    15 Wall Balls 7/10kg
    Run 100m with Ball

Friday 27 January 2017 - CrossFit

Friday 27 January 2017

Warm up:
3 Rounds
10 Deadlifts 25/40kg
10 V-Ups
10 Push Ups

  • Friday 27 January 2017
    For 15min

    1st min: 10 Deadlifts 35-70kg/60-100kg
    2de min: 10 Burpees
    3de min: Rest
  • Friday 27 January 2017
    For time with a 11 min time cap

    12-9-6
    Hang Snatches 35/60kg
    300m -200m-100m Run

Thursday 26 January 2017 - CrossFit

Thursday 25 January 2017

Warm up:
3 Rounds
1min Plank
30 sec Side Plank
30 sec Side Plank
1min Squat Hold against the wall

  • Thursday 25 January 2017
    AMRAP in 30min

    400m Run
    30 Ball Slams 7/10kg
    15 Burpees over the KB
    100m Overhead Walk (single arm alternating) with KB

Wednesday 25 January 2017 - CrossFit

Wednesday 25 January 2017

Warm up:
3 Rounds
10 Hang Power Snatches
5 Overhead Squats
10 Supermans

  • Wednesday 25 January 2017
    For 14min every 2 min...

    10 Power Snatches 25/35kg
    5 Overhead Squats 25/35kg
    10 SDHP 25/35kg
  • Annie
    For time with a 12 min time cap

    50-40-30-20-10
    Sit Ups
    Jumping Lunges

Tuesday 24 January 2017 - CrossFit

Tuesday 24 January 2017

Warm up:
3 Rounds
15 Hang Power Cleans
15 Push Presses

  • Tuesday 24 January 2017
    4 sets of 30 sec Work / Rest 30 sec

    Hang Power Clean and Jerk

    Rest 2 min

    4 sets of 30 sec Work / Rest 30 sec

    Power Clean and Jerk

    Rest 2min

    4 sets of 30 sec Work / Rest 30 sec

    Squat Clean and Jerk
  • Tuesday 24 January 2017 WOD
    AMRAP in 10min

    7 HSPU
    7 Burpees
    7 KB Swings 20/32kg

Monday 23 January 2017 - CrossFit

Monday 23 January 2017

Warm up:
3 Rounds
10 Front Squats
10 V-ups
10 Push Ups

  • Monday 23 January 2017 part 1
    For 16 min 8 sets of

    Even min: 10 Front Squats 45/65kg
    Odd min: 10 Wall Balls 7/10kg
  • Monday 23 January 2017 WOD
    AMRAP in 11min

    200m Run
    15 Push Ups

Friday 20 January 2017 - CrossFit

Friday 20 January 2017

Warm up:
3 Rounds
10 Thrusters
10 V-Ups

  • Friday 20 January 2017 part 1
    For 14 min (7 sets)

    Even min: 11 Thrusters 30/45kg
    Odd min: 5-7 T2B
  • Friday 20 January 2017 part 2
    For time with a 15min time cap

    400m Run
    30 Pull Ups
    60 Air Squats
    15 Clean and Jerk 43/61kg
    60 Air Squats
    30 Pull Ups
    400m Run

Thursday 19 January 2017 - CrossFit

Thursday 19 January 2017

Warm up:
3 Rounds
15 Supermans
1min Squat Hold against the wall
1min Plank

  • Thursday 19 January 2017
    In teams of 3

    AMRAP in 30 min

    300m Run with Slam Ball 7/10kg
    200 D.U
    100 Wall Balls
    50 Cal Row

Thursday 19 January 2017 - CrossFit

Thursday 19 January 2017

Warm up:
3 Rounds
15 Supermans
1min Squat Hold against the wall
1min Plank

  • Thursday 19 January 2017
    In teams of 3

    AMRAP in 30 min

    300m Run with Slam Ball 7/10kg
    200 D.U
    100 Wall Balls
    50 Cal Row

Wednesday 18 January 2017 - CrossFit

Wednesday 18 January 2017

Warm up:
3 Rounds
10 Hang Snatches
7 Overhead Squats
5 Burpees

  • Wednesday 18 January 2017 part 1
    Every 2min for 14min (7 sets)

    10 Power Snatches 27.5/40kg
    5 Overhead Squats
    3 Muscle ups / 6 Ring Dips
  • Wednesday 18 January 2017 part 2
    AMRAP in 10min

    7 Burpees
    7 One arm KB Push Presses16/24kg(7 per side)
    14 Goblet Squats 16/24kg

Tuesday 17 January 2017 - CrossFit

Tuesday 17 January 2017

Warm up:
3 Rounds
10 Hang Power Cleans
10 Push Presses
10 Ring Dips

  • Tuesday 17 January 2017 part 1
    4 sets of 30 sec work and 30 Rest

    Hang Power Clean and Jerk 40/60kg

    Rest 2min

    4 sets of 30 sec work and 30 sec Rest

    Power Clean and Jerk 40/60kg

    Rest 2 min

    4 sets of 30 sec work and 30 sec Rest

    Squat Clean and Jerk 40/60kg
  • Tueasday 17 January 2017
    AMRAP in 11min

    In Teams of 2

    5 HSPU
    10 Hang Power Cleans 40/60kg

Monday 16 January 2017 - CrossFit

Monday 16 January 2017

Warm up:
3 Rounds
10 Squat Jumps
7 Pull Ups
100m Run

  • Monday 16 January 2017 part 1
    For 16min: 8 sets of

    Even min : 10 Front Squats 35/60kg
    Odd min : 5 - 10 Pull Ups


  • Monday 16 January 2017 part 2
    AMRAP in 10min

    100m Run
    20 KB Swings 16/24kg

Friday 13 January 2017 - CrossFit

Friday 13 January 2017

Warm up:
3 Rounds
10 Deadlift 25/40kg
5 Burpees
1 Wall Climber

  • Friday 13 January 2017 part 1
    For 15min

    1ste min: 10 Deadlifts 35-70kg/60-100kg
    2nd min: 10 Burpees
    3rd min: Rest

    5 sets in total
  • Friday 13 January 2017 part 2
    Amrap in 11min

    3 Burpees
    5 Hang Power Cleans 30kg/52kg
    7 Push Presses 30kg/52kg


Thursday 12 January 2017 - CrossFit

Thursday 12 January 2017

Warm up:
3 Rounds
1min Plank
15 Supermans
1min Squat Hold against the wall

  • Thursday 12 January 2017
    In teams of 3

    AMRAP in 25min

    Run 400m
    100 D.U
    50 Cal Row


Wednesday 11 January 2017 - CrossFit

Wednesday 11 January 2017

Warm up:
3 Rounds
15 Hang Snatches
15 Overhead Squats

  • Wednesday 11 January 2017
    Complete in 2min for 7 sets

    10 Power Snatches 25kg/35kg
    5 Overhead Squats
    3 Musle Ups / 6 Ring Dips
  • Wednesday 11 January 2017 WOD
    AMRAP in 10min

    8 Push Ups
    10 V-Ups
    12 Overhead Lunges 5/10kg

Tuesday 10 January 2017 - CrossFit

Tuesday 10 January 2017

Warm up:
3 Rounds
10 Hang Power Cleans
10 Push Presses
10 Hang Squat Cleans

  • Tuesday 10 January 2017

    30sec on /30sec off

    4 Sets Hang Power Cleans and Jerk 35kg /52kg

    Rest 2min

    4 Sets Power Cleans and Jerk 35kg/52kg

    Rest 2 min

    4 Sets Squat Cleans and Jerk 35kg/52kg
  • Tuesday 10 January 2017 part 2
    AMRAP in 9 min

    7 T2B
    7 KB Swings 20kg/32kg

Monday 9 January 2017 - CrossFit

Monday 9 January 2017

Warm up:
3 Rounds
10 Squats
7 Burpees
5 Pull Ups

  • 9 January 2017 part 1
    For 16min

    Even min: 5-10 Front Squats 25-40kg/40-60kg
    Odd min: 5-10 Pull Ups
  • 9 January 2017 part 2
    AMRAP in 10min

    10 Wall Balls 7/10kg
    7 Burpees

Friday 6 January 2017 - CrossFit

Friday 6 January 2017

Warm up:
3 Rounds
400m Run
15 Jumping Squats
15 KB Swings

  • Friday 6 January 2017
    Klein Kalsu

    100 Thruster for time 30kg/45kg for scaled
    43kg/61kg for RX

    Every min on the min 5 burpees...


Thursday 5 January 2017 - CrossFit

Thursday 5 January 2017

Warm up:
3 Rounds
10 Ring Rows
20 Lunges (10 per leg)
10 V-Ups

  • Thursday 5 January 2017
    In teams of 3

    3 Rounds for time

    200 Single Under
    100 D.U
    100 Jumping Lunges
    50 Ring Rows
    25 Ring Dips

Wednesday 4 January 2017 - CrossFit

Wednesday 4 January 2017

Warm up:
3 Rounds
10 Burpees
10 Power Snatches
300m Run

  • Wednesday 4 January 2017
    In teams of 2 for time

    Run 400m with 5/10kg plate

    21-15-9
    Push ups
    Sit Ups

    Run 400m with 5/10kg plate

    21-15-9
    KB Swings
    Burpees

    Run 400m with 5/10kg plate

    21-15-9
    Ball Slams 7/10kg
    Slam ball Cleans over the Shoulder 7/10kg


Tuesday 3 January 2017 - CrossFit

Tuesday 3 January 2017

Warm up:
3 Rounds
5 Pull Ups
10 Hang Power Cleans with an empty bar
15 Back Squat with a empty bar

  • Tuesday 3 January 2017
    In teams of 3

    3 Rounds for time

    1500m Row
    25 Power Cleans 30kg/52kg
    30 Pull Ups
    35 Shoulder to Overhead 30kg/52kg

Friday 23 December 2016 - CrossFit

Friday 23 December 2016

Warm up:
3 Rounds
10 Deadlifts
7 Pull Ups
5 HSPU

  • 300
    For time

    25 Pull Ups
    50 Deadlifts 43/61kg
    50 Push Ups
    50 Box Jumps
    50 V-Ups
    50 KB Clean and Press
    25 Pull Ups

Thursday 22 December 2016 - CrossFit

Thursday 22 December 2016

Warm up:
3 Rounds
10 Burpees
10 V-ups
1min Squat Hold against the wall

  • Thursday 22 December 2016
    In teams of 3

    AMRAP in 30min

    400m Run with a 5/10kg plate (each member with their own plate...)
    30 Cal Row
    30 Burpees over the erg

    Divide the work any way but everybody runs together...

Wednesday 21 December 2016 - CrossFit

Wednesday 21 December 2016

Warm up:
3 Rounds
200m Run
15 Hang Snatches
5 C2B Pull Ups

  • Wednesday 21 December 2016
    In teams of 3

    5 Rounds for time

    Run 300m as a team with a Slam Ball 7/10kg
    50 Wall Balls 7/10kg
    50 Power Snatches 25/35kg

Tuesday 20 December 2016 - CrossFit

Tuesday 20 December 2016

Warm up:
3 Rounds
10 KB Swings
10 SDHP
10 V-ups

  • Tuesday 20 December 2016
    In teams of 3

    3 Rounds
    60 KB Swings
    30 SDHP

    Into

    3 Rounds
    50 D.U
    25 Burpees

    Into

    3 Rounds
    40 Box Jumps
    20 T2B



Monday 19 December 2016 - CrossFit

Monday 19 December 2016

Warm up:
3 Rounds
100m Run
15 Squats
10 Push Ups

  • Monday 19 December 2016
    In teams of 3

    2 Rounds for time

    2000m Row

    21-15-9 of

    Power Cleans 40/60kg
    Front Squats 40/60kg
    Push Press 40/60kg

Friday 16 December 2016 - CrossFit

Friday 16 December 2016

Warm up:
3 Rounds
200 m Run
5 Pull Ups
10 Push Ups
15 Squats

  • Angie
    For time

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats

Thursday 15 December 2016 - CrossFit

Thursday 15 December 2016

Warm up:
3 Rounds
1min Squat Hold
15 Supermans
1min Plank

  • Thursday 15 December 2016
    In teams of 3

    AMRAP in 35 min

    150 D.U
    100 Ball Slams 7/10kg
    50 Cal Row
    200 m Run with Slam Ball 7/10kg

Wednesday 14 December 2016 - CrossFit

Wednesday 14 December 2016

Warm up:
3 Rounds
10 Thusters
3-5 Pull Ups

  • Fran
    Test 1

    Fran

    21-15-9 fot time

    Thusters 30/45kg
    Pull Ups
  • Wednesday 14 December 2016 Test 2
    3 Attempts Max Ring Dips

    Scores all 3 attempts for a total

Tuesday 13 December 2016 - CrossFit

Tuesday 13 December 2016

Warm up:
3 Rounds
10 Hang Power Cleans
100m Run
15 V-Ups

  • Tuesday 13 December 2016 Test 1
    Grace

    30 Clean and Jerks for time 43/61kg
  • Tuesday 13 December 2016 Test 2
    500m Row for time
    Rest 3 min
    500 m Row for time

Monday 12 December 2016 - CrossFit

Monday 12 December 2016

Warm up:
3 Rounds
10 Thrusters
10 Ring Rows
10 Cal Row

  • Monday 12 December 2016 Test 1
    Test 1

    One attempt

    As many Front Squats as possible with 35/60kg
  • Monday 12 December 2016 Test 2
    Open WOD 16.3

    Complete as many rounds and reps as possible in 7 minutes of:
    10 power snatches
    3 bar muscle-ups

Friday 9 December 2016 - CrossFit

Friday 9 December 2016

Warm up:
3 Rounds
15 Thrusters
10 Push Ups
5 Burpees

  • Friday 9 December 2016 part 1
    For 14min

    Even min: 11 Thruster 30/45 kg
    Odd min: 5 for ladies/8 for men Ring Dips
  • Friday 9 December 2016 part 2
    For time with a 11min time cap

    15-12-9-6-3
    Thusters 20/35kg
    Power Snatches 20/35kg

Thursday 8 December 2016 - CrossFit

Thursday 8 December 2016

Warm up:
3 Rounds
20 Supermans
60 sec Squat Hold against the wall
60 sec Plank

  • Thursday 8 December 2016 AMRAP 1
    In teams of 2

    AMRAP in 15min

    200m Row
    20 KB Swings 16/24kg

    Rest 5min
  • Thursday 8 December 2016 AMRAP 2
    In teams of 2

    AMRAP in 15min

    50 D.U
    30 Deadlifts 35/60kg
    15 Burpees over the Bar

Wednesday 7 December 2016 - CrossFit

Wednesday 7 December 2016

Warm up:
3 Rounds
10 Power Snatches
7 Overhead Squats
5 Ring Rows

  • Wednesday 7 December 2016 part 1
    8 Sets of the following

    Complete in 2 min

    10 Power Snatches 30/45kg
    3 Bar Muscle Ups / 3 Ring Muscle Ups / 6 C2B Pull ups

Tuesday 6 December 2016 - CrossFit

Tuesday 6 December 2016

Warm up:
3 Rounds
10 Power Cleans
10 Push Presses
Run 100m

  • Tuesday 6 December 2016 part 1
    Tabata of 20sec work and 10sec rest. 8sets

    Hang Cleans 40/60kg

    Rest 2min

    Power Cleans 40/60kg

    Rest

    Squat Cleans 40/60kg
  • Tuesday 6 December 2016 part 2
    WOD

    AMRAP of 11 min

    200m Run
    15 Ball Slams
    10 V-ups

Monday 5 December 2016 - CrossFit

Monday 5 December 2016

Warm up:
3 Rounds
10 Jumping Squats
10 Push Ups
100m Run

  • Monday 5 December 2016 part 1
    For 16min
    Even Minute: 10 Front Squat 35/60kg
    Odd Minute: 10 Pull Ups
  • Elizabeth
    WOD

    For time with a 12min time cap

    21-15-9

    Power Cleans 43/61kg
    Ring Dips

Friday 2 December 2016 - CrossFit

Friday 2 December 2016

Warm up:
3 Rounds
10 Thruster
10 Push Ups

  • Friday 2 December 2016 part 1
    For 14min

    Even min: 11 Thruster 30/45 kg
    Odd min: 5 for ladies/8 for men Ring Dips
  • Friday 2 December 2016 WOD
    WOD

    For time with a 12 time cap

    50 Wall Balls
    40 KB Swings 16/24
    30 Power Cleans 40/60
    20 MU / 20 C2B + 20 Ring Dips

Thursday 1 December 2016 - CrossFit

Thursday 1 December 2016

Warm up:
3 Rounds
15 Supermans
60 sec Plank
30 sec Squat Hold

  • Thursday 1 December 2016
    For time with a 30 min time cap

    In a team of 3

    Each team will use 2 Slam Balls
    1 for Work
    1 for Active Rest...

    The active rest Slam Ball will stay in the air above the head arms locked out.

    WOD

    2000m Row
    200 Ball Slam
    1500m Row
    150 D.U
    1000m Row
    100 Step Ups with Slam Ball
    500m Row
    50 Sync Burpees

Wednesday 30 November 2016 - CrossFit

Wednesday 30 November 2016

Warm up:
3 Rounds
10 Power Snatches
7 Overhead Squats
5 Ring Rows

  • Wednesday 30 November 2016 part 1
    8 Sets of the following

    Complete in 2 min

    10 Power Snatches 30/45kg
    3 Bar Muscle Ups / 3 Ring Muscle Ups / 6 C2B Pull ups
  • Wednesday 30 November 2016 part 2
    AMRAP in 11min

    7 T2B
    12 Deadlifts 35/52kg

Tuesday 29 November 2016 - CrossFit

Tuesday 29 November 2016

Warm up:
3 Rounds
10 Hang Cleans
10 Strict Presses
100m Run

  • Tuesday 29 November 2016 part 1
    Tabata of 20sec work and 10sec rest. 8sets

    Hang Cleans 40/60kg

    Rest 2min

    Power Cleans 40/60kg

    Rest

    Squat Cleans 40/60kg
  • Tuesday 29 November 2016 part 2
    AMRAP in 12min

    100m Run
    20 Jumping Lunges
    10 V-ups

Monday 28 November 2016 - CrossFit

Monday 28 November 2016

Warm up:
3 Rounds
15 Squats
10 Burpees
5 Pull Ups

  • Monday 28 November 2016 part 1
    For 16min
    Even Minute: 10 Front Squat 35/60kg
    Odd Minute: 10 Pull Ups
  • Monday 28 November 2016 part 2
    For time with a 11 min time cap

    4 Rounds
    20 Push Ups
    15 SDHP 16/24kg
    20 One arm KB Push Press (10 per arm) 16/24kg

Saturday 26 November 2016 - CrossFit

Saturday 26 November 2016

  • 5k Run
    Run 5km for time

Friday 25 November 2016 - CrossFit

Friday 25 November 2016

Warm up:
3 Rounds
10 Thruster
7 V-Ups
5 Ring Dips

  • Friday 25 November 2016 part 1
    For 14min

    Even min: 11 Thruster 30/45 kg
    Odd min: 5 for ladies/8 for men Ring Dips
  • Friday 25 November 2016
    For time with a 11min time cap

    9-7-5-9-7-5
    HSPU
    Squat Cleans 40/60kg

Thursday 24 November 2016 - CrossFit

Thursday 24 November 2016

Warm up:
3 Rounds
20 Lunges
1 min Plank
15 Supermans

  • Thursday 24 November 2016
    In teams of 3

    AMRAP in 30min

    150 D.U
    Run 300m with Slam Ball 7/10kg (everybody runs)
    100 SDHP 16kg/24kg
    Run 300m with Slam Ball
    100 Ball Slams
    Run 300m with Slam Ball

Wednesday 23 November 2016 - CrossFit

Wednesday 23 November 2016

Warm up:
3 Rounds
10 Power Snatches
7 Cal Row
5 T2B

  • Wednesday 23 November 2016 part 1
    8 Sets of the following

    Complete in 2 min

    10 Power Snatches 30/45kg
    3 Bar Muscle Ups / 3 Ring Muscle Ups / 6 C2B Pull ups
  • CrossFit Games Open 13.2
    AMRAP in 10min

    5 STOH 35/52.5kg
    10 Deadlifts 35/52.5kg
    15 Box Jumps

Tuesday 22 November 2016 - CrossFit

Tuesday 22 November 2016

Warm up:
3 Rounds
100m Run
15 Ball slams
10 Hang Power Cleans with a empty bar

  • Tuesday 22 November 2016
    Tabata of 20sec work and 10sec rest. 8sets

    Hang Cleans 40/60kg

    Rest 2min

    Power Cleans 40/60kg

    Rest

    Squat Cleans 40/60kg
  • Tuesday 22 November 2016 part 2
    AMRAP in 12min

    Run 100m
    Max reps unbroken Wall Balls 7/10kg
    If the ball drops or stop moving you run...
    Score only the Wall Balls

Monday 21 November 2016 - CrossFit

Monday 21 November 2016

Warm up:
3 Rounds
10 Jumping Squats
10 Ring Rows
10 V-ups

  • Monday 21 November 2016 part 1
    For 16min
    Even Minute: 10 Front Squat 35/60kg
    Odd Minute: 10 Pull Ups
  • Monday 21 November 2016 part 2
    AMRAP in 11min

    3 ; 6 ; 9 ; 12 ; 15 ; etc...

    Burpees
    KB Swings 20/32kg

Friday 18 November 2016 - CrossFit

Friday 18 November 2016

Warm up:
3 Rounds
10 Thruster
5 HSPU

  • Friday 18 November 2016 part 1
    For 14min

    Even min: 11 Thruster 30/45 kg
    Odd min: 5 for ladies/8 for men Ring Dips
  • 18 November 2016 part 2
    WOD

    For time...
    30 Clean and Jerk 30/52kg
    30 Burpees
    30 KB Swings 16/24kg

    12min time cap

Thursday 17 November 2016 - CrossFit

Thursday 17 November 2016

Warm up:
3 Rounds
10 Deadlifts 25/40kg
10 Push Presses 25/40kg
10 V-ups

  • Thursday 17 November 2016
    AMRAP in 35min

    In teams of 3

    Run 400m with a Slam Ball (all 3 members run)
    Row 500m while one team mate is doing a Deadlift hold 35/60kg
    100 D.U

Wednesday 16 November 2016 - CrossFit

Wednesday 16 November 2016

Warm up:
3 Rounds
10 Power Snatches
7 T2B
2 Wall Climbers

  • Wdenesday 16 November 2016
    8 Sets of the following

    Complete in 2 min

    10 Power Snatches 30/45kg
    3 Bar Muscle Ups / Ring Muscle Ups / C2B Pull ups * 2
  • Wednesday 16 November 2016 Part 2
    AMRAP in 9min

    15 KB Swings 16/24kg
    20 One arm Front Rack Static Lunges 16/24kg

Tuesday 15 November 2016 - CrossFit

Tuesday 15 November 2016

Warm up:
3 Rounds
10 Wall Balls
10 Burpees
10 V-ups

  • Tuesday 15 November 2016
    Tabata of 20sec work and 10sec rest. 8sets

    Hang Cleans 40/60kg

    Rest 2min

    Power Cleans 40/60kg

    Rest

    Squat Cleans 40/60kg
  • Tuesday 15 November 2016 WOD
    For time with a 10 min time cap

    3 Rounds

    20 Push Ups
    25 Ball Slams 7/10kg

Monday 14 November 2016 - CrossFit

Monday 14 November 2016

It is a new cycle!

Warm up:
3 Rounds
100m Run
10 Goblet Squats
10 Ring Rows

  • Monday 14 November 2016
    For 16min
    Even Minute: 10 Front Squat 35/60kg
    Odd Minute: 10 Pull Ups

    WOD

    AMRAP of 11 min
    Run 200m
    15 Push Press




Friday 11 November 2016 - CrossFit

Friday 11 November 2016

Warm up:
3 Rounds
10 Thrusters
10 Overhead Squat
10 V-ups

  • Team Nancy
    In teams of 2

    7 Rounds for time

    400m Run
    30 Overhead Squats 30/45kg

Thursday 10 November 2016 - CrossFit

Thursday 10 November 2016

Warm up:
3 Rounds
60 sec Plank
10 Weighted Step Ups with KB
15 Supermans

  • Thursday 10 November 2016
    15 min AMRAP

    In teams of 2

    As many KB Swings as possible in 15 Min while the other team mate runs a 100m

    Score only the KB Swings

    Rest 2 min

  • Thursday 10 November 2016 part 2
    15 min AMRAP

    30 D.U
    10 Power Snatches 25/35kg

Wednesday 9 November 2016 - CrossFit

Wednesday 9 November 2016

Warm up:
3 Rounds
10 Burpees
10 T2B
10 Power Cleans

  • Wednesday 9 November 2016
    In teams of 3

    2 scoring opportunity

    Max distance Rowing in meters



  • Wednesday 9 November 2016 part2
    AMRAP in 30 min

    5 T2B
    10 Power Cleans 40/60kg
    15 Ball Slams 7/10kg

Tuesday 8 November 2016 - CrossFit

Tuesday 8 November 2016

Warm up:
3 Rounds
Row 150m
15 V-Ups
10 Lunges

  • Tuesday 8 November 2016
    In teams of 2

    For time

    Run 400m
    75 Burpees
    Run 400m
    75 Slam Ball Cleans over the shoulder
    Run 400m
    75 Step ups with Slam Ball
    Run 400m
    75 Overhead Lunges with Slam Ball
    Run 400m with Slam Ball

Monday 7 November 2016 - CrossFit

Monday 7 November 2016

Warm up:
3 Rounds
20 D.U
15 Squats
10 Push Ups
200m Run

  • Angie
    For time with a 25min time cap

    100 Pull Ups
    100 Push Ups
    100 Sit Ups
    100 Squats


Friday 4 November 2016 - CrossFit

Friday 4 November 2016

Warm up:
Warm Up

3 Rounds
10 KB Swings
10 Burpees
10 Toes to Bar

  • Thruster

    Test Week Day 5

    1. 15 Min to find 1RM Thruster
  • Diane

    2. “Diane”

    21-15-9

    Deadlift 70/100kg
    Handstand Push Ups

Thursday 3 November 2016 - CrossFit

Thursday 3 November 2016

Warm up:
Warm Up

3 Rounds

30 Double Unders
15 Sit Ups
10 Push Ups

  • Weighted Pull-ups

    Test Week Day 4

    1. 10 Min to find 1RM Weighted Pull Up

  • Weighted Ring Dips

    2. 10 Min to find 1RM Weighted Ring Dip
  • Wall Balls
    3. With a running clock:

    50 Wall Balls (3 min cap)
    Rest 3 Min
    50 Wall Balls (3min cap)
    Rest 3 Min
    50 Wall Balls (3min cap)

Wednesday 2 November 2016 - CrossFit

Wednesday 2 November 2016

Warm up:
Warm Up

3 Rounds
10 Cal Row
10 Strict Press
10 OHS

  • Snatch


    Test Week Day 3

    1. 15 Min to build to a 1RM Snatch

  • Randy

    2. “Randy”

    75 Power Snatches for time 25/35kg

  • Max Strict Pull Ups

    3. Max reps strict pull ups

Tuesday 1 November 2016 - CrossFit

Tuesday 1 November 2016

Warm up:
2 Rounds
15 Russian Swings
10 Goblet Squats
5 Toes to Bar

  • Strict Shoulder Press

    1. 10 Min to find 1RM Strict Press
  • Clean and Jerk


    2. 15 Min to find 1RM Clean and Jerk
  • WOD

    3. For time:

    100 Double Unders
    50 KB Swings
    25 Thrusters 30/45kg

Monday 31 October 2016 - CrossFit

Monday 31 October 2016

Warm up:
Warm Up

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats

  • Back Squat 1RM

    Test Week Day 1

    1. 15 Minutes to build to 1RM Back Squat
  • CrossFit Baseline

    2. “CrossFit Baseline”

    For time:

    500m Row
    40 Air Squats
    30 Sit Ups
    20 Push Ups
    10 Pull Ups

Friday 28 October 2016 - CrossFit

Friday 28 October 2016

Warm up:
3 Rounds

10 Thrusters
10 Hang Snatches
10 Push Ups

  • Friday 28 October 2016
    Strength

    5 Sets of (15min)

    1st min: 2 Thrusters
    2nd min: 2 Weighted Pull Ups
    3rd min: Rest

    Then

    5 min E.M.O.M

    25 sec Side Plank
    25 sec Side Plank

    WOD

    For time with a 7 min time cap

    9-6-3-9-6-3

    Hang Snatches 40/60kg
    T2B

Thursday 27 October 2016 - CrossFit

Thursday 27 October 2016

Warm up:
3 Rounds
1min Plank
15 V-Ups
10 Box Jumps

  • Thursday 27 October 2016
    Skill

    20 Jumping Muscle Ups Progressions
    10 3 -5sec Flase Grip Holds

    WOD

    For Time with a 25min time cap

    In teams of 3

    100 Cal Row
    90 Wall Balls
    80 Cal Row
    70 Burpees
    60 Cal Row
    50 Toes to Bar
    40 Cal Row
    30 HSPU
    20 Cal Row
    10 Ring Muscle Ups / Bar Muscle Ups

    Courtesy of CrossFit Linchpin

Wednesday 26 October 2016 - CrossFit

Wednesday 26 October 2016

Warm up:
3 Rounds

5 Snatch Grip Deadlift
5 Hang Snatches
5 Snatches
5 Overhead Squats

  • Wednesday 26 October 2016
    Strength

    Snacthes

    Clean and Jerk

    WOD

    AMRAP in 7min

    7 Power Cleans 35/52kg
    5 Push Presses 35/52kg
    And 3 Burpees every time you drop the Bar/ rest at the bottom/ hold your hand on the bar while resting in the starting position. You get the point...

Tuesday 25 October 2016 - CrossFit

Tuesday 25 October 2016

Warm up:
3 Rounds

10 Clean and Jerk with KB
10 Goblet Squats
10 Cal Row

  • Tuesday 25 October 2016
    Skill

    HSPU/Deficet HSPU

    WOD

    9 min AMRAP

    200m Run
    15 KB Swings 16/24kg

    Rest 2min
  • Tuesday 25 October 2016
    9min AMRAP 2

    30 D.U
    10 T2B
    2 Wall Climbers

Monday 24 October 2016 - CrossFit

Monday 24 October 2016

Warm up:
3 Rounds

10 Jumping Squats
10 Push Ups
10 Sit Ups

  • Monday 24 October 2016
    Strength

    5 sets of

    1st min: 2 x Back Squats
    2nd min: 2 x Weighted Ring Dips
    3rd min: Rest

    then a 5 min E.M.O.M
    2 x Strict Shoulder Presses

    WOD

    4 Rounds for time with a 8 min time cap
    21 Wall Balls
    7 Power Cleans 45/70kg

Friday 21 October 2016 - CrossFit

Friday 21 October

Warm up:
3 Rounds

10 Thruster with a empty bar
10 Ring Rows

  • Friday 21 October 2016
    Strength

    5 Sets of (15min)

    1st min: 3 Thrusters
    2nd min: 3 Weighted Pull Ups
    3rd min: Rest

    Then

    5 min E.M.O.M

    25 sec Side Plank
    25 sec Side Plank

    WOD

    Freestyle Fran

    45 reps of each for time:

    Thrusters 30/45kg
    Pull-ups

    Partition as needed to complete 45 reps of each exercise as quickly as possible.

    Courtisy of CrossFit.com

Thursday 20 October 2016 - CrossFit

Thursday 20 October 2016

Warm up:
3 Rounds

60 sec Plank
15 V-Ups
30 sec Squat Hold

  • Thursday 20 October 2016
    Skill

    Ring Muscle Ups

    WOD

    AMRAP in 20min

    Run 200m with Ball 7/10kg
    11 Power Snatches 25/35kg
    22 Deadlifts 25/35kg


Wednesday 19 October 2016 - CrossFit

Wednesday 19 October 2016

Warm up:
3 Rounds

5 Snatch Grip Deadlift
5 Hang Snatches
5 Snatches
5 Overhead Squats

  • Wednesday 19 October 2016
    Strength

    Snacthes

    Clean and Jerk

    WOD

    7min AMRAP

    9 Hang Power Cleans 35/60kg
    7 Push Presses 35/60kg
    5 HSPU

Tuesday 18 October 2016 - CrossFit

Tuesday 18 October 2016

Warm up:
3 Rounds

10 Cal Row
10 Deadlifts
10 Ring Rows

  • Tuesday 18 October 2016
    Skill

    Kipping Pull ups/ Butterfly Pull Ups

    WOD

    In teams of 2

    AMRAP in 23min

    400m Run
    30 Wall Balls 7/10kg
    15 Pull Ups





Monday 17 October 2016 - CrossFit

Monday 17 October 2016

Warm up:
3 Rounds

15 KB Swings
10 Goblet Squats
10 Push Ups

  • Monday 17 October 2016
    Strength

    5 sets of

    1st min: 3 x Back Squats
    2nd min: 3 x Weighted Ring Dips
    3rd min: Rest

    then a 5 min E.M.O.M
    3 x Strict Shoulder Presses

    WOD

    8min AMRAP

    10 Plate Thruster 10/20kg
    10 On the Plate Burpees

Friday 14 October 2016 - CrossFit

Friday 14 October 2016

Warm up:
3 Rounds

7 Thruster with a empty bar
7 Ring Rows
14 D.U

  • Friday 14 October 2016
    Strength

    1st min: 3 x Thrusters
    2nd min: 3 x Pull Ups
    3rd min: Rest

    WOD

    10 Rounds for time with a 15min time cap

    7 SDHP 25/35kg
    7 Front Squats 25/35kg
    7 Push Jerks 25/35kg

    WOD Courtesy of CrossFit.com 13/10/2016

Thursday 13 October 2016 - CrossFit

Thursday 13 October 2016

Warm up:
3 Rounds

30 sec Side Plank
30 sec Side Plank
20 V-Ups

  • Thursday 13 October 2016
    Skill

    HSPU\ Deficet HSPU\ Freestanding HSPU

    WOD

    In 5min
    400m Run
    15 Burpees
    15 Ball Slams
    Rest in the remaining time and repeat 4 more times
    Total of 25min

Wednesday 12 October 2016 - CrossFit

Wednesday 12 October 2016

Warm up:
3 Rounds

5 Snatch Grip Deadlifts
5 Hang Snatches
5 Snatches
5 Overhead Squats

  • Wednesday 12 October 2016
    Strength

    1 Hang Snatch into Snatch into a Overhead Squat

    1 Hang Clean into a Clean and Jerk

    WOD

    A.M.R.A.P in 7 min

    7 Power Snatches 25\35kg
    7 Ring Dips

Tuesday 11 October 2016 - CrossFit

11 October 2016

Skill: Pistols WOD: 2 Rounds with a 4min rest between rounds 40 Wall Balls 30 KB Swing 24\32kg 20 Box Jumps 10 Strict HSPU Rest 4min (time cap of 25min)

Warm up:
3 Rounds

10 Cal Row
20 Ball Slams
Run 100m

  • 11 October 2016
    WOD:

    2 Rounds with a 4min rest between rounds

    40 Wall Balls
    30 KB Swing 24\32kg
    20 Box Jumps
    10 Strict HSPU

    Rest 4min
    (time cap of 25min)

Cool down:
Stretch


Monday 10 October 2016 - CrossFit

Monday 10 October 2016

Strength: 5 sets of: (15min) 1st min: 3 x Back Squats 2nd min: 3 x Weighted Ring Dip 3rd min: Rest then 5min E.M.O.M 3 x Shoulder Presses

Warm up:
3 Rounds

10 Goblet Squats with KB
10 Single Arm Shoulder Presses with KB ( 5 per arm)
10 Sit Ups

  • 10 October 2016
    For Time with a time cap of 10min

    5 Rounds for time
    7 Squats Cleans 40\70kg
    10 Pull Ups
    100m Run

Cool down:
Stretch


Friday 7 October 2016 - CrossFit

Friday 7 October 2016

Strength 5 sets of (15min) 1st min:5 x Thrusters 2nd min: 5 x Weighted Pull Ups 3rd min: Rest then a 5 min E.M.O.M 30 sec Plank 15 Supermans WOD 5 Rounds for time (11min time cap) 200m Run 15 KB swings 16/24kg 9 Pull ups

Warm up:
3 Rounds

15 Thrusters
5 Pull Ups

  • 7 October 2016
    5 Rounds for time
    200m Run
    15 KB Swings 16/24kh
    9 Pull Ups

Thursday 6 October 2016 - CrossFit

Thursday 6 October 2016

Skill Toes 2 Bar / Knees 2 Elbows WOD In teams of 2 For time with a 23min time cap 2 Rounds 150 D.U Run 400m 200 Russian Swings Run 400m 150 D.U

Warm up:
3 Rounds

1min Plank
30 sec Squat Hold
Run 100m

  • Partner WOD 6 October 2016
    2 Rounds

    150 D.U
    Run 400m
    200 Russian Swings
    Run 400m
    150 D.U

Cool down:
Stretch


Wednesday 5 October 2016 - CrossFit

Wednesday 5 October 2016

Strength and Technique 2 Hang Snatch into Snatch into Overhead Squat 2 Hang Cleans into Clean and Jerk WOD 7min AMRAP 10 Hang Power Cleans 30/45kg 7 Thruster 30/45kg

Warm up:
3 Rounds

5 Snatch Grip Deadlift
5 Hang Snatches
5 Snatches
5 Overhead Squats

  • 7min AMRAP
    10 Hang Cleans 30/45kg
    7 Thruster 30/45kg

Tuesday 4 October 2016 - CrossFit

Tuesday 4 October 2016

Skill Pistols (10min) WOD AMRAP in 9min Run 200m 10 Jumping Squats 20 Sit ups Rest 3min AMRAP 9min 20 Wall Balls 7/10kg 15 Ball Slams 7/10kg 10 Burpees 2 Wall Climbers

Warm up:
3 Rounds
100m Run
15 SDHP
10 V-ups

  • 1st AMRAP
    AMRAP in 9min

    Run 200m
    10 Jumping Squats
    20 Sit ups

  • 2nd AMRAP

    AMRAP 9min

    20 Wall Balls 7/10kg
    15 Ball Slams 7/10kg
    10 Burpees
    2 Wall Climbers

Cool down:
Stretch for 10min


Monday 3 October 2016 - CrossFit

Monday 3 October 2016

Strength 5 sets 1st Minute: 5 x Back Squat 2nd Minute: 5 x Weighted Ring Dips 3rd Minute: Rest Then EMOM 5 5 x Front Rack Strict Press WOD For time: 4 Rounds (9 minute time cap) 7 KB Swings 20/28kg 7 Deadlifts 70/100kg 7 Pull Ups 7 Handstand Push Ups

Warm up:
3 Rounds
20 Lunges
10 Push Ups
5 Rings Dips

  • Back Squat
    5 Rep Max Back Squat
  • Weighted Ring Dips
    5 Rep Max Weighted Ring Dip
  • Front Rack Strict Press
    5 Rep Max Front Rack Strict Press
  • 3 October 2016 WOD
    7 KB Swings 20/28kg
    7 Deadlifts 70/100kg
    7 Pull Ups
    7 Handstand Push Ups

Sunday 2 October 2016 - CrossFit

Sunday Funday

5km Run

  • 5km Run
    Run 5km

Thursday 1 December 2016 - CrossFit

Thursday 1 December 2016

Warm up:
3 Rounds
15 Supermans
60 Sec Plank
30 Sec Squat Hold

  • Thursday 1 December 2016
    For time with a 30min cap

    In a team of 3

    Each team has 2 Slam Balls
    1 for Work
    1 for Active Rest...

    The Active rest Slam ball will stay in the air above the head arms locked out...

    WOD

    2000m Row
    200 Ball Slams
    1500m Row
    150 D.U
    1000m Row
    100 Step Ups with Slam Ball
    500m Row
    50 Sync Burpees

Wednesday 1 March 2017 - CrossFit

Wednesday 1 March 2017

Warm up:
3 Rounds
10 Hang Power Snatches
7 Overhead Squats
5 Ring Dips

  • Wednesday 1 March 2017
    Skill work for 10min

    Muscle ups

    Strength

    Every 2min complete the following for 10min

    10 Overhead Squats
    1-5 Muscle Ups
  • Wednesday 1 March 2017 WOD
    AMRAP in 11min

    200m Run
    10 V-Ups
    5 Ring Dips