Friday 3 July 2020 - CrossFit

  • Strength
    5x 10 single leg deadlifts
    Alt
    5x5 single leg deadlift jumps

  • WOD: EMOM 20 min
    Min 1 20 alt 1 arm kb swings
    Min 2 12 hang power cleans R
    Min 3 12 dead stop kb swing
    Min 4 12 hang power cleans L

Thursday 2 July 2020 - CrossFit

  • Strength : 4 rounds
    45-second plank
    10 side plank raises R
    20 crunches
    10 side plank raises L
    20 glute bridges
  • WOD: for time
    400m run
    27 thrusters
    300m run
    21 thrusters
    200m run
    15 thrusters
    100m run
    9 thrusters @45/30 kgs

Wednesday 1 July 2020 - CrossFit

  • Cleans
    5 x 5

  • WOD 3 rounds
    3 min AMRAP

    3 devil press L + R
    3 burpees
    3 hspus

    Rest 2 min

Monday 29 June 2020 - CrossFit

  • Pull ups/ Bent over rows
    10,9,8,7,6,5,4,3,2,1
    * 5 hollow rocks 2 alligator rolls
  • WOD: For time
    100 gtoh db/kb/bar

    #EMOM 5 burpees

Friday 26 June 2020 - CrossFit

  • Strength
    5 rounds

    15 1 arm rows DB /KB
    15 chest press/push-ups
    15 strict press

    Optional 5 strict pull-ups
  • Wod: Tabata
    1 Arm alt Ground to shoulder
    Sit-ups
    Burpees
    1 Arm alt ground overhead

Thursday 25 June 2020 - CrossFit

  • Strength EMOM : 10min
    5 hang squat cleans

  • WOD : For time
    25 double unders
    50 walking lunges
    25 double unders
    50 step ups
    25 double unders
    50 bench dips
    25 double unders
    50 sumo deadlift high pull

Wednesday 24 June 2020 - CrossFit

  • Strength
    Pull ups/bent over rows
    12 - 10 - 8 - 6 - 4 - 2

    *10 push ups
    10 sit ups

    After each round

  • WOD : For time
    10 rounds

    5 Power cleans 60/40
    4 Burpees
    3 HSPU's

Tuesday 23 June 2020 - CrossFit

  • 5 rounds
    x 5 weighted pistols
    ALT
    X 5 leg deadlifts (slow)

  • WOD: 3 rounds
    21 X 1 arm thrusters R db/kb
    200 m run/row
    21 X 1 arm thrusters L
    200 m run /row

Monday 22 June 2020 - CrossFit

  • Turkish get ups
    5x 3 R + L

    10 hollow rocks
    10 superman
    After each round

  • WOD : 20min EMOM
    Min 1 - 35 double-unders
    Min 2 - 5 renegade rows DB/KB
    Min 3 - 15 Box jumps
    Min 4 - 10 Clean and jerk DB /KB/bar

Friday 19 June 2020 - CrossFit

  • AB Work
    5 rounds
    10 Russian twists
    10 Crunches
    10 Reverse crunches
    10 Ankle taps
    10 V-ups
  • WOD for time
    21-18-15-12-9-6-3

    Alt 1 arm devil press db/kb

    After each round
    * 24 double unders
    200m Run or Row or 50 jumping jacks

Thursday 18 June 2020 - CrossFit

  • Overhead lunges
    100 in total - Every time you break 5 burpees
  • AMRAP 12 min (Video is here)
    12 Box jumps
    9 Squat snatch
    6 HR push-ups

Wednesday 17 June 2020 - CrossFit

  • Single leg deadlifts
    5 x 10 L+R

    Alt with 10 good mornings lights barbell or broomstick
  • WOD: EMOM 20
    1- 10 Pull-ups / bent over rows
    2- 10 HSPU's
    3- 10 TTB or 15 v-ups or 15 sit-ups
    4- Rest

    ADD 1 REP AFTER EACH ROUND

Monday 15 June 2020 - CrossFit

  • Squats
    5 x 10 squats increase weight

    Or home WOD 4 seconds down and. 4 seconds up

  • WOD: 15 min AMRAP
    WATCH VIDEO HERE
    15 Weighted step-ups
    10 1 Arm alt squats clean and jerk
    5 HSPU

Saturday 13 June 2020 - CrossFit

  • 5km Run
    For time

Friday 12 June 2020 - CrossFit

  • 4 rounds
    3 wall walks
    10-second handstand hold/free stand
    15 hollow rocks
    45 seconds plank hold
  • WOD for time
    40 Sumo deadlift high pull/calories
    30 Squats cleans
    20 Weighed box step-ups
    40 HSPU's
    20 Weighted box step-ups
    30 Squat cleans
    40 SDLHP or calories

Thursday 11 June 2020 - CrossFit

  • WOD
    100 Sit-ups
    100 Air squats
    100 Push-ups
    100 Lunges

    **Emom 3 burpees

Wednesday 10 June 2020 - CrossFit

  • Running
    4 x 400m run
    Rest 2 min between

  • WOD 21 min EMOM
    Min 1 5 HSPU
    Min 2 15 box jumps
    Min 3 20 1 arm alt snatch

Tuesday 9 June 2020 - CrossFit

  • 4 Rounds

    10 single leg hip extensions
    10 hollow rock
    10 Bulgarian split squats

  • WOD Tabata - watch video here
    Double-unders
    Plank Jack's
    Sit ups
    Air squats

Monday 8 June 2020 - CrossFit

  • Push-ups


    1, 2,3,4,5,6,7,8,9,10

    Push ups
    Alt bench over rows
  • WoD
    3 rounds
    1min max squat cleans
    1min rest
    1min max burpees
    1min rest
    1min max power clean and jerk
    1min rest
    1min max burpees

Saturday 6 June 2020 - CrossFit

  • The Big Floyd
    800 Meter Run
    25 Deadlifts + 25 Burpees
    800 Meter Run
    25 Squat cleans + 25 Burpees
    800 Meter Run
    25 Push press + 25 Burpees
    800 Meter Run
    25 Clusters + 25 Burpees
    800 Meter Run

Friday 5 June 2020 - CrossFit

  • 4 rounds
    20 bent over rows
    20 bench dips
    20 strict press
  • WOD: for time 30min cap
    150 Double-unders
    125 Air squats
    100 Plank Jack's
    75 Ground to overhead (DB/KB or Barbell)
    50 box steps

    *EMOM 3 burpees

Thursday 4 June 2020 - CrossFit

  • Ab blaster x 4
    20 reverse crunches
    20 plank alt knee to elbow
    20 side plank hip lifts 10 R 10 L
    20 sit ups ( knees at 90, reach ups up high)
  • EMOM 30 min
    NO VID TODAY GUYS SORRY

    Min 1 20 lunges
    Min 2 15 hand release push ups
    Min 3 10 burpees

Wednesday 3 June 2020 - CrossFit

  • Watch Video here
    Here's the video
  • Kelly
    Five rounds for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 20 pound ball

Tuesday 2 June 2020 - CrossFit

  • Plank hold
    2 x max plank hold
  • Linda
    10-9-8-7-6-5-4-3-2-1 Reps, For Time
    Deadlift (1.5 bodyweight)
    Bench Press (bodyweight)
    Clean (3/4 bodyweight)

    Use three separate barbells.

Monday 1 June 2020 - CrossFit

  • Happyyyy June!!! Video is here
    6 rounds

    6 Shoulder taps
    Wall-walk 45 degrees and 6 taps
    Handstand and 6 taps
  • WOD for time"
    50 40 30 20 10
    Double-unders

    10 20 30 40 50
    1 Arm snatch (dB or kb)

Friday 29 May 2020 - CrossFit

  • Turkish Get Up
    3 x Right
    10 hollow rocks
    3 x Left
    5 rounds
  • Brrrr it’s cold
    50 Double unders
    10 to 1 thrusters
    1 to 10 sdlhp
    50 Double unders

Thursday 28 May 2020 - CrossFit

  • 5 rounds
    12 push-ups
    12 bent over rows or plank rows
    12 strict press
    12 bench dips

  • 5 rounds for time - check out the video
    21 sit-ups
    21 double-unders
    21 reverse burpee

Wednesday 27 May 2020 - CrossFit

  • Bottom up pistols
    50 reps for time
  • Death by...
    Hang Power Snatch...

    Once you cant complete reps - start from 1 again this time with...

    Burpee Box Jumps

Tuesday 26 May 2020 - CrossFit

  • Push up complex
    5 Rounds

    Narrow
    Normal
    Narrow
    Wide
    Forward

    Pick 2 3 or 4 reps
  • WOD - For Time
    21- 15 - 9 - 15 - 21

    Deadlifts
    Burpees
    Hang power cleans

Monday 25 May 2020 - CrossFit

  • Wall sit
    Accumulate 5min wall sit
    If you break do 10 air squats
  • WOD
    5 rounds of 2 min work 1 min rest

    AMRAP
    30 double-unders
    10 DB/KB/barbell cleans

    1min

    AMRAP
    15 box jumps /steps
    15 alt 1 arm DB/KB snatch

    1min

    Repeat x5

Friday 22 May 2020 - CrossFit

  • Planking
    Accumulate 4 minutes of planking
    Each time you break = 10 sit-ups
  • WOD: FOR TIME
    21-18-15-12-9-6-3
    Thrusters
    Bent over rows

    30 Double-unders in-between sets

Thursday 21 May 2020 - CrossFit

  • Hollow Rock & HSPU
    30 Hollow Rock
    15 HSPU
    20 Hollow Rock
    10 HSPU
    10 Hollow Rock
    5 HSPU
  • WOD: 3 X EMOM - Watch Vid here
    9 Min EMOM
    Min 1: 20 Lunges
    Min 2: 20 STOH
    Min 3: Sit-ups

    6 Min EMOM
    Min 1: 20 OH Lunges
    Min 2: 20 GTS
    Min 3: Plank push-ups

    3 Min EMOM
    Min 1: Max Jumping Lunges
    Min 2: Max GTOH
    Min 3: Max down-ups

Wednesday 20 May 2020 - CrossFit

  • Single Leg DL Jump
    5 X 10
  • WOD: 6 Rounds (watch the video)
    200 m run - 45 sec JJ's
    20 KB Swings
    15 Sumo DL High Pulls
    10 Push-ups
    5 Burpee box jumps

Tuesday 19 May 2020 - CrossFit

  • Squats
    5 Rounds (1 minute)
    15-sec AMRAP air squats/goblet squats
    45-sec slow squats
  • Renegade Row (Watch Vid for Movement standards)
    1-2-3-4-5-4-3-2-1

    *10 Alt Pistols
    20 Bench Dips

Monday 18 May 2020 - CrossFit

  • WOD 1
    15-12-9-6-3 HSPU

    50 Double-unders after each round
  • WOD 20 min AMRAP
    Click "View Resource" to watch the video

    30 plank Jack's
    12 1 arm hang snatch R
    20 mountain climbers
    12 1 arm hang snatch L
    10 V ups

Friday 15 May 2020 - CrossFit

  • 5 Rounds
    10 Floor sliders
    10 Plank sliders
  • 5 Rounds
    20 Box jumps
    15 G2OH
    10 HSPU

Thursday 14 May 2020 - CrossFit

  • 5 Rounds
    10 Hollow Rocks
    10 Dead bugs
    10 Alive bugs
    10 Alt V-Ups
  • WOD FOR TIME - WATCH VIDEO HERE
    10 - 9 - 8 - 7 ....1
    Burpee Clusters
    *10 Bent over rows or 5 pull-ups
    20 Double Unders

Wednesday 13 May 2020 - CrossFit

  • Plank
    Max Effort x 3
  • 3 THE HARD WAY - Watch video here
    1 Round
    30 Push-ups
    30 Down-ups
    30 Jumping lunges

    3 Rounds
    10 Push-ups
    10 Down-ups
    10 Jumping lunges

    6 Rounds
    5 Push-ups
    5 Down-ups
    5 Jumping lunges

Tuesday 12 May 2020 - CrossFit

  • L-Sit
    Accumulate 3 minutes
  • 5 Rounds - Watch Video Here
    3 Minute AMRAP

    9 Goblet Squats
    6 HSPU
    3 Burpees

Monday 11 May 2020 - CrossFit

  • Single Leg Deadlift
    4 X 12
    *45 sec Plank
  • WOD FOR TIME - VIDEO HERE
    50-40-30-20-10
    BOX JUMPS
    1 ARM ALT CLEAN AND JERK (KB/DB/BOTTLE)

Friday 8 May 2020 - CrossFit

  • Turkish Get Up
    5 X 3 LEFT AND RIGHT
  • DEATH BY - WATCH VIDEO HERE
    1 ARM CLUSTERS
    INTO
    BURPEE

Thursday 7 May 2020 - CrossFit

  • Handstand Push-ups
    50 HSPU
  • 20 Min AMRAP
    20 Deadlifts
    10 Reverse Burpees
    20 Jumping Lunges

Wednesday 6 May 2020 - CrossFit

  • Bulgarian Split Squat
    5 X 10 L+R
  • WOD FOR TIME
    50-40-30-20-10
    KB Swings
    Air squats
    400m

Tuesday 5 May 2020 - CrossFit

  • Plank / Handstand
    Max effort plank into max effort handstand hold
  • WOD - WATCH THE VIDEO HERE
    25 min EMOM
    Min 1 - 50 Double-unders
    Min 2 - 20 push ups
    Min 3 - 20 sit ups
    Min 4 - 20 bent over rows or 10 pull ups
    Min 5 - rest

Monday 4 May 2020 - CrossFit

  • L-Sit
    10 Min to accumulate 3 min L-sit
  • WOD FOR TIME (VIDEO IS HERE)
    21-18-15-12-9-6-3
    Ground to overhead
    Sumo deadlift high pull
    Box jumps

Saturday 2 May 2020 - CrossFit

  • For time
    300 sit ups

    Every 30 reps do:

    10 Box jumps
    10 Shoulder to over head
    10 Push-ups

Friday 1 May 2020 - CrossFit

  • WOD for time:
    100 Air Squats
    75 Jumping lunges
    50 Push-ups
    25 V-ups
    * Complete 5 burpees at the top of every minute - including the first 0:00

Thursday 30 April 2020 - CrossFit

  • Hotshots 19
    6 Rounds For Time
    30 Air Squats
    19 Power Cleans (61/43 kg)
    7 Strict Pull-Ups
    400 meter Run

    (Scaling: This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.)

Wednesday 29 April 2020 - CrossFit

  • Feeling Randy?
    Randy - 75 Snatches

    DIRECTLY INTO

    7 Rounds
    35 Double-unders
    7 Burpee box jumps

Tuesday 28 April 2020 - CrossFit

  • 7 rounds
    7 HSPU
    7 Thrusters
    7 v-Ups
    7 Deadlifts
    7 KB swings
    7 Burpees
    7 Pull-ups or bent over rows

Friday 24 April 2020 - CrossFit

  • Handstand Push-ups
    30 HSPU's
    ** every time you break
    15 Hollow Rocks
    15 Super man
  • WOD FOR TIME
    2 Rounds
    50 Double-unders
    20 OH Lunges
    20 Sumo DL High pull
    40 Double-unders
    20 Side Lunges
    20 1 Arm Snatch

Thursday 23 April 2020 - CrossFit

  • 3/4 Squats (3 quarter Squats)
    20*18*16*14*12*10
    * Floor sliders X 10
  • WOD: FOR TIME
    50 Push-ups
    25 Reverse burpees
    50 Bench dips
    25 Burpees
    50 Pistols

Wednesday 22 April 2020 - CrossFit

  • 4 Rounds
    30sec Plank
    30sec Side plank R
    30sec Side plank L
    1min Glute bridges
    1min Rest

  • Tabata
    Ground to overhead
    Sit-ups
    Step-ups
    Ground to overhead

Tuesday 21 April 2020 - CrossFit

  • 4 Rounds

    Max effort push ups
    1.30sec rest

  • EMOM 20 min
    Min 1 Max burpees
    Min 2 30 Double-unders
    Min 3 Max bent over rows
    Min 4 Rest

Monday 20 April 2020 - CrossFit

  • 5 ROUNDS
    5 Rounds

    8 x 8 second squats (weighted or body weight)

  • 30min AMRAP
    20 wallballs / air-squats
    20 1 arm clean and jerk 10 R 10 L (dB/kb or water jug)
    20 box step ups

Friday 17 April 2020 - CrossFit

  • WOD 1 Strength
    20 min EMOM

    Min 1 max effort plank
    Min 2 15 hollow rocks
    Min 3 30 sec handstand
    Min 4 15 dragon flies
    Min 5 rest
  • WOD 2
    3 rounds

    10 dbs/kb Alt 1 arm snatch
    10 burpees

    3 rounds

    50 double unders
    10 push ups

    3 rounds

    5 HSPU's
    10 reverse burpees

Thursday 16 April 2020 - CrossFit

  • Lunges
    5 rounds

    5 x 5 3 position lunges L/R
    (3 positions are Forward, side and back)
  • WOD : 10 minute amrap
    10 thrusters Right arm
    10 box step-ups / jumps
    10 thrusters Left arm
    10 bent over rows

Wednesday 15 April 2020 - CrossFit

  • WOD Part 1
    100 double unders
    21 burpees
    75 du
    15 burpees
    50 double unders
    9 burpees

  • WOD Part 2
    30 20 10

    DB ground to overhead
    Sit-ups

Tuesday 14 April 2020 - CrossFit

  • DEATH BY....
    Burpee box jumps
    Devil press

    Alternate EMOM

    WATCH THE VIDEO - CLICK RESOURCE BELOW

Monday 13 April 2020 - CrossFit

  • KEEP UP THE INTENSITY GUYS
    5 Rounds for TIME

    15 Weighted squat jumps
    15 Burpees
    60 Double unders

    Watch video for scaling options.

Sunday 12 April 2020 - CrossFit

  • WOD 10 ROUNDS
    10 Bent over rows
    10 Curls
    10 Shoulder press
    10 Burpees
    10 Push-ups



Saturday 11 April 2020 - CrossFit

  • Karen with a twist
    150 Broad Jumps
    (EMOM - 7 Sit-ups)

Friday 10 April 2020 - CrossFit

  • For time
    100 Push-ups
    100 Sit-ups
    100 Air squats
    ** EMOM = 3 Burpees

Thursday 9 April 2020 - CrossFit

  • EMOM30
    Min 1 - 50 Double-unders
    Min 2 - 5 Pistol squats (L+R)
    Min 3 - 10 Burpees
    Min 4 - 10 G2OH (any object)
    Min 5 - 10 Jumping Squats
    Min 6 - REST





Wednesday 8 April 2020 - CrossFit

  • Tabata This! 8 mins (20 sec on 10 sec rest)
    (Do a full Tabata round of 8 minutes for each movement)

    Goblet squats
    Weighted sit-ups
    Strict/Push press
    Overhead squats

Tuesday 7 April 2020 - CrossFit

  • Lockdown things
    STRENGTH
    4 X 5 rounds
    DB Lunges (L+R)

    Position 1 (side low)
    Position 2 (front rack)
    Position 3 (overhead)


    WOD "Support Your Local Box Fundraiser"

    10 Air Squats
    9 1 arm DB Snatches
    10 Push-Ups
    9 1 arm DB Snatches

Monday 6 April 2020 - CrossFit

Warm up:
5 x 10 Single leg deadlift
(use a KB/DB or whatever)

  • JT
    21-15-9 Reps For Time

    Handstand Push-Ups
    Ring Dips
    Push-Ups


Sunday 5 April 2020 - CrossFit

  • Bulgarian Split Squat
    5 X 10 Bulgarian split squats (L+R)
    alt

    45 sec plank

  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

    If you want - then do 50-40-30-20-10-20-30-40-50

Saturday 4 April 2020 - CrossFit

  • WOD 30 minutes - alternating AMRAP's
    2 minutes on
    1 minute rest

    AMRAP 1
    3 Burpees
    6 Box step-ups
    9 Push-ups

    AMRAP 2
    3 Reverse burpees
    6 DB/KB GTOH
    9 Air squats

Friday 3 April 2020 - CrossFit

  • Tabata Something Else
    Full 8 minutes for all movements

    Double unders
    Handstand hold
    Hollow rocks
    Reverse burpees

    Watch video for explanations

Thursday 2 April 2020 - CrossFit

  • WOD for time
    21*18*15*12*9*6*3*
    DB Snatches
    * 25 Box jumps

    straight into

    2*4*6*8*10*12*
    Devil press
    * 15 Sit-ups

Wednesday 1 April 2020 - CrossFit

  • 5 Rounds For Time
    3 MINUTE AMRAP

    3 Hang Power Cleans
    6 Push-ups
    9 Air squats

    (1-2 minute rest between rounds)


Tuesday 31 March 2020 - CrossFit

  • WOD FOR TIME
    (BUY-IN)100 DOUBLE UNDERS / SINGLE SKIPS

    2-4-6-8-10-12-14-16
    PISTOLS (ALT)

    16-14-12-10-8-6-4-2
    HSPU

    (BUY-OUT)100 DOUBLE UNDERS / SINGLE SKIPS

    WATCH THE VIDEO CAREL!!!!

Monday 30 March 2020 - CrossFit

  • Lockdown Lunging
    WITH EQUIPMENT
    50 x Lunges (L +R)
    50 x Thrusters
    (3-5 burpees EMOM)

    BODYWEIGHT OPTION
    75 x Lunges (L +R)
    75 x Jumping squats
    (5 push-ups EMOM)

Sunday 29 March 2020 - CrossFit

  • FOR TIME
    50-40-30-20-10
    Sit-ups
    Push-ups
    Step-ups
    Pull-ups
    Bench dips

    No pull-up bar? Watch the video for options

Saturday 28 March 2020 - CrossFit

  • Death By... Lockdown
    Front squats
    Burpees

    Minute 1... 1 Front squat and 1 burpee
    Minute 2... 2 Front squats and 2 burpees
    Minute 3... 3 Front squats and 3 burpees

    Continue

    Click view resource for video

    Enjoy

Friday 27 March 2020 - CrossFit

  • Lockdown Lifting Complex
    5 rounds (choose any amount from 6 - 12 and stick with it)
    6 X Deadlifts
    6 X Hang power clean
    6 X Clean & Jerk
    6 X Jumping Squats (back rack)

    Use a barbell, kettlebell or dumbbells for this WOD
    Click view resource for your video instructions

    Optional extras (between sets)
    50 double unders
    or
    50 step-ups (onto anything)
    or
    25 sit-ups

Thursday 26 March 2020 - CrossFit

#LockdownSA home WOD 1

  • 25 MINUTE AMRAP

    1 X Push-up
    1 X Burpee
    1 X Air squat
    1 X Alt lunge (Left and right)

    Add 1 rep each round
    Have fun :)

Wednesday 25 March 2020 - CrossFit

  • WOD
    WOD

Monday 23 March 2020 - CrossFit

Home workout - 23 March 2020 You'll need a skipping rope, but if you don't have it, replace the skipping with Jumping Jacks.

Warm up:
Warm up 10 min of skipping and double under practice.

No rope? 5 min of max Jumping Jacks

  • 5 rounds Max effort
    Min 1 Burpees
    Min 2 Sit-ups
    Min 3 Alt lunges
    Min 4 Push ups
    Min 5 Air squats
    Min 6 Rest

Cool down:
Stretch

Hamstrings
Glutes
Calves


Friday 20 March 2020 - CrossFit

  • Shoulder Press
    5 RM STRICT PRESS
  • Push Press
    3 RM PUSH PRESS
  • Split Jerk
    1 RM SPLIT JERK
  • TEAM WOD 2 OR 3

    50 PISTOLS
    50 RING DIPS
    50 TTB
    50 BURPEE BOX JUMPS
    50 CLEAN AND JERK 60/40

Thursday 19 March 2020 - CrossFit

  • Snatch
    1 RM SNATCH OF THE DAY
  • 8 MIN EMOM @ 70%

    1 X S GRIP DEADLIFT
    1 X HANG SQUAT SNATCH
    1 X OVERHEAD SQUAT
  • AMRAP 12 MIN

    4 RENEGADE ROWS
    4 MAN MAKERS
    4 HSPU - STRICT
    4 MUSCLE UPS

Wednesday 18 March 2020 - CrossFit

  • 10 ROUNDS - TEAMS OF 2
    12/10 CALS SPRINT
    10 SLAM BALLS
  • WOD: FOR TIME
    50 DOUBLE UNDERS
    40 WALL BALLS
    30 DEADLIFTS 60/40
    40 DOUBLE UNDERS
    30 WALL BALLS
    20 DEADLIFTS
    30 DOUBLE UNDERS
    20 WALL BALLS
    10 DEADLIFTS

Tuesday 17 March 2020 - CrossFit

  • BENCH PRESS
    12-10-8-6-4-2-1 INCREASING
    * SPOTTER IMPORTANT
  • TABATA
    LUNGES ( GOBLET ) 24/16
    1 ARM DB SNATCH 20/15
    BURPEES
    KB SWINGS 24/16

Monday 16 March 2020 - CrossFit

  • CLEANS
    3 - 3 - 3
    2 - 2 - 2
    1 - 1 - 1
  • WOD: FOR TIME 20 MIN
    21 -15 - 9
    POWER CLEANS
    BOX JUMPS
    * 1 LAP RUN AFTER EACH
    ROUND

Friday 13 March 2020 - CrossFit

Warm up:
TTB Warm up and practice

  • E3MOM
    10 ROUNDS
    12/10 CALS BIKE
    10 AIR SQUATS
    5 TTB

Thursday 12 March 2020 - CrossFit

Warm up:
SNATCH + ROPE CLIMB TECHNIQUE

  • TEAM WOD
    30 SNATCHES 60/40
    9 ROPE CLIMBS
    30 BURPEE BOX JUMPS
    6 ROPE CLIMBS
    30 SUMODEADLIFT HP 60/40
    3 ROPE CLIMBS

Wednesday 11 March 2020 - CrossFit

Warm up:
Pull-up practice

  • MAX DISTANCE ROW
    10 MIN - EQUAL TEAMS 200M AT A TIME
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Tuesday 10 March 2020 - CrossFit

  • Double-Unders
    DU PRACTICE
  • Ring Dips
    PRACTICE KIPPING RING DIPS
  • WOD 20 MIN AMRAP
    20 DB POWER CLEANS 20/15
    15 RING DIPS
    10 DB PUSH PRESS 20/15
    50 DOUBLE UNDERS

Monday 9 March 2020 - CrossFit

  • Handstand Hold
    5-10 MIN PRACTICE FREE
    STAND
  • WOD 5 ROUNDS
    21 WALL BALLS
    18 KB SWINGS 24/16
    15 BOX JUMPS
    12 PUSH UPS

Friday 6 March 2020 - CrossFit

  • Gymnastics
    30 MUSCLE UPS FOR TIME
    OR
    CHEST TO BAR
    OR
    PULL UPS
  • 20 MINUTE AMRAP (20/15 KG)

    20 RENEGADE ROWS
    20 DB THRUSTERS
    20 OH LUNGES
    20 HANG POWER CLEAN PLUS JERK
    20 DEVIL PRESS

Thursday 5 March 2020 - CrossFit

Warm up:
CORE
L SIT HOLD 2 MIN

  • NORDIC HAMSTRING
    NORDIC HAMSTRING
    5 X 3
    DEADLIFTS
    3 - 3 - 3 - 3 - 3 INCREASING
  • TEAM WOD

    150 DOUBLE UNDERS
    5 ROPE CLIMBS
    100 DEADLIFTS 60/40
    5 ROPE CLIMBS
    75 HSPUS
    5 ROPE CLIMBS
    50 BURPEE BOX JUMPS

Wednesday 4 March 2020 - CrossFit

  • IN EQUAL TEAMS

    FOR 10 MIN (4-6 IN A TEAM )
    10 SECOND SPRINTS 80%
    +- 10 SECONDS ON 40-60 SECONDS
    OFF
  • WOD FOR TIME

    50 OVERHEAD SQUATS 60 / 40
    * 1 X CINDY EVERY TIME YOU REST
    OR DROP BAR

Tuesday 3 March 2020 - CrossFit

Warm up:
SHOULDER WARM UP

  • Gymnastics
    3 X 3 SKIN THE CAT
    3 X 3 ICE CREAM MAKERS
    3 X 10 RING PUSH UPS
    3 X 5 RING DIPS
  • EMOM 20 MIN

    MIN 1 - MAX CAL ROW
    MIN 2 - 12 ALT 1 ARM SNATCH
    MIN 3 - 15 BOX JUMPS
    MIN 4 - REST

Monday 2 March 2020 - CrossFit

Warm up:
FRONT RACK OPENER

  • FRONT SQUATS

    5 - 5
    3 - 3 - 3
    1 - 1 - 1 - 1 INCREASING
  • WOD FOR TIME

    21- 15 - 9
    POWER CLEANS 60/40
    TTB

Sunday 1 March 2020 - CrossFit

  • Tabaaaaaaaaaaata
    Full 8 min Double unders
    Full 8 min Handstand holds
    Full 8 min Hollow rocks
    Full 8 min Reverse burpees

    (2 minute rest between rounds)

Friday 28 February 2020 - CrossFit

  • Deadlift
    10 - 8 - 6 - 4 - 2 - 1 INCREASING
  • WOD: FOR TIME
    POWER CLEANS 60/40
    10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
    RING DIPS
    1 - 2 - 3 - 4 - 5 - 6 - 7- 8 - 9 - 10

Cool down:
POSTERIOR CHAIN STRETCH


Thursday 27 February 2020 - CrossFit

  • SNATCH LADDER E2MOM FOR 12 MIN
    30 DOUBLE UNDERS
    1 X SNATCH
    ( SEE HOW HEAVY YOU CAN GET TO )
  • AMRAP 16
    8 KB FRONT RACK SQUATS 24/16
    8 BURPEES OVER BAR
    8 PUSH PRESS
    1 LAP RUN
    USE DBS OR KBS

Wednesday 26 February 2020 - CrossFit

  • HEAVY CINDY 20 MIN AMRAP
    5 WEIGHTED/STRICT PULL UPS
    10 DEFICIT PUSH UPS
    15 GOBLETS SQUATS
  • IN EQUAL TEAMS - SPRINT
    100 CALS BIKE
    100 KB SWING 24/16
    100 CAL ROW
    100 SLAM BALLS 15/10
    100 CALS BIKE

Tuesday 25 February 2020 - CrossFit

Warm up:
SHOULDER MOBI
- INT/EXT ROTATION
- OVERHEAD STABILITY

  • Overhead Squat
    5 5 5
    3 3 3
    1 1 1 INCREASING
  • WOD FOR TIME
    21-15-9
    1 ARM DEVIL PRESS 22.5/15
    TTB

Monday 24 February 2020 - CrossFit

  • Hang Power Clean
    1 RM
  • 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)

Friday 21 February 2020 - CrossFit

  • BACK SQUATS
    10 - 8 - 6 - 4 - 2 - 1
  • AMRAP 16 MIN
    IN PAIRS ( WORK WIDTH ROOM )
    P1 DOES 1 ROUND WHILE P2 RESTS

    8 DB CLEANS 22.5/15 X 2
    1 X FR LUNGE
    8 DB PUSH PRESS
    1 X FR LUNGE
    8 TTB

Thursday 20 February 2020 - CrossFit

  • Bench Press

    10 -9-8-7-6-5-4-3-2-1 @ 60/40
    * 1 LAP RUN
  • WOD: FOR TIME
    30-20-10
    HANG KB SNATCH 24/16
    * 1 - 2 - 3
    CINDY ( STRICT PULL UPS

Wednesday 19 February 2020 - CrossFit

  • BIKE WOD - 10 MIN MAX CALS

    IN EQUAL TEAMS
    20 SECONDS OF WORK @ A TIME
    REST TILL ITS YOUR TURN.
  • WOD 12 MIN AMRAP
    6 TTB
    9 WALL BALLS
    12 KB SWING 24/16
    15 BOX JUMPS

Tuesday 18 February 2020 - CrossFit

  • FRONT SQUATS
    5 - 5 - 5 - 5 - 5 ACROSS @ 75%
  • WOD: FOR TIME
    21 POWER CLEANS 60/40
    15 BURPEES
    9 HSPU

    15 JERKS
    9 BURPEES
    6 HSPU

    9 CLEAN AND JERK
    6 BURPEES
    3 HSPU

Monday 17 February 2020 - CrossFit

  • GYMNASTICS
    5 ROUNDS
    5 X LSIT PULL UPS
    10 X PUSH UPS
    15 X AB MAT SIT UPS
    30 SEC PLANK
  • Power Snatch
    BUILD TO A SNATCH +/- 10/20KG PAST ISABEL WEIGHT.
  • Isabel
    For Time
    30 Snatches (61/43 kg)

Cool down:
3 MIN ON BIKE AFTER ISABEL
+
STRETCH LOWER BACK
SHOULDERS


Friday 14 February 2020 - CrossFit

  • Clean and Jerk
    Build to heavy C + J
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)
  • TEAM WOD FOR TIME (START ANYWHERE)
    10 X LENGTH HANDSTAND WALK
    10 X LENGTH FARMER CARRY AHAP
    10 X LENGTH 1 ARM OVER HEAD LUNGE
    10 ROPE CLIMBS

Thursday 13 February 2020 - CrossFit

  • Back Squat
    1- 1 - 1 - 1 - 1 -1 @ 90 %
  • 18 MIN AMRAP
    9 MIN AMRAP
    MIN1 MAX CALS BIKE
    MIN2 10 DB THRUSTERS 20/15
    MIN3 10 TTB

    9 MIN AMRAP
    MIN1 MAX CALS ROW
    MIN2 35 DOUBLE UNDERS
    MIN3 15 KB SWINGS 24/16

Wednesday 12 February 2020 - CrossFit

Warm up:
KIPPING HSPU LESSON

5-10 MIN

  • IN EQUAL TEAMS 12 MIN
    ASSAULT BIKE - MAINTAIN 80 RPM,
    DROP BELOW AND CHANGE. IF ANYBODY IN TEAM CANNOT MAINTAIN WHOLE TEAM DOES 10
    BURPEES THEN DROP 10 RPM AND CONTINUE. KEEP DOING BURPEES AND DROPPING OR MAINTAIN TILL 12MIN UP.
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Tuesday 11 February 2020 - CrossFit

Warm up:
PLANKING - FRONT / SIDE

  • Pull-ups / Push-ups
    10 TO 1 PULL UPS
    1 TO 10 DEFICIT PUSH UPS
    * 10 HOLLOW ROCKS
  • AMRAP 15 MIN

    15 BOX JUMPS
    10 HANG POWER SNATCH 50/30
    5 RING DIPS

Monday 10 February 2020 - CrossFit

  • Shoulder Press
    3-3-3
    1-1-1
  • 3 ROUNDS

    30 AIR SQUATS
    20 CLEANS 60/40
    10 PUSH JERKS 60/40

Friday 7 February 2020 - CrossFit

  • BACK SQUATS

    2 - 2 - 2 - 2 - 2 - 2 @ 85%
  • FOR TIME ( IN ANY ORDER )
    60 CALS BIKE/ROW
    50 WALL BALLS
    40 TTB
    30 CLEANS 60/40
    20 MUSCLE UPS

Thursday 6 February 2020 - CrossFit

Warm up:
ROTATION INT/EXT
AND OR
SHOULDER STABILITY
REVERSE KB PRESS OR
OVERHEAD WALK

  • SNATCH

    3 - 3 - 3 - 3 @70/75 %
    1 - 1 - 1 - 1 @80/85%
  • AMRAP 10 MIN

    5 PUSH PRESS
    10 DEADLIFTS 50/35
    15 BOX JUMPS

Wednesday 5 February 2020 - CrossFit

  • MAX DISTANCE ROW IN 15 MIN
    EQUAL TEAMS 250-300M @ A TIME
    8 BURPEES ONCE OFF THE ROWER
    BEFORE YOU CAN ROW AGAIN
  • TEAM WOD
    200 DOUBLE UNDERS
    50 HSPU
    100 PUSH UP
    50 M DOUBLE FRONT RACK KB
    LUNGES 16/12KG

Tuesday 4 February 2020 - CrossFit

  • Deadlift
    5 5 5
    3 3 3
    1 1 1
  • WOD FOR TIME
    15-12-9
    FRONT SQUATS 50/35
    PULL UPS

    9-6-3
    THRUSTERS 50/35
    MUSCLE UPS


Monday 3 February 2020 - CrossFit

  • Clean and Jerk
    EMOM 12 MIN
    3 TNG CLEAN AND JERK
    60/40KG
  • EMOM 20
    1: MAX CALS ROW (SCORE)
    2: 12 BOX JUMPS
    3: 12 ALT 1 ARM DB SNATCH
    4: 12 KB SWINGS 24/16
    5: REST

Friday 31 January 2020 - CrossFit

  • BUILD TO HEAVY COMPLEX

    1 X SNATCH GRIP DEADLIFT
    1X HANG SNATCH
    1 X FULL SNATCH
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Cool down:
COOL DOWN + STRETCH QUADS

AND GLUTES


Thursday 30 January 2020 - CrossFit

  • UPPER BODY STRENGTH
    5 X 5 INCREASING
    BENCH PRESS
    ALT
    BENT OVER ROWS
  • TEAM WOD: AMRAP 25
    50 CAL ROW/BIKE/ERG
    50 BAR OVER BURPEES
    50 RENEGADE ROWS
    50 TTB/KNEE RAISES
    50 CALS ROW/BIKE/SKI

Wednesday 29 January 2020 - CrossFit

  • EMOM 12 MIN

    MIN 1: 5 DEADLIFTS @70% 1RM
    MIN 2 : 12 WALL BALLS
  • RUNNING WOD: FOR TIME
    21-18-15-12-9-6-3
    ODD NUMBERS -PULL UPS
    EVEN NUMBERS - ALT PISTOLS
    * 1 LAP RUN AFTER EACH SET

Tuesday 28 January 2020 - CrossFit

  • 10 MIN AMRAP ( IN PAIRS )
    2 X FARMERS CARRY
    2 X OVERHEAD CARRY
  • 30 CLEAN AND JERK 60/40
    AS FEW SETS AS POSSIBLE - NOT FOR TIME
  • WOD FOR TIME
    * 50 DOUBLE UNDERS
    21-15-9
    HSPUS
    BOX JUMPS
    * 50 DOUBLE UNDERS

Monday 27 January 2020 - CrossFit

  • Back Squat
    10 - 8 - 6 - 4 - 2 - 1 INCREASING
  • WOD: 16 MIN AMRAP
    8 OVERHEAD LUNGES 40/30
    8 BAR OVER BURPEES
    8 OVERHEAD SQUATS
    8 CHEST TO BAR PULL UPS

Cool down:
COOL DOWN/STRETCH


Friday 24 January 2020 - CrossFit

  • Clean and Jerk
    BUILD TO A HEAVY CLEAN AND JERK FOR THE DAY
    INTO...
    12 MIN EMOM @ 75 % OF ABOVE
    1X HANG POWER CLEAN
    1X HANG SQUAT CLEAN
    1X SPLIT JERK
  • WOD: 10 MIN AMRAP
    12 WALL BALLS
    10 BOX JUMPS
    8 PUSH PRESS 45/30 KG

Cool down:
FOAM ROLL


Thursday 23 January 2020 - CrossFit

  • Row 3000M
    FOR TIME - EQUAL TEAMS
    250 M AT A TIME
  • WOD 12 MIN AMRAP
    3,6,9,12.........
    DB THRUSTERS 22.5/15
    STRICT PULL UPS

Wednesday 22 January 2020 - CrossFit

  • Hang Snatch
    1 REP MAX
  • WOD: FOR TIME 12MIN CAP
    DEADLIFTS 100/70 KG
    10 - 8 - 6 - 4 - 2
    DEFICIT HANDSTAND PUSH UP
    ( 10KG PLATE )
    2 - 4 - 6 - 8 - 10

Cool down:
HAMMY LOWER BACK STRETCH


Tuesday 21 January 2020 - CrossFit

  • Front Squat
    5 5 5 @ 65%
    3 3 3 @ 75 %
    1 1 1 @ 85 - 90%
  • 2 ROUNDS
    15/12 CALS BIKE
    15 BURPEES
    MAX SET WALL BALLS
  • 2 ROUNDS
    150/120M ROW
    15 KB SUMO DL HP 32/24
    MAX DOUBLE UNDERS

Cool down:
PIGEON STRETCH


Monday 20 January 2020 - CrossFit

  • CORE - 2MIN OF EACH
    L-SIT ( HANG )
    FREE STAND
    HOLLOW ROCK HOLD
    SUPERMAN HOLD
  • WOD: TABATA
    RUSSIAN KB SWING 32/24
    BOX JUMPS
    SLAM BALLS
    TTB

Friday 17 January 2020 - CrossFit

Warm up:
WARM UP POSTERIOR CHAIN

  • 4 ROUNDS
    10 TTB
    15 SIT UPS
    20 HOLLOW ROCKS
    25 DOUBLE UNDERS
  • 4 ROUNDS FOR TIME
    15 DEADLIFTS
    15 HANG POWER CLEANS
    15 BAR OVER BURPEES

Thursday 16 January 2020 - CrossFit

Warm up:
ANKLE HIPS GLUTES

  • Back Squat
    10-8-6-4-2-1.....INCREASING
  • TEAM WOD
    100 CALS Bike/Row/Ski
    100 WALL BALLS
    100 1 ARM DB SNATCH 22.5/15
    100M WALKNG LUNGES WITH DB

Cool down:
FOAM ROLL
ITB
GLUTES
QUADS


Wednesday 15 January 2020 - CrossFit

Warm up:
INTERNAL / EXTERNAL ROTATION
REVERSE KB PRESS + OVERHEAD
CARRY

  • EMOM 10 MIN
    MIN1 10 X DEADLIFTS 80/60KG
    MIN2 12 X DB/KB PUSH PRESS
    22.5/15KG
  • 20 MIN EMOM
    1- MAX CALS ROW
    2- 8 HSPU
    3- 8 DEVIL PRESS 22.5/15 (1 ARM)
    4- 8 BURPEE BOX JUMPS
    5- REST

Cool down:
COOL DOWN LAP


Tuesday 14 January 2020 - CrossFit

Warm up:
SHOULDERS AND LATS
PULL UPS
KIPPING/ BUTTERFLY PRACTICE

  • Pull-ups
    15 - 12 - 9 - 6 - 3
    PULL UPS ( YOUR CHOICE )
    * 30 DOUBLE UNDERS
  • DOUBLE ISABEL
    60 SNATCHES 45/35KG
    * 1 LAP RUN EACH TIME YOU DROP

Cool down:
STRETCH LATS AND HAMSTRINGS


Monday 13 January 2020 - CrossFit

Warm up:
ANKLES HIPS

  • SQUAT CLEANS
    BUILD TO HEAVY CLEAN OF THE DAY
  • EMOM: 8 MIN
    1 X POWER CLEAN (TNG)
    1 X SQUAT CLEAN
    @75% OF ABOVE
  • 4 ROUNDS
    21 KB SWING
    18 WALL BALLS
    15 BOX JUMPS
    12 BURPEES

Cool down:
STRETCH:
QUADS
LOWER BACKS


Friday 10 January 2020 - CrossFit

  • SPRINTS
    10 SETS X 50 M SPRINT
    BUILD UPT0 90 %
    WALK BACK IS YOUR REST
  • EMOM 20 MIN

    1 = THRUSTERS 50/35
    2 = FRONT SQUATS 50/35
    3 = PUSH PRESS 50/35
    4 = CALS BIKE/ROW
    5 = REST

Cool down:
FOAM ROLLING


Thursday 9 January 2020 - CrossFit

Warm up:
POSTERIOR CHAIN
DEADLIFT + CLEAN TECHNIQUE

  • CLEAN COMPLEX
    6 ROUNDS/ INCREASING WEIGHT
    4 DEADLIFTS
    4 HANG POWER CLEANS
    4 CLEAND AND JERK
    4 FRONT RACK LUNGES
  • WOD: FOR TIME
    21-18-15-12-9-6-3
    KB SWING 32/24
    * 3 HSPU
    * 6 PUSH UPS
    * 9 AIR SQUATS

Cool down:
SHOULDERS


Wednesday 8 January 2020 - CrossFit

Warm up:
DOUBLE UNDER TECHNIQUE

  • PULL UPS COMPLEX
    REPS 1 - 3 / 4 ROUNDS
    NORMAL
    WIDE
    NARROW
    STAGGERED
    REVERSE
    STAGGERED
  • 5 ROUNDS FOR TIME
    12 DEADLIFTS @80/50KG
    50 DOUBLE UNDERS

Cool down:
COOL DOWN LAP


Tuesday 7 January 2020 - CrossFit

  • Snatch
    SNATCH TECHNIQUE
  • SNATCH COMPLEX
    INCREASING WEIGHT

    4 ROUNDS
    6 SNATCH GRIP DEADLIFTS
    6 HIGH PULL FROM GROUND
    6 POWER SNATCH
  • WOD: AMRAP 12 MIN
    15 TTB
    12 PUSH PRESS 45/35
    200M RUN

Cool down:
FOAM ROLL
STRECH CALVES + HAMMIES


Monday 6 January 2020 - CrossFit

Warm up:
ANKLES, KNEES, HIPS FOR
S!QUATS!
3 X 20 AIR SQUATS! ALT!
3 X 10 SIDE LUNGES!

  • BACK SQUATS
    4 SETS X 10 REPS
    BACK SQUATS @ 75 - 80 %! OF BODY WEIGHT
  • WORKOUT: FOR REPS
    4 MIN BURPEE ONTO PLATE
    3 MIN WALL BALLS
    2 MIN SIT UPS/V UPS
    1 MIN PUSH UPS

Cool down:
STRETCH
GLUTES AND QUAD


Friday 20 December 2019 - CrossFit

  • Handstand Push-ups
    FOR TIME

    50 HANDSTAND PUSH UPS
  • WOD: AMRAP 15
    5 TTB
    10 DEADLIFTS 80/60
    15 WALL BALLS
    20 PUSH UPS

Thursday 19 December 2019 - CrossFit

  • Clean and Jerk
    1RM
  • WOD: FOR TIME
    3 ROUNDS

    21 KB SWINGS 24/16
    15 RING DIPS
    9 PISTOLS

Wednesday 18 December 2019 - CrossFit

  • Pull-ups
    FOR TIME

    50 STRICT PULL UPS
  • WOD: E3MOM - 21 MIN
    15/12 CALS BIKE

    5 THRUSTERS 60/40KG

    + 1 REP EACH ROUND

Tuesday 17 December 2019 - CrossFit

  • Snatch
    1RM
  • WOD: FOR TIME
    12-10-8-6-4-2

    DOUBLE KB HANG SNATCH
    * 50 DOUBLE UNDERS
    12 BOX JUMPS

Friday 13 December 2019 - CrossFit

  • Bench Press
    5 X 10 INCREASING WEIGHT
    ALT
    5 X 10 BENT OVER ROWS ALSO INCREASING WEIGHT
  • WOD: AMRAP 15 MIN
    5 HANG POWER CLEANS 60/40KG
    5 FRONT SQUATS
    5 STOH
    5 STRICT PULL UPS
    10 PUSH UPS
    15 AIR SQUATS

Thursday 12 December 2019 - CrossFit

  • BACK SQUATS

    3 - 3 - 3
    1 - 1 - 1 GOING FOR MAX
  • Amanda
    9-7-5 Reps For Time
    Muscle-Ups
    Snatches (61 /43 kg)

Wednesday 11 December 2019 - CrossFit

  • Row
    MAX DISTANCE ROW IN 10 MIN

  • WOD FOR TIME
    DEADLIFTS @100/70
    10- 9- 8- 7- 6- 5- 4- 3 -2- 1
    1 -2 -3 -4 -5 -6- 7 -8 -9 -10
    TTB

    * 10 CALS BIKE / ROW / SKI

    WORK OUT IN PAIRS ( EACH PERSON COMPLETES ALL THE WORK - STAY IN YOUR PAIRS AND WORK IN A TRAIN - USE ONE BAR / CAN ALTERNATE CARDIO EQUIPMENT ) P1 STARTS AFTER COMPLETING FIRST SET OF DEADLIFTS P2 CAN START, CANNOT LEAP FROG.

Tuesday 10 December 2019 - CrossFit

  • EMOM 9 MIN
    MIN1 : 12/10 CALS BIKE
    MIN2 : 12 DB HANG POWER SNATCH ( 6 ON RIGHT 6 ON LEFT ) 22.5/15
    MIN3 : 15 AB MAT SIT UPS

  • EMOM 9 MIN
    MIN1 : 15/12 CALS ROW
    MIN2 : 12 KB SWING 24/16
    MIN3 : 9 PUSH UPS
  • EMOM 9 MIN
    MIN1 : 30 DOUBLE UNDERS
    MIN2 : 15 WAL BALLS
    MIN3 : 12/10 CALS SKI ERG

Monday 9 December 2019 - CrossFit

  • Clean and Jerk
    1 RM CLEAN AND JERK OF THE DAY
  • WOD
    3 ROUNDS FOR TIME

    15 FRONT SQUATS 60/40 KG
    12 CHEST TO BAR PULL UPS
    9 BAR OVER BURPEES

Friday 6 December 2019 - CrossFit

  • Back Squat
    SQUATS - TEMPO
    2 SEC DOWN - 3 SEC PAUSE- 1 SEC UP ( DON'T BOTTOM OUT )
    5 - 5 - 3 - 3 - 3 -1 - 1 - 1 - 1
  • WOD: FOR TIME
    12 - 10 - 8 - 6 - 4 - 2

    DEVIL PRESS 22.5/15
    AB MATT SIT UPS
    HSPU

    * LAP RUN BETWEEN EACH ROUND

Thursday 5 December 2019 - CrossFit

  • SNATCH LADDER
    E2MOM FOR 16 MIN
    25 DOUBLE UNDERS
    1 X SNATCH ( INCREASING EACH ROUND ) IF YOU FAIL YOU GET 1 MORE ATTEMPT IN THAT MINUTE
  • AMRAP 10 MIN
    5 BURPEE BOX JUMPS
    10 TTB
    15 CALS BIKE/ROW/SKI

Wednesday 4 December 2019 - CrossFit

  • Deadlift
    3 - 3 - 3 - 3 - 3 INCREASING WEIGHT
  • WOD : FOR TIME
    30 WALL BALLS
    20 FRONT RACK DB LUNGES 1 X 22.5/15
    3 LAP RUN
    20 DB OVERHEAD LUNGES 1 X 22.5/15
    30 WALL BALLS

Tuesday 3 December 2019 - CrossFit

  • Renegade Row
    50 (IN PAIRS)
    22.5/15

    * IF YOU BREAK - 10 AB MAT SIT UPS
  • EMOM 20 MIN
    1 - 12/10 CALS BIKE
    2 - 15 BOX JUMPS
    3 - 18 KB SWINGS 24/16
    4 - REST

Monday 2 December 2019 - CrossFit

  • Squat Clean
    3 - 3 - 3
    1 - 1 - 1 INCREASING WEIGHT
  • WOD: AMRAP 20 MIN IN PAIRS
    ( ONLY 1 BAR - P1 STARTS ON THE BARBELL P2 ON CINDY )
    9 DEADLIFTS
    6 HANG POWER CLEANS
    3 PUSH JERK 60/40KG

    5 PULL UPS
    10 PUSH UPS
    15 AIR SQUATS

Friday 29 November 2019 - CrossFit

  • BOX SQUATS - BELOW 90
    BOX SQUATS - BELOW 90

    7 X 3 @ 80 %
  • AMRAP 15 MIN
    1 LAP RUN
    20 M DB OVERHEAD LUNGE 22.5 /15
    20 M HAND STAND WALK

Thursday 28 November 2019 - CrossFit

  • CORE
    3 X 3 SKIN THE CAT
    3 X 5 ICE CREAM MAKERS
  • Muscle Ups
    MUSCLE UPS PRACTICE

    OR

    5 X 1 STRICT MUSCLE UPS
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Wednesday 27 November 2019 - CrossFit

  • GYMNASTICS
    5 X 5 WEIGHTED PULL UPS

    1 X MAX SET UNWEIGHTED PULL UPS KIP/ BUTTERFLY
  • TEAM WOD ( TEAMS OF 3 )
    GRACE
    KAREN
    ISABEL

Tuesday 26 November 2019 - CrossFit

  • Rowing
    IN EQUAL TEAMS MAX CALS ROW - 10 MIN
    EMOM - PEOPLE NOT ROWING 3 BURPEES
  • Tabata This!
    PUSH PRESS - 22.5/15
    DOUBLE UNDERS
    SUMO DL HP KB 24/16
    V UPS

Monday 25 November 2019 - CrossFit

  • Squat Clean
    BUILD TO A HEAVY SQUAT CLEAN
  • EMOM10
    2 X SQUAT CLEAN @ 75 PERCENT OF ABOVE
  • WOD : EMOM 15MIN
    MIN 1 : 12 TTB
    MIN 2 : 15 BOX JUMPS
    MIN 3 : 18 KB SWINGS 24/18

Friday 22 November 2019 - CrossFit

  • Bench Press
    FIND 3 RM FOR THE DAY
  • WOD: FOR TIME
    10-9-8-7-6-5-4-3-2-1

    FRONT SQUATS

    * 1 LAP RUN
    10 AB MAT SIT UPS

Thursday 21 November 2019 - CrossFit

  • Power Snatch
    1RM
  • 4 ROUNDS
    20 PUSH PRESS 40/30
    20 BOX JUMPS

Wednesday 20 November 2019 - CrossFit

  • STRENGTH: 4 ROUNDS
    12 X BARBELL BENT OVER ROW 60/40
    ALT
    MAX PLANK HOLD
  • TEAM WOD ( 20 MIN AMRAP )
    50 CALS ROW
    50 DB BOX STEP UPS 22.5/15
    50 TTB

Tuesday 19 November 2019 - CrossFit

  • LIFTING COMPLEX
    1 X HIGH HANG POWER CLEAN
    1 X HANG FROM KNEES
    1 X FULL CLEAN ( INCREASING WEIGHT )
  • WOD: AMRAP 12
    9 STRICT HSPU
    12 HANG POWER CLEANS
    9 STRICT PULL UPS
    21 DEADLIFTS

    (60/40KGS)

Monday 18 November 2019 - CrossFit

  • BOX SQUATS
    3 - 3 - 3 - 3 - 3 - 3 ( TO JUST BELOW PARALLEL ) EXPLOSIVE UP
  • 3 ROUNDS
    10 CHEST TO BAR
    10 FRONT SQUATS
    10 BAR OVER BURPEES

Friday 15 November 2019 - CrossFit

  • Snatch
    FIND 1RM SNATCH OF THE DAY
  • 4 ROUNDS FOR TIME
    12/9 CALS BIKE / ROW
    12 DEADLIFTS
    9 HANG POWER CLEANS
    6 JERKS 60/40

Thursday 14 November 2019 - CrossFit

  • IN PAIRS - SHARE THE WORK AS NEEDED


    3 MIN MAX DISTANCE HANDSTAND WALK

    1 MIN REST

    3 MIN MAX DISTANCE OVERHEAD DB LUNGE 22.5/15 ( 1 ARM )
  • WOD: EMOM 20 MIN
    5 PULL UPS
    10 PUSH UPS
    15 AIR SQUATS

Wednesday 13 November 2019 - CrossFit

  • NORDIC HAMSTRINGS
    5 X 5
  • DEADLIFTS
    5 - 5 - 5 - 5 - 5
  • WOD: EMOM
    5 ROUNDS

    MIN1 - 50 DOUBLE UNDERS
    MIN2 - 25 SIT UPS
    MIN3 - MAX CALS BIKE
    MIN4 - REST

Tuesday 12 November 2019 - CrossFit

  • 4 ROUNDS


    20 HOLLOW ROCKS
    15 DIPS
    10 STRICT PULL UPS
  • WOD: IN TEAMS ( TEAMS OF 3 )
    AMRAP 15MIN

    30 CALS ROW/SKI
    30 HSPU
    30 POWER CLEANS 60/40

Monday 11 November 2019 - CrossFit

  • Back Squat
    12-10-8-6-4-2 INCREASING WEIGHT
  • 7 ROUNDS
    7 TTB
    7 FRONT SQUATS 60/40
    200 M RUN

Monday 11 November 2019 - CrossFit

  • Back Squat
    12-10-8-6-4-2 INCREASING WEIGHT
  • 7 ROUNDS
    7 TTB
    7 FRONT SQUATS 60/40
    200 M RUN

Friday 8 November 2019 - CrossFit

  • Linda
    10-9-8-7-6-5-4-3-2-1 Reps, For Time
    Deadlift (1.5 bodyweight)
    Bench Press (bodyweight)
    Clean (3/4 bodyweight)

    Use three separate barbells.

Thursday 7 November 2019 - CrossFit

Warm up:
MUSCLE UP TECHNIQUE - PROGRESSIONS

  • MUSCLE UPS
    1 - 2 - 3 - 4 - 5 - 6 - 7.........
  • WOD: AMRAP 10 MIN
    5 RING DIPS
    10 SNATCHES 40/30
    15 CAL BIKE/ROW/SKI

Wednesday 6 November 2019 - CrossFit

  • Hang Clean
    FIND 1RM HANG SQUAT CLEAN
  • IN EQUAL TEAMS
    3000 M ROW - EMOM CINDY FOR PEOPLE NOT ROWING - ROW AS LONG AS YOU WOULD LIKE.

    SCORE = TIME AND ROUNDS OF CINDY

Tuesday 5 November 2019 - CrossFit

Warm up:
3 ROUNDS

20 HOLLOW ROCKS
10 SEC HAND STAND
10 HANDSTAND SCAP PUSH UPS

  • Handstand Hold
    2 MIN ACCUMULATE MAX FREE STAND HOLD ( WORK IN PAIRS )
  • Handstand Walk
    3 MIN MAX HAND STAND WALK DISTANCE

  • WOD: TABATA
    DOUBLE UNDERS
    1 ARM SNATCH
    AB MAT SIT UPS
    DOUBLE UNDERS

Monday 4 November 2019 - CrossFit

  • Front Squat
    3 - 3 - 3 - 3 - 3 INCREASING
  • WOD : FOR TIME
    3 ROUNDS FOR TIME

    21 - THRUSTERS 45/35
    15 - CHEST TO BAR PULL UPS
    9 - BAR OVER BURPEES

Friday 1 November 2019 - CrossFit

  • FAT AMY
    50 AIR SQUATS
    10 BURPEES
    40 SIT UPS
    10 BURPEES
    30 LUNGES
    10 BURPEES
    20 KB SWINGS 24/16
    10 BUPREES
    10 M BEAR CRAWL / HS WALK
    20 KB SWINGS
    10 BURPEES
    30 LUNGES
    10 BURPEES
    40 SIT UPS
    10 BURPEES
    50 SQUATS

Thursday 31 October 2019 - CrossFit

  • EMOM 8 MIN
    3 SNATCH 60/40
  • WOD: FOR TIME
    15 MIN AMRAP

    15 BOX JUMPS
    10 PUSH PRESS
    5 STRICT PULL UPS

Wednesday 30 October 2019 - CrossFit

  • ( IN PAIRS )
    50 RENEGADE ROWS 22.5/15
  • WOD IN = TEAMS
    ( EVERYBODY RUNS TOGETHER )

    1000M ROW
    150 WALL BALLS
    3 LAP RUN

    750 METER ROW
    100 WALL BALLS
    2 LAP RUN

    500 M RUN
    75 WALL BALLS
    1 LAP RUN
  • Snatch
    EMOM 8 MIN

    3 SNATCH 60/40
  • WOD: FOR TIME
    (15 MIN AMRAP)

    15 BOX JUMPS
    10 PUSH PRESS
    5 STRICT PULL UPS

Tuesday 29 October 2019 - CrossFit

  • 3 ROUNDS
    MAX L SIT HOLD
    30 SEC SIDE PLANK R
    30 SEC SIDE PLANK L
  • COMPLEX EMOM 10 MIN
    2 DEADLIFTS
    2 HANG POWER CLEANS
    2 PUSH JERKS 70/50 KGS
  • 3 ROUNDS
    35 DOUBLE UNDERS
    20 SUMO DEADLIFT HIGH PULL
    15 PUSH PRESS 45/35KG

Monday 28 October 2019 - CrossFit

  • Back Squat
    3 - 3 - 3 - 3 - 3 @ 80-85% ACROSS
  • WOD FOR TIME
    4 ROUNDS

    10 1 ARM DB THRUSTERS ( RIGHT ARM ) 22.5/15
    5 CHEST TO BAR PULL UPS
    10 1 ARM THRUSTERS ( LEFT ARM )
    5 CHEST TO BAR PULL UPS

Friday 25 October 2019 - CrossFit

  • 4 ROUNDS
    10 BULGARIAN SPLIT SQUATS 20/15 KG

    ALT

    10 WEIGHTED SIDE LUNGES 20/15KG
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Thursday 24 October 2019 - CrossFit

  • Press
    5 - 5 - 5 STRICT PRESS

    3 - 3 - 3 PUSH PRESS

    1 - 1 - 1 JERKS PUSH OR SPLIT INCREASING IN WEIGHT
  • IN LADDER FORMAT
    10 ROUNDS ( PERSON A STARTS, THEN B GOES THEN C....)

    12/8 CALS BIKE
    5 BUPREE BOX JUMPS
    3 DB CLUSTERS 22.5/15

Wednesday 23 October 2019 - CrossFit

Warm up:
SHOULDER MOBI

  • 4 ROUNDS
    @ 60 / 40 KG
    3 SNATCH GRIP DEADLIFTS
    4 HANG POWER SNATCH
    5 OVERHEAD SQUATS
  • WOD 7 ROUNDS FOR TIME
    7 SUMO DEADLIFT HIGH PULLS 45/30KG
    7 HSPUS
    7 BAR OVER BURPEES

Tuesday 22 October 2019 - CrossFit

  • 10 MIN AMRAP
    5 STRICT PULL UPS
    10 PUSH UPS
    15 HOLLOW ROCKS
  • TABATA

    KB SWING 24/16
    PLANK HOLD
    KB PISH PRESS 1 ARM ( ALT ARMS EACH ROUND
    PLANK HOLD

Monday 21 October 2019 - CrossFit

  • Squat Clean
    5 - 5 - 3 - 3 - 1 - 1 - 1
  • WOD: FOR TIME
    10-9-8-7-6-5-4-3-2-1

    10 BOX JUMPS
    POWER CLEANS 60/40KG


    10-9-8-7-6-5-4-3-2-1

    10 BOX JUMPS
    POWER CLEANS 60/40KG

Friday 18 October 2019 - CrossFit

  • Bear Complex
    FIND 1RM BEAR COMPLEX OF THE DAY ( 15 MIN )
  • WOD: FOR TIME
    4 ROUNDS

    21 BENCH PRESS 70 / 50
    15 PULL UPS
    1 LAP RUN
    PLANK AS LONG AS IT TOOK TO COMPLETE RUN

Thursday 17 October 2019 - CrossFit

  • Muscle Ups
    - FALSE GRIP
    - RING ROWS / FEET ON BOX
    - TRANSITION INTO BOTTOM OF DIP
    - DIP

    ADVANCED

    5 X 3 RING MUSCLE UPS ( WORK ON TECHNIQUE AND TIMING )
  • WOD: FOR TIME
    21-*18-*15-*12-*9-*6-*3
    1 ARM DB SNATCH 22.5/15

    * 10 CALS SKI/ROW/BIKE

Wednesday 16 October 2019 - CrossFit

  • IN EQUAL TEAMS MAX CALS ( 10 MIN )
    20 CAL ROW PER PERSON

    AFTER ROW AMRAP 10 SIT UPS
    10 PUSH UPS
    10 AIR SQUATS ( UNTIL ITS YOUR TURN TO ROW AGAIN )
  • WOD FOR TIME : 3 ROUNDS
    20 1 ARM DB THRUSTERS 22.5/15
    25 DOUBLE UNDERS
    20 1 ARM FRONT RACK LUNGES 22.5/15
    25 DOUBLE UNDERS

Tuesday 15 October 2019 - CrossFit

  • Handstand Push-ups
    CHOOSE 3-4 OR 5 REPS
    EVERY 30 SECONDS FOR 6 MIN
  • WOD: FOR TIME
    21 DEADLIFTS 70/50
    15 CHEST TO BAR PULL UPS
    9 POWER CLEANS

Friday 11 October 2019 - CrossFit

  • EMOM 16 MIN
    MIN1 : 30 SEC MAX WALL BALLS
    MIN2 : 30 SEC MAX SLAM BALLS
    MIN3 : 30 SEC MAX AB MATT SIT UPS
    MIN4 : MAX DISTANCE ROW
  • Power Snatch

    15 MIN ESTABLISH 1 RM SNATCH FOR THE DAY

Thursday 10 October 2019 - CrossFit

  • BIke
    7MIN MAX CALS BIKE ( IN EQUAL TEAMS OF 3/4)
  • WOD: FOR TIME
    BENCH PRESS
    15-12-9-6-3 70/50 KG

    * 1 LAP RUN
    15 BURPEES

Wednesday 9 October 2019 - CrossFit

  • 5 ROUNDS FOR TIME
    10 HSPUS
    50 DOUBLE UNDERS
  • WOD : 10 MIN AMRAP
    LADDER

    3-6-9-12.....

    TTB
    HANG SQUAT CLEANS 60/40

Tuesday 8 October 2019 - CrossFit

  • Chest-To-Bar Pull-ups
    2-4-6-8-10-8-6-4-2 CHEST TO BAR PULL UPS - AIM TO GO UNBROKEN (FOCUS ON TECHNIQUE)
    * 10 KB SWINGS AFTER EACH SET 24/16
  • WOD 15 MIN AMRAP
    5 PUSH PRESS 45/30 KGS
    10 DEADLIFTS
    15 BOX JUMPS

Monday 7 October 2019 - CrossFit

  • Back Squat
    5 X 5 @ 70 %
  • WOD : AMRAP 12 MIN
    10 ALT DB SNATCH
    10 ALT OVERHEAD LUNGES
    10 ALT DEVIL PRESS
    10 ALT OVERHEAD DB LUNGES
    10 ALT DB HANG CLEAN AND JERK 22.5/15

Friday 4 October 2019 - CrossFit

  • Open Test
    50 WALL BALLS
    50 DOUBLE UNDERS
    40 BOX JUMPS
    40 TTB
    30 CHEST TO BAR
    30 BURPEES
    20 CLEANS
    20 PUSH PRESS
    10 SNATCH
    10 MUSCLE UPS 60/40KG

Thursday 3 October 2019 - CrossFit

  • Snatch
    3 - 3 - 3
    1 - 1 - 1
  • WOD FOR TIME
    18-15-12-9-6-3

    THRUSTERS 45/30
    TTB

Wednesday 2 October 2019 - CrossFit

  • Strict Pull-up / Ring dips
    STRICT PULL UPS
    10 8 6 4 2
    ALT
    RING DIPS
    2 4 6 8 10
  • WOD: 4 ROUNDS FOR TIME
    10 BURPEE BOX JUMPS
    20 ALT 1 ARM DB SNATCH 22.5/15

Tuesday 1 October 2019 - CrossFit

  • Clean
    1 1 1 1 1 INCREASING
  • EMOM 16 MIN
    MIN1 MAX BIKE CALS
    MIN2 15 KB SWING 24/16
    MIN3 20 AIR SQUATS
    MIN4 REST

Monday 30 September 2019 - CrossFit

  • Push Press
    5RM PUSH PRESS
  • WOD : 18 MIN AMRAP
    5 CHEST TO BAR
    10 WALL BALLS
    25 DOUBLE UNDERS

Friday 27 September 2019 - CrossFit

  • SNATCH COMPLEX BUILD TO MAX
    1 X DEADLIFT
    1 X HANG SQUAT SNATCH
    1X OVERHEAD SQUAT
  • 10 MIN AMRAP
    5 BURPEE BOX JUMPS
    10 ALT DB 1 ARM SNATCH 22.5/15
    50 DOUBLE UNDERS

Thursday 26 September 2019 - CrossFit

  • Handstand Walk
    10 MIN HANDSTAND WALK PRACTICE
  • 20 MIN AMRAP
    20 ALT OVER HEAD LUNGES ( STATIC - DEPENDING ON CLASS SIZE )
    8 BAR OVER BURPEES
    20 ALT OH LUNGES
    8 CHEST TO BAR

Wednesday 25 September 2019 - CrossFit

  • Deadlift
    55 DEADLIFTS 100/70KG IN AS FEW SETS AS POSSIBLE
  • WOD: EMOM + 1 REP EACH ROUND
    MIN 1 : 11 WALL BALLS
    MIN 2 : 11 CALS ROW
    MIN 3 : 11 HANDSTAND PUSH UPS
    MIN 4 : REST

Monday 23 September 2019 - CrossFit

  • Front Squat
    3 - 3 - 3 - 3 @ 85 %
  • WOD FOR TIME ( 18 MIN CAP )
    3 - 2 - 1 COMPLEX @60/40KG
    (choose a weight that you can do the complex unbroken )

    6 DEADLIFTS
    6 HANG POWER CLEANS
    6 CLEAN AND JERK
    6 FRONT SQUATS

    1 - 2 - 3

    LAPS RUN

Friday 20 September 2019 - CrossFit

  • Snatch
    30 SNATCHES IN AS FEW SETS AS POSSIBLE 60/40KG
  • AMRAP 12 MIN
    10 CALS ( SPRINT )
    15 BOX JUMPS
    20 ALT 1 ARM DB SNATCHES 22.5/15

Thursday 19 September 2019 - CrossFit

  • Front Squat
    5 - 5 - 3 - 3 - 1 - 1 - 1 - 1
  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Wednesday 18 September 2019 - CrossFit

  • Clean and Jerk
    30 CLEAN AND JERK IN AS FEW SETS AS POSSIBLE 60/40KG
  • EMOM : 18 MIN EMOM
    MIN 1 : MAX DISTANCE ROW/BIKE ALTERNATE
    MIN 2 : 10 DB JANG CLEAN AND JERK 22.5/15 5 L+5R
    MIN3 : 10 TTB
    MIN4 : REST

Tuesday 17 September 2019 - CrossFit

  • Handstand Walk
    ACCUMULATE 30 METERS
  • For time
    50 DB BOX STEP UPS
    50 OVER HEAD DB LUNGES
    50 STRICT HAND STAND PUSH UP

Monday 16 September 2019 - CrossFit

  • Deadlift
    5-5-3-3-3-1-1-1-1
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Friday 13 September 2019 - CrossFit

  • Push Press
    5 - 5 - 5 - 5 - 5 INCREASING WEIGHT
  • 5 ROUNDS
    10 OVERHEAD SQUATS 60/40
    400 M RUN

Thursday 12 September 2019 - CrossFit

  • 21- 15- 9
    DEADLIFTS 100/80
    BOX JUMPS 30/24

Cool down:
15MIN OF STRETCHING AND ROLLING


Wednesday 11 September 2019 - CrossFit

  • Back Squat
    1 - 1 - 1 - 1 - 1
  • 21 - 15 - 9
    PULL UPS - ADVANCED STRICT
    HSPU - ADVANCED STRICT

Tuesday 10 September 2019 - CrossFit

  • Turkish Get Up
    5 X 3 L + R
  • Tabata This!
    DB HANG SQUAT CLEAN 15/10kg
    REST
    TTB
    REST
    DB HANG SQUAT CLEAN

Monday 9 September 2019 - CrossFit

  • Overhead Squat
    5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
  • 12 MIN AMRAP
    3 - 6 - 9 - 12 - 15 ........

    KB SWING
    PUSH UPS
    WALL BALLS

Friday 6 September 2019 - CrossFit

  • 3 ROUNDS
    1 MIN BURPEES
    1 MIN WALL BALLS 20/15
    1 MIN DEADLIFTS 50/30
    1 MIN MED BALL SIT UPS
    1 MIN HANG POWER CLEANS 50/30
    1 MIN REST

Thursday 5 September 2019 - CrossFit

  • 25 min Amrap
    Team WOD = 4 equal teams

    100 bench press 60/40
    100 slam balls 15/10
    100 pistols
    100 dB thrusters 20/15

Wednesday 4 September 2019 - CrossFit

  • 3 Rounds For Time
    50 AIR SQUATS
    7 MUSCLE UPS
    10 HANG POWER CLEANS 60 / 40

Tuesday 3 September 2019 - CrossFit

  • 20 MIN AMRAP
    10 DEADLIFTS 80/60
    10 HANDSTAND PUSH UPS ( ADVANCED - STRICT )

Monday 2 September 2019 - CrossFit

  • Front Squat
    5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1
  • MAX CALS ON BIKE
    IN EQUAL TEAMS MAX CALS ON BIKE 12MIN

Friday 30 August 2019 - CrossFit

  • AMRAP 18 MIN
    9 PULL UPS
    15 PUSH UPS
    21 AIR SQUATS
    27 FT HANDSTAND WALK ( 10 M )
    33 DOUBLE UNDERS

Thursday 29 August 2019 - CrossFit

  • Deadlift
    5RM
  • 5 ROUNDS
    2 LEGLESS ROPE CLIMBS
    20 ALT DB SNATCHES 22.5/15

Wednesday 28 August 2019 - CrossFit

  • Filthy Fifty
    50 BOX JUMPS
    50 JUMPING PULL UPS
    50 WALKING LUNGES
    50 KNEES TO ELBOW
    50 KB SWINGS
    50 HYPER EXTENTION/ SUPERMANS
    50 PUSH PRESS
    50 WALL BALLS
    50 BURPEES
    50 DOUBLE UNDERS

Tuesday 27 August 2019 - CrossFit

  • 5 ROUNDS FOR TIME
    400M RUN
    15 HANG CLEAN AND JERK 60/40
    9 STRICT PULL UPS

Monday 26 August 2019 - CrossFit

  • Back Squat
    5 - 5 - 3 - 3 - 1 - 1 - 1 - 1
  • MAX DISTANCE ROW
    IN EQUAL TEAMS MAX DISTANCE ROW IN 12MIN ( ROW 500 M EACH AT A TIME BEFORE SWOPPING )

Friday 23 August 2019 - CrossFit

  • EMOM 30MIN
    1 : 10 / 8 CALS ASSAULT BIKE
    2 : 5 X TOES TO BAR + 5 BURPEES
    3 : 10 ALT DB SNATCH
    4 : 5 T2B + 5 BURPEES
    5 : REST

Thursday 22 August 2019 - CrossFit

  • Power Snatch
    BUILD TO 1 RM SNATCH OF THE DAY
  • EMOM 8 MIN
    @ 70 % OF ABOVE 1RM


    1 X SNATCH DL
    1X SNATCH
    1X OVERHEAD SQUAT
  • MAX DISTANCE ROW
    IN EQUAL TEAM 10 MIN MAX DISTANCE ROW

    PERSON NOT ROWING COMPLETES AMRAP CINDY

    SCORE IS DISTANCE + ROUNDS OF CINDY IN 10 MIN

Wednesday 21 August 2019 - CrossFit

  • Shoulder Press
    1 - 1 - 1 - 1 - 1
  • WOD: 4 ROUNDS FOR TIME

    21 PUSH PRESS 45/30
    15 TTB
    90 DOUBLE UNDER

Tuesday 20 August 2019 - CrossFit

  • AMRAP 18


    400M RUN
    12 BOX JUMPS
    15 DEADLIFTS 80/60

Monday 19 August 2019 - CrossFit

  • Barbara
    5 rounds for time with 3min rest between rounds:

    20 Pull-Ups
    30 Push-Ups
    40 Sit-Ups
    50 Air Squats

Friday 16 August 2019 - CrossFit

  • Front Squat

    5 - 5 - 5 - 5 - 5

  • WOD: FOR MAX REPS

    5 ROUNDS

    BENCH PRESS BODY WEIGHT
    PULL UPS


Thursday 15 August 2019 - CrossFit

  • L-Sit

    10 MIN : PRACTICE L SITS AND HANDSTANDS
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Wednesday 14 August 2019 - CrossFit

  • WOD For time
    30 CLEAN AND JERK
    30 MUSCLE UPS
    30 SNATCHES

Tuesday 13 August 2019 - CrossFit

  • WOD: FOR TIME
    30 - 20 - 10

    CAL BIKE / ROW
    TTB

  • WOD2 : FOR TIME
    3-5 MIN REST / CHANGE OVER

    15 - 10 - 5

    BURPEE OVER BAR
    OVERHEAD SQUAT 60 / 40

Monday 12 August 2019 - CrossFit

  • 10 ROUNDS
    30 SECONDS BURPEE
    30 SECONDS DB THRUSTERS 20/15
    30 1 ARM DB SNATCH
    30 SECONDS REST
  • Slips
    Practice Slips

Thursday 8 August 2019 - CrossFit

  • EMOM 12
    MIN 1 : 200M /250M ROW
    MIN 2 : 22 KB JERKS
    MIN 3 : 10M HANDSTAND WALK
    MIN 4 : REST

Wednesday 7 August 2019 - CrossFit

  • Games 2019 WOD 1
    4 ROUNDS FOR TIME

    400 M RUN
    3 LEGLESS ROPE CLIMB OR 7 STRICT PULL UPS
    7 SQUAT SNATCH 80/60

Tuesday 6 August 2019 - CrossFit

  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Monday 5 August 2019 - CrossFit

  • Squat Clean
    SQUAT CLEAN LADDER

    3 BARS FOR THE LADIES 3 BARS FOR THE MEN

    STARTING WITH A EMPTY BAR ADD 5 KGS EACH LIFT UNTIL MAX IS REACHED.

Friday 2 August 2019 - CrossFit

  • WOD FOR TIME
    12-15-9

    DB CLEAN AND JERK 20/15KG
    PULL UPS
    AB MATT SIT UPS

Thursday 1 August 2019 - CrossFit

  • Front Squat
    5 - 5 - 3 - 3 - 1 - 1 - 1
  • EMOM 12 MIN
    1- MAX CAL ROW
    2- 9 SNATCH 45/30 KG
    3- 12 TTB
    4- 15 PUSH UPS

Wednesday 31 July 2019 - CrossFit

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)
  • PRACTICE
    LSITS
    PLANKING
    SIDE PLANKING

Tuesday 30 July 2019 - CrossFit

Warm up:
PRACTICE HANDSTANDS - HOLDS - FREE STANDS AND WALK

  • WOD : FOR TIME 4 ROUNDS
    21 - BOX JUMPS
    18 - KB SWINGS 32/24
    15 - WALL BALLS
    12 - BURPEES

Monday 29 July 2019 - CrossFit

Warm up:
NORDIC HAMSTRINGS

  • Deadlift
    5 - 5 - 3 - 3 - 1 - 1 - 1
  • EMOM
    WOD : 12 MIN EMOM

    MIN 1 - 1 PULL UPS 2 PUSH UPS 3 SQUATS
    MIN2 - 2 PULL UPS 4 PUSH UPS 6 SQUATS
    MIN3 - 3 PULL UPS 6 PUSH UPS 9 AIR SQUATS

Cool down:
STRETCH


Friday 26 July 2019 - CrossFit

  • 5 ROUNDS
    21 BACK SQUATS 60/40
    1 LEGLESS ROPE CLIMB

Thursday 25 July 2019 - CrossFit

  • Clean and Jerk
    1-1-1-1-1-1-1


  • Slips
    PRACTICE - SLIPS

Wednesday 24 July 2019 - CrossFit

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Tuesday 23 July 2019 - CrossFit

  • 25 MIN AMRAP
    200M RUN
    15 AB MAT SIT UPS
    7 DEADLIFTS 100/70KG

Monday 22 July 2019 - CrossFit

  • Scales
    PRACTICE SCALES
  • Back Squat
    1-1-1-1-1
  • WOD : IN EQUAL TEAMS 15 MIN
    MAX DISTANCE ROW
    ALT
    MAX ROUNDS OF STRICT CINDY

Friday 19 July 2019 - CrossFit

  • 3 ROUNDS FOR TIME
    400M RUN
    15 POWER CLEANS 60/40
    40 PUSH UPS

Thursday 18 July 2019 - CrossFit

  • CrossFit Total
    The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift.
    All three lifts are done while standing on the floor.

Wednesday 17 July 2019 - CrossFit

  • L-Sit Pull-ups

    5 X 3 LSIT PULL UPS STRICT

    ADVANCED - STRICT CHEST TO BAR LSIT
  • For time .
    21 BENCH PRESS
    21 CHEST TO BAR
    800M
    15 BENCH PRESS
    15 CHEST TO BAR
    800M
    9 BENCH PRESS
    9 CHEST TO BAR
    800M

Tuesday 16 July 2019 - CrossFit

  • PRACTICE -
    SCALES - LSITS - HANDSTANDS - PLANKS AND STRETCHING
  • JT
    For Time -

    21-15-9
    Handstand pushups,
    Ring dips,
    Push ups

Monday 15 July 2019 - CrossFit

  • 3 ROUNDS

    400M RUN
    15 DEADLIFTS 100/70 KG
    21 PULL UPS

Friday 12 July 2019 - CrossFit

  • 3 ROUNDS FOR TIME
    30 CAL BIKE/ROW/ ERG ALT
    50 WALL BALLS
    30 M HANDSTAND WALK
    100 DOUBLE UNDERS

Thursday 11 July 2019 - CrossFit

  • 3 ROUNDS
    21 POWER CLEANS 70/50KG
    400M RUN
    PLANK HOLD - SAME TIME AS RUN

Wednesday 10 July 2019 - CrossFit

  • Kettlebell Walk
    50M OVERHEAD KB WALK RIGHT / 50 M LEFT 24/16
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Tuesday 9 July 2019 - CrossFit

  • Nicole
    20 Minutes AMRAP
    400 Meter Run
    Max Pull-Ups

    Score is total of unbroken Pull-Ups completed in all rounds.

Monday 8 July 2019 - CrossFit

  • Back Squat
    15 -12 - 9 - 6 - 3
  • L-Sit
    3 X MAX LSITS ( HANG )

  • Plank
    3X MAX SIDE PLANK - ELBOW

Friday 5 July 2019 - CrossFit

  • 4 ROUNDS FOR TIME - ALTERNATE SIDES EACH ROUND
    10 DB SQUAT SNATCH
    8 1 ARM ROW
    6 PUSH PRESS
    4 TURKISH GET UPS

  • Bike
    IN EQUAL TEAM MAX DISTANCE BIKE 8 MIN

Thursday 4 July 2019 - CrossFit

  • Overhead Squat
    5 - 3 - 3 - 1 - 1 - 1

  • TABATA
    ROW
    PULL UPS
    PUSH UPS
    V-SITS

Wednesday 3 July 2019 - CrossFit

  • RUNNING CLOCK - 2 MIN MAX REPS OF EACH
    BURPEES
    REVERSE BURPEES
    DOUBLE UNDERS
    CAL ROW
    SQUATS
    BOX JUMPS

Tuesday 2 July 2019 - CrossFit

  • 2 ROUNDS IN AS FEW SETS AS POSSIBLE (TRY EQUAL ROUND 1)
    30 METER LUNGE KB FRONT RACK 24/16
    30 METER HANDSTAND WALK
    50 STRICT PULL UPS
    50 PUSH UPS

Monday 1 July 2019 - CrossFit

  • Planking
    ACCUMULATE 3 MIN OF PLANKING
  • 3 Rounds For Time
    2 LAP RUN
    15 CLEAN AND JERK 60/40KG

Friday 28 June 2019 - CrossFit

  • L-Sit Pull-ups
    5 x 3 Lsit pull ups

  • 5 rounds for time
    9 deadlifts 60/40
    5 squat cleans
    3 thrusters

Thursday 27 June 2019 - CrossFit

  • 3 rounds for time

    20 lunges front rack kb 24/16
    30 wall balls
    40 double unders

Wednesday 26 June 2019 - CrossFit

  • Clean and Jerk
    5 5 5 3 3 3 1 1 1


  • Rowing
    In equal teams for 10min row max distance 250m at a time.

Tuesday 25 June 2019 - CrossFit

  • For time
    15 power snatch 40/30
    15 thrusters
    15 cals bike row or erg

Monday 24 June 2019 - CrossFit

  • Deadlift
    5 - 5 - 3 - 3 - 1 - 1 - 1
  • Practice 5 min of each
    Planking
    L-sits
    Stretching
    Handstands decent

Friday 21 June 2019 - CrossFit

  • 3 rounds
    3 ROUNDS

    MAX BENCH PRESS BODY WEIGHT
    MAX PULL UPS - STRICT AS POSSIBLE

  • WOD: 9 MIN RUNNING CLOCK START ON 0 , 3 AND 6
    1 MIN OF : MAX DOUBLE UNDERS
    2 MIN OF : AB MAT SIT UPS

Thursday 20 June 2019 - CrossFit

  • L-Sit
    3 MIN L-SIT HOLD PRACTICE
  • 21 MIN EMOM
    MIN1 : MAX DISTANCE ROW
    MIN2 : MAX REPS THRUSTERS 40/30KG
    MIN3 : REST

Wednesday 19 June 2019 - CrossFit

  • For time
    1 ARM DB ROW
    21 - 15- 9
    ALT
    9 - 12 - 15
    RING DIPS
  • Power Clean

    5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

Tuesday 18 June 2019 - CrossFit

  • 5 ROUNDS


    10 M OVERHEAD 1 ARM DB LUNGE 22.5/10
    15 PULL UPS - STRICT AS POSSIBLE - KIP WHEN NEEDED
    30 PUSH UPS

Friday 14 June 2019 - CrossFit

  • CrossFit Total
    The CrossFit Total is the sum of the best of three attempts at the back squat, the press, and the deadlift.
    All three lifts are done while standing on the floor.

Thursday 13 June 2019 - CrossFit

  • 2 ROUNDS FOR TIME
    50 - BOX JUMPS
    40 - TTB
    30 - KB SWINGS 32/24
    20 - 1 ARM DB EACH ARM NOT ALTERNATING
    10 - PISTOLS EACH LEG NOT ALTERNATING

Wednesday 12 June 2019 - CrossFit

  • 12 MIN AMRAP
    1 STRICT PULL UPS 2 PUSH UPS 3 AIR SQUATS
    2 STRICT PULL UPS 4 PUSH UPS 6 AIR SQUATS
    3 STRICT PULL UPS 6 PUSH UPS 9 AIR SQUATS
  • IN EQUALS TEAMS
    MAX CALS IN 12 MIN

Tuesday 11 June 2019 - CrossFit

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)
  • Handstand Hold
    10 MIN HANDSTAND PRACTICE

Monday 10 June 2019 - CrossFit

  • 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)

Friday 7 June 2019 - CrossFit

  • L-Sit
    ACUMULATE 2MIN HANGING L-SIT
  • WOD: FOR TIME
    21-15-9

    BACK SQUATS 80/60KG

    3 - 2 - 1

    ROPE CLIMBS

Thursday 6 June 2019 - CrossFit

  • WOD 4 ROUNDS
    21 BENCH PRESS
    15 PULL UPS
    9 BURPEE BOX JUMP

Wednesday 5 June 2019 - CrossFit

  • WOD
    3 ROUNDS FOR TIME

    10 CLEAN AND JERK 60/40
    50 WALL BALLS

Tuesday 4 June 2019 - CrossFit

  • Isabel
    For Time
    30 Snatches (61/43 kg)
  • WOD 2
    IN EQUAL TEAMS - MAX DISTANCE ROW 12 MIN 250 M @ TIME

Monday 3 June 2019 - CrossFit

  • Front Squat
    FRONT SQUAT @ 75-80%

  • WOD: FOR TIME - RUNNING CLOCK COUNT YOUR OWN REST 20MIN CAP
    2 ROUNDS

    400M RUN
    15 PUSH PRESS 40/30
    12 TTB

    5MIN REST

    2 ROUNDS

    400 M RUN
    15 PUSH PRESS
    12 TTB

Friday 31 May 2019 - CrossFit

  • Gymnastics
    GYMNASTICS

    5 X 10 M LENGTHS ( FOR QUALITY NOT TIME )

    HANDSTAND WALK
    ALT
    DB OVERHEAD WALKING LUNGE ( SWOP HANDS AS NEEDED )

  • WOD: FOR TIME
    21 - *18 -*15 - *12 - *9 - *6 - *3 *
    1 ARM DB SNATCH

    * 1 ROPE CLIMB
    15 AB MAT SIT UPS
    25 DOUBLE UNDERS

Thursday 30 May 2019 - CrossFit

  • WOD IN TEAMS
    IN EQUAL TEAMS

    150 CALS ROW
    75 RENEGADE ROWS
    150 CALS BIKE
    50 DEVIL PRESS 20/15 KG

  • WOD: AMRAP 10 MIN


    5 DEADLIFTS 80/60
    10 TTB
    15 BOX JUMPS

Wednesday 29 May 2019 - CrossFit

  • Back Squat
    BACK SQUAT

    5-4-3-2-1 INCREASING

  • 10 ROUNDS FOR TIME ( 20 MIN CAP )
    WOD : FOR TIME

    3 SQUAT SNATCH @ 60/40 KG
    5 HSPU

Tuesday 28 May 2019 - CrossFit

  • GYMNASTICS - CONDITIONING


    5 ROUNDS

    10/8 CAL BIKE SPRINT
    5 STRICT PULL UP
    10 PLANK DB ROW ( 5 R 5 L )

  • WOD: EMOM 16 MIN
    WOD: EMOM 16 MIN

    MIN1: 15/12 CAL ROW
    MIN2: 12 DB PUSH PRESS 20/15
    MIN3: 9 PULL UPS
    MIN4: 6 BURPEE BOX JUMP

Monday 27 May 2019 - CrossFit

  • Clean
    CLEANS ( 3 MIN REST BETWEEN WORKING SETS )

    3 - 3 - 3
    1 - 1 - 1

  • WOD: FOR TIME ( 15 MIN CAP )
    WALL BALLS 20/14
    25 -20 - 15 -10 - 5
    5 - 10 -15- 20- 25
    KB SWINGS 24/16 RUSSIAN

Friday 24 May 2019 - CrossFit

  • Amanda
    9-7-5 Reps For Time
    Muscle-Ups
    Snatches (61 /43 kg)

Thursday 23 May 2019 - CrossFit

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups

Wednesday 22 May 2019 - CrossFit

  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Tuesday 21 May 2019 - CrossFit

  • Kelly
    5 ROUNDS FOR TIME

    400 M RUN

    30 BOX JUMPS
    30 WALL BALLS

Monday 20 May 2019 - CrossFit

  • Mary
    20 Minutes AMRAP
    5 Handstand Push-Ups
    10 Pistols (alternating legs)
    15 Pull-Ups

Friday 17 May 2019 - CrossFit

Warm up:
3 ROUNDS

BANDED

SPRINTS
ALT
BEAR CRAWLS

  • Running
    5 X 100M SPRINTS @ 80-90%
    2MIN RES
  • WOD: 3 ROUNDS FOR TIME
    1 ROPE CLIMB
    10 M HANDSTAND WALK
    15 TTB
    20 KB DEADLIFTS 2X 32/24
    40 M FARMER CARRY 2X 32/24
    50 M OVERHEAD PLATE WALKING LUNGES 20/15

Thursday 16 May 2019 - CrossFit

  • 5 ROUNDS
    10 1 ARM PLANK DB ROW 20/15
    10 1 ARM SHOULDER PRESS 15/10
    10 WEIGHTED SIT UPS
    10 BENCH PRESS 60/40
  • WOD: FOR TIME
    25 MIN CAP
    10 ROUNDS

    IN PAIRS COMPLETE

    10 ROUNDS ( PARTNER A MUST COMPLETE FULL ROUND THEN PARTNER B STARTS )

    10 X 1 ARM KETTLE BELL THRUSTERS @ 24/16
    10 X KB SUMO DEADLIFT HIGH PULLS @24/16
    10 X BURPEE BOX JUMPS
    10 X CAL BIKE

Wednesday 15 May 2019 - CrossFit

Warm up:
WARM UP - LOWER BACK / HAMSTRING

LOWER BACK ROTATION + FLEXION AND EXTENSION ( WHICHEVER YOU CHOOSE - HERE IS AN IDEA )

3 ROUNDS

20 X BANDED CAT / COW
20 X BANDED HAMSTRING LOADING - LAYING ON BACK WITH BAND AROUND FOOT
20 X LAYING ON BACK / ARMS OUT TO THE SIDE/ KNEES UP AT 90 ' ANGLE AND TAKE KNEES TO THE LEFT AS FAR AS CAN GO THEN RIGHT AS FAR AS CAN GO.

  • Deadlift
    5RM of the day
  • WOD FOR TIME
    4 ROUNDS

    10 POWER CLEANS 70/50
    10 HIGH BOX JUMPS

Tuesday 14 May 2019 - CrossFit

Warm up:
3 ROUNDS

MAX HANGING L SIT
10 HOLLOW ROCK
5 ALLIGATOR ROLL EACH WAY

  • Gymnastics
    10 ROUNDS

    1 X STRICT RING PULL UPS ( 10 SECOND NEGATIVE ) - MUST BE FALSE GRIP
    ALT
    1 X STRICT RING DIP ( 10 SECOND NEGATIVE )

    IN TO 4 MIN AMRAP

    4 RING DIPS
    4 STRICT PULL UPS / SCALED - KIP UP SLOW DOWN
    4 PUSH UPS
    ADVANCED ADD IN 2 RING MUSCLE UPS
  • WOD : EMOM 12 MIN
    MIN 1: 50 DOUBLE UNDERS
    MIN 2: MAX CAL ROW
    MIN 3: MAX CAL BIKE
    MIN 4: REST

Monday 13 May 2019 - CrossFit

Warm up:
SHOULDER WARM UP

3 ROUNDS

1 X MAX HOLD PARTNER STRETCH HANGING OFF RIG
10 X REVERSE KB PRESS
SIDE PLANK HOLD + 10 SIDE RAISES WITH FRAC PLATE L + R

  • Overhead Squat
    5 - 5 - 5
    3 - 3 - 3
    1 - 1 - 1
  • AMRAP 5 MIN
    9 FRONT SQUATS 60/40KG
    6 PUSH PRESS
    3 BAR OVER BURPEES

    2 MIN REST

  • AMRAP 5 MIN
    3 PUSH PRESS 60/40KG
    6 OVERHEAD SQUATS
    9 BAR OVER BURPEES

Friday 10 May 2019 - CrossFit

  • Back Squat
    5-5-5
    3-3-3
    1-1-1 INCREASING UNTIL MAX OF THE DAY
  • E3MOM FOR 30MIN
    12/10 CALS BIKE SPRINT ( AS FAST AS POSSIBLE)
    10 AIR SQUATS
    10 HR PUSH UPS

Thursday 9 May 2019 - CrossFit

Warm up:
CORE

3 ROUNDS

10 WEIGHTED SIT UPS
20 RUSSIAN TWISTS
30 PLANK HOLD

  • Hang Snatch
    15 MIN BUILD UP TO 1 RM HANG SNATCH
  • WOD: FOR TIME
    SNATCH

    9* - 6* - 3* - 6* - 9* @ 80 / 60 KG

    * 15 TTB
    15 BOX JUMPS
    1 LAP RUN

Tuesday 7 May 2019 - CrossFit

  • Turkish Get Up
    WOD AMRAP 16MIN -
  • AMRAP 5 A
    5 MIN AMRAP

    1 BURPEE , 1 HSPU, 2 BURPEES, 2 HSPU
    INCREASE BUT 1 REP EACH TIME
  • AMRAP 5 B
    5 MIN AMRAP

    15 HOLLOW ROCKS
    35 DOUBLE UNDERS
  • WOD FOR TIME IN 4 EQUAL TEAMS
    100 CALS BIKE
    100 SLAM BALLS 20/15
    100 CAL ROW
    100 KB SWINGS 32/24

Monday 6 May 2019 - CrossFit

  • Deadlift
    3 - 3 - 3
    1 - 1 - 1 INCREASING
  • WOD AMRAP 16MIN
    ADD 1 ROUND OF CINDY EACH ROUND

    1 ROUND OF DT

    12 DEADLIFTS
    9 HANG POWER CLEANS
    6 PUSH PRESS @60/40

    1 ROUND OF CINDY (Next round 2, then 3...)

    5 PULL UPS
    10 PUSH UPS
    15 AIR SQUATS

Friday 3 May 2019 - CrossFit

  • Snatch
    FROM:
    HIGH HANG
    KNEES
    FLOOR
  • EMOM 20 MIN ( 2 ROUNDS )
    MIN 1 - 12/10 CALS BIKE
    MIN 2 - 10 X 1 ARM DEVILS PRESS 22.5/15
    MIN 3 - 12/ 10 CALS ROW
    MIN 4 - 10 BURPEE ONTO PLATE
    MIN 5 - 10 1 ARM DB THRUSTER 22.5/15
    MIN 6 - 10 TTB
    MIN 7 - 10 HAND RELEASE PUSH UPS
    MIN 8 - 10 WALL BALLS
    MIN 9 - 12/10 CAL SKI ERG
    MIN 10 - 50 DOUBLE UNDERS

Thursday 2 May 2019 - CrossFit

Warm up:
PRACTICE ALL MOVEMENTS AND WORK UP TO WORKING WEIGHT OR PAST WORKING WEIGHT.

  • Linda
    ( IN EQUAL TEAMS OF 4 - DO NOT SHARE REPS )

    10-9-8-7-6-5-4-3-2-1

    DEADLIFTS 1.5 BODY WEIGHT
    BENCH PRESS 1.0 BODY WEIGHT
    CLEANS 0.75 BODY WEIGHT

Tuesday 30 April 2019 - CrossFit

Warm up:
3 X 10

INTERNAL + EXTERNAL ROTATION ( BANDED )

  • Weighted Pull-ups
    3 - 3 - 3 - 3 - 3 YOU CHOOSE WEIGHT
  • AMRAP - 10 MIN
    5 BURPEES
    10 PULL UPS
    15 AB MAT SIT UPS
  • Tabata This!
    WALL BALLS
    DOUBLE UNDERS
    KB SWINGS

Monday 29 April 2019 - CrossFit

Warm up:
3 Rounds

1 X MAX PLANK HOLD
20 X HOLLOW ROCK
20 X DEADBUGS

  • Deadlifts (Deficit)
    3 - 3 - 3 - 3 - 3
    1- 1 - 1 - 1 - 1 INCREASING WEIGHT
  • WOD - FOR TIME
    POWER CLEANS @ BODY WEIGHT
    2 - 4 - 6 - 8 - 10
    10 - 8 - 6 - 4 - 2
    HANDSTAND PUSH UPS - ( ADVANCED DO STRICT )

Friday 26 April 2019 - CrossFit

  • Bench Press
    1RM Bench Press
  • 20 MIN AMRAP
    IN EQUAL TEAMS OF 3 OR MORE

    MAX CALS BIKE

    PARTNER B DOES ......

    1 ROPE CLIMB
    5 DB THRUSTERS 22.5/15
    7 SLAM BALLS 20/15
    9 KB SWINGS 32KG

    PARTNER A CAN ONLY GET OFF THE BIKE WHEN PARTNER B FINISHES ( PARTNER C RESTS )

Thursday 25 April 2019 - CrossFit

Warm up:
5 DIVE BOMBER PUSH UPS
10 SIDE PLANK RAISES WITH FRAC PLATE
3 STRICT TTB

  • Snatch Balance
    WORK UP TO MAX FOR A DOUBLE - (Touch and go)
  • AMRAP 14 MIN
    7 POWER SNATCH 45/30KG
    14 TTB
    7 SUMO DEADLIFT HIGH PULL 45/30KG
    21 DOUBLE UNDERS

Wednesday 24 April 2019 - CrossFit

  • Back Squat
    12-10-8-6-4-2-1

    1 X SET MAX REPS @ 70 % OF ABOVE
  • WOD: EMOM 16
    MIN1 : 8 HSPU + 1 REP EACH ROUND
    MIN2 : ROW MAX CALS
    MIN3 : 10 BOX JUMPS + 1 REP EACH ROUND
    MIN4 : REST

Tuesday 23 April 2019 - CrossFit

Warm up:
CORE - ACCUMULATE 2 MIN OF LSIT HOLD

  • COMPLEX FOR MAX WEIGHT
    1 X DEADLIFT
    1 X HANG POWER CLEAN
    1 X CLEAN + JERK
  • WOD: FOR TIME @ BODY WEIGHT
    3 DEADLIFTS
    6 BURPEES OVER BAR
    9 PULL UPS

    3 HANG POWER CLEANS
    6 BURPEES
    9 CHEST TO BAR

    3 CLEAN AND JERK
    6 BURPEES
    9 BAR MUSCLE UPS

Thursday 18 April 2019 - CrossFit

  • Hang Power Snatch
    10 MIN TO ESTABLISH 1 RM HANG POWER SNATCH
  • Hang Power Snatch
    20 POWER SNATCH IN AS FEW SETS AS POSSIBLE @ 70 % OF ABOVE
  • WOD: 4 ROUNDS FOR TIME
    20 DEADLIFTS @ 60/40
    20 WALL BALLS 20/14

Wednesday 17 April 2019 - CrossFit

  • LOW RINGS:
    3 X

    10 X PUSH UP + KNEES TO CHEST ( FEET IN RINGS )
    10 X SUPER MAN ( HANDS IN RINGS
    3 X L SIT PULL UPS
  • STRENGTH: IN EQUAL TEAMS 2 OR 3
    60 HSPU ( ADVANCED DO STRICT )

    * 15/12 CAL ROW
  • WOD 2 : TABATA - EACH ROUND OF TABATA STARTS WITH 3 BURPEES
    KB SWINGS
    2MIN REST
    BOX JUMPS
    2MIN REST
    BALL SLAMS

Tuesday 16 April 2019 - CrossFit

  • Hang Power Clean
    10 MIN ESTABLISH 1 RM HANG POWER CLEAN
  • Barbell Cycling
    20 POWER CLEANS IN AS FEW SETS AS POSSIBLE @70% OF ABOVE
  • WOD: FOR TIME ( 20 MIN )
    10-9-8-7-6-5-4-3-2-1

    FRONT SQUATS @ 80 /60

    * 1 LAP RUN

Monday 15 April 2019 - CrossFit

Warm up:
CORE : 3 ROUNDS

SIDE PLANK + 10 SHOULDER SIDE RAISES WITH FRAC PLATE
10 PLANK PUSH UPS ( START ELBOWS ON FLOOR END ON HANDS )
10 V UPS

  • Weighted Pull-ups
    1-2-3-4-5-4-3-2-1

    PULL UPS - WEIGHTED ( YOU CHOOSE WEIGHT )

    * 50 DOUBLE UNDERS
  • WOD: EMOM 16 MIN
    MIN1 : MAX CAL BIKE / ROW
    MIN2 : 12 TTB
    MIN3 : 12 DB/KB PUSH PRESS 22.5/15
    MIN4 : REST

Friday 12 April 2019 - CrossFit

  • 1-Mile Run

    1.6 KM RUN FOR TIME
  • WOD: FOR TIME
    10 - 8 - 6 - 4 - 2 - 1 FRONT SQUATS @ 60/40
    1 - 2 - 4 - 6 - 8 - 10 TTB
    10 - 8 - 6 - 4 - 2 - 1 DEVIL PRESS 20 /10 KG ( 1 ARM )

Thursday 11 April 2019 - CrossFit

Warm up:
WARM UP - 5 X 5 NORDIC HAMSTRING CURLS

ALT

10 HOLLOW ROCK + 10 SUPERMAN

  • Deadlift
    10 REP MAX
  • WOD: FOR TIME IN TEAMS OF 2 OR 3
    200 BENCH PRESS @ 60/40 KGS

    * EVERY TIME YOU BREAK 10 CALS ON BIKE

Wednesday 10 April 2019 - CrossFit

  • Muscle-ups
    RING MUSCLE UP PROGRESSIONS
    5 X 5 RING ROWS ON BOX
    5 X 5 RING ROWS WITH HIP POP
    5 X 5 JUMP TO SUPPORT
    5 X 5 RING DIPS ( COACH KIPPING RING DIPS )

    5 X 5 KIPPING ON RINGS

    5 X 3 RING PULL UPS

    JUMP INTO RING MUSCLE UP
  • WOD: FOR TIME
    10 GROUND TO OVERHEAD @50/35
    10 RING DIPS

    * ADVANCED = BUY IN WITH 10 MUSCLE UPS - BUY OUT WITH 10 MUSCLE UPS

Tuesday 9 April 2019 - CrossFit

Warm up:
BANDED GLUTE ACTIVATION

  • BACK SQUATS
    3 - 3 - 3 - 3 - 3
    1 - 1 - 1 - 1 - 1 INCREASING IN WEIGHT
  • EMOM CAP 21 MIN
    MIN1 : 10/8 CALS BIKE /ROW/ ERG ALT
    MIN2 : 6 RENEGADE ROWS 22.5/15
    MIN3 : 1 X OVERHEAD SQUATS + 1 X BAR OVER BURPEE ( EACH ROUND ADD 1 REP ) 60/40

    GO UNTIL 21 MIN OR CANNOT COMPLETE SQUATS AND BURPEES

Monday 8 April 2019 - CrossFit

Warm up:
5 X 5 STRICT L SIT PULL UPS

  • WOD: FOR TIME
    5 STRICT PULL UPS
    * BARBELL MOVEMENT
    15 BUTTERFLY SIT UPS

    1 - 10 PUSH PRESS
    2 - 10 CLEANS
    3 - 10 FRONT SQUATS
    4 - 10 ALT FRONT RACK LUNGES
    5 - 10 PUSH JERK
    6 - 10 SNATCH
    7 - 10 DEADLIFTS
    8 - 10 BENT OVER ROWS
    9 - 10 SPLIT JERK
    10 -10 THRUSTERS

    @ 60 / 40 KG

Friday 5 April 2019 - CrossFit

  • WOD IN EQUAL TEAMS
    ( SCORE = TIME + ROUNDS OF CINDY / IDEALLY 4 PER TEAM, NO LESS THAN 3, NO MORE THAN 5 )

    3000 M ROW FOR TIME

    AND AMRAP OF CINDY 2.0
    (5 PUSH - UPS , 10 SIT UPS, 15 AIR SQUATS)

    1 PERSON ROWS MINIMUM- 250M /MAX- 500M
    1 PERSON CINDYS
    OTHERS REST
  • WOD: FOR TIME
    21-15-9

    DEADLIFTS 80/60KG
    BOX JUMPS

Thursday 4 April 2019 - CrossFit

  • Back Squat
    INCREASING

    12-10-8-6-4-2-1
  • WOD: AMRAP 20 MIN
    1 X ROPE CLIMB
    3 X STRICT PULL UPS
    5 X THRUSTERS 60/40
    7 X BALL SLAMS 20/15
    9 X KB SWING 32/24

Wednesday 3 April 2019 - CrossFit

Warm up:
CORE

WHEEL BARROWS - 3 X LENGTHS EACH

  • Snatch
    3 - 3 - 3 - 3
    1 - 1 - 1 - 1
  • WOD: 8 ROUNDS
    7: HIGH BOX JUMPS
    6: HSPU
    5: HANG POWER SNATCH 50/35

Tuesday 2 April 2019 - CrossFit

Warm up:
PULL UPS ( 10 -15 MIN

  • AMRAP
    PULL UPS
    3-6-9-12 ....
    * 5 BURPEES BETWEEN EACH SET

    3 MIN REST

    3MIN AMRAP

    PUSH UPS
    3-6-9-12....
    * 5 BURPEES "
  • WOD: EMOM 15 MIN
    MIN1 : 50 DOUBLE UNDERS
    MIN2 : 10 SUMO DEADLIFT HIGH PULLS 40/25 ADD 1 REP EACH ROUND
    MIN3 : 10 PUSH PRESS 40/25 ADD 1 REP EACH ROUND

Monday 1 April 2019 - CrossFit

  • Broad Jump
    10 X MAX DISTANCE BROAD JUMPS
  • Squat Clean
    15 MIN EST 1 RM SQUAT CLEAN
  • EMOM 8 MIN
    2 X TNG SQUAT CLEANS @ 70 % OF 1RM ABOVE
  • WOD : Death By ( 15 MIN )
    GROUND TO OVERHEAD
    BAR OVER BURPEES

    * ONCE GTOH AND BURPEES CANNOT BE COMPLETE IN THE MINUTE.
    CONTINUE WITH BURPEES ONLY FROM THE NUMBER OF REPS THAT COULDN'T BE COMPLETED.

Friday 29 March 2019 - CrossFit

  • Front Squat
    5 - 5 - 5 - 5 - 5 INCREASING WEIGHT
  • WOD: FOR TIME
    21 SNATCH 60/40
    15 HSPU
    9 DEVIL PRESS 22.5/15

    5 LAPS RUN

    9 DEVIL PRESS
    15 HSPU
    21 SNATCH

Thursday 28 March 2019 - CrossFit

Warm up:
COACHING - PULL UPS

  • WOD 1
    EQUAL TEAMS FOR TIME

    50-40-30-20-10
    PULL UPS
    PUSH UPS

    1 PERSON WORKS AT A TIME ALL THE REPS ARE SHARED
    REPS NEED TO BE UNBROKEN
    TO BUY BACK IN EACH PERSON MUST COMPLETE 10/8 CALS ON BIKE

    EG: PERSON A DOES 10 PULL UPS AND GETS OFF, PERSON B THEN STARTS PULL UPS WHILE PERSON B COMPLETES CALS ON THE BIKE AND THEN GETS BACK IN LINE.
  • 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 27 March 2019 - CrossFit

Warm up:
3 ROUNDS

5 SKIN THE CAT
5 ICE CREAM MAKERS

4 ROUNDS

10 BULGARIAN SPLIT SQUATS 20/15 KG DB - RINGS OR BENCH
ALT
10 SINGLE LEG DEADLIFT 20/15 KG

  • 3 ROUNDS FOR TIME
    10 DEADLIFTS @ 80/60
    20 ALT PISTOLS
    10 RING DIPS

Tuesday 26 March 2019 - CrossFit

Warm up:
SHOULDER MOBI

3 ROUNDS ( BANDED )

12 INTERNAL ROTATION
12 EXTERNAL ROTATION
12 BANDED PRESS - SLOW CONTROLLED REPS

  • Shoulder Press
    3 - 3 - 3 - 3 - 3 INCREASING WEIGHT
    INTO 1 X MAX SET PUSH PRESS AT FINISHING WEIGHT
  • WOD: EMOM 16MIN
    MIN1 : MAX DISTANCE ROW
    MIN2 : 12 TTB
    MIN3 : 14 1 ARM DB SNATCH 22.5/15
    MIN4 : REST

Monday 25 March 2019 - CrossFit

Warm up:
3 ROUNDS

20 HOLLOW ROCKS
INTO
MAX PLANK HOLD

  • Back Squat
    SQUATS @ 70 %

    5 - 5 - 5 - 5 - 5
  • WOD : 7 MIN AMRAP
    CLUSTERS ( SQUAT CLEAN THRUSTERS )
    @ 80/50KG

Friday 22 March 2019 - CrossFit

  • Sprinting
    10 x 100m sprints

    3x 70% 3x80% 3x90% 1x 100%
  • WOD: For Time
    21-15-9

    Front squats 60/40
    Box jumps


Wednesday 20 March 2019 - CrossFit

  • Gymnastics
    1-2-3-4-5-6-7-8-9-10
    *30 double unders between each set
    Strict pull ups
    Alt
    Strict HSPU
  • AMRAP 12

    12. DB thrusters
    9. Pull ups
    6. Snatches 50/35
    3. HSPU

Tuesday 19 March 2019 - CrossFit

Warm up:
5 minutes of L-sit practice

  • E3MOM - 21min
    12/10 cal bike sprint
    1x dB cluster @22.5/15
    Add - 1 Cluster each round
  • Clean
    15min to establish 1 RM clean

Monday 18 March 2019 - CrossFit

Warm up:
Mobilty /stability - shoulders

3 rounds
20 pvc pass throughs
10 reverse kb press L + R

  • Overhead Squat
    30 x overhead squats @60/40
    In as few sets as possible
  • WOD FOR TIME
    25 deadlifts @80/60kg
    50 chest to bar pull ups
    25 deadlifts

Friday 15 March 2019 - CrossFit

Warm up:
WARM UP ANKLES, HAMMIES, GLUTES

  • Running
    5 X 200 M RUN @ 90 %
  • IN TEAMS OF 2
    50 GROUND TO OVER HEAD 60/40
    50 BOX JUMP OVERS
    50 SUMO DEADLIFT HIGH PULL 60/40
    50 TTB
    50M HANDSTAND WALK

Thursday 14 March 2019 - CrossFit

  • Bench Press
    10-9-8-7-6-5-4-3-2-1 @ 70/50 KG
    *** 3 RENEGADE ROWS
  • WOD FOR TIME
    4 ROUNDS

    18 KB SWINGS
    15 BALL SLAMS
    12 CAL BIKE/ERG/ROW
    9 1 X DB DEVIL PRESS ALT HANDS EACH ROUND

Wednesday 13 March 2019 - CrossFit

Warm up:
SNATCH BALANCE

3 X 3 LAST REP 10 SEC PAUSE AT BOTTOM ( LIGHT WEIGHT )

  • Snatch Balance
    15 MIN EST 1 RM OF THE DAY
  • EMOM 10
    EMOM 10 MIN @ 70 % OF ABOVE WEIGHT

    1 X SNATCH
    2 X OVERHEAD SQUAT
  • WOD - 10 ROUNDS FOR TIME
    3 PUSH PRESS 60/40
    5 FRONT SQUATS 60/40
    7 BURPEE OVER BAR

Tuesday 12 March 2019 - CrossFit

  • Rowing
    IN EQUAL TEAMS - MAX DISTANCE ROW IN 20 MIN

    250-300M PER PERSON AT A TIME
  • WOD: AMRAP 15 MIN
    10 THRUSTERS 45/35
    10 RING DIPS
    10 WALL BALLS

Monday 11 March 2019 - CrossFit

Warm up:
MAX HANGING LSIT HOLD
MAX HANGING L RAISES
MAX LSIT PULL UPS

  • Deadlift
    3 - 3 - 3 - 3 - 3 INCREASING WEIGHT
  • WOD - FOR TIME
    21- 15 - 9

    CHEST TO BAR PULL UPS
    ALT 1 ARM DB SNATCH 22.5/15KG

Friday 8 March 2019 - CrossFit

Warm up:
3 ROUNDS

15 HYPER EXTENTION
15M WHEEL BARROW (PARTNERS )
15 SEC L SIT HOLD

  • Running
    2 ROUNDS

    100M
    200M
    300M
  • WOD: FOR TIME
    4 ROUNDS

    20 PUSH PRESS 40/30KG
    20 BOX JUMPS

Thursday 7 March 2019 - CrossFit

  • Handstand Walk
    Technique
  • WOD 1
    4 ROUNDS

    20 M FARMER CARRY 2X 32/24 KG KB
    10 M HANDSTAND WALK
  • WOD 2
    ROUNDS IN PAIRS

    30SEC ON MAX WORK
    30SEC REST - CHANGE OVER

    1- SKI ERG CALS
    2- BOX JUMPS
    3- POWER SNATCH 50/35
    4- ROW CALS
    5- KB SUMO DL HP 32/24
    6- CLEAN AND JERK 50/35
    7- BIKE CALS
    8- WALL BALLS
    9- OVERHEAD SQUATS 50/35
    10- AIR SQUATS

Wednesday 6 March 2019 - CrossFit

  • STRENGTH
    4 Rounds
    12 DB CHEST PRESS 22.5/15
    9 WEIGHTED SIT UPS
    6 DEADLIFTS 100/70
    3 STRICT PULL UPS
  • WOD: FOR TIME

    10-9-8-7-6-5-4-3-2-1

    1 ARM DB THRUSTERS 22.5/15
    OVERHEAD LUNGES ALT
    BURPEE OVER DB

Tuesday 5 March 2019 - CrossFit

  • Hang Snatch
    Est 1RM for the day
  • Tabata
    1 ARM DB SNATCH 22.5/15
    BALL SLAMS 15/10
    V- UPS
    KB SWINGS 24/16

Monday 4 March 2019 - CrossFit

Warm up:
3 ROUNDS

10 PLATE WEIGHTED PUSH UPS
MAX PLANK ( PLATE ON LOWER BACK )
20 HOLLOW ROCKS

  • Chest-To-Bar Pull-ups
    EVERY 30 SECONDS FOR 6 MIN

    3-5-7 CHEST TO BAR PULL UPS ( CHOOSE DEPENDING ON LEVEL OF ATHLETE )
  • WOD: 15 MIN EMOM

    MIN1 : MAX DEVIL PRESS 20/15
    MIN2 : MAX CAL BIKE
    MIN3 : MAX HSPU
    MIN4 : MAX BURPEES
    MIN5 : REST

Friday 1 March 2019 - CrossFit

Warm up:
ANKLES
CALVES
HAMMIES

  • Running
    5 X 20 M BANDED SPRINTS
    5 X 100M SPRINTS MAX EFFORT
  • WOD RUNNING CLOCK ( 18 MIN CAP )
    21-15-9

    DB THRUSTERS 22.5/15
    RING DIPS

    2 MIN REST

    15-*9-*6*

    DEVIL PRESS 22.5/15
    * 100 - 75 - 50 DOUBLE UNDERS

Thursday 28 February 2019 - CrossFit

  • Bench Press
    14-12-10-8-6-4-2

    BENCH PRESS @ 70/50KG

    * 10 WEIGHTED SIT UPS 24/16KB
    * 10 KB SWINGS 24/16

  • WOD FOR TIME

    3 HSPU
    6 HANG POWER SNATCH
    9 WALL BALLS
    12 ALT FRONT LUNGES
    15 CAL ROW

Wednesday 27 February 2019 - CrossFit

  • Deadlift
    5 - 5 - 5 - 5 - 5 INCREASING IN WEIGHT
  • IN EQUAL TEAMS
    DIVIDE INTO EQUAL TEAMS 14MIN AMRAP EACH PERSON MUST COMPLETE

    10/7 CAL BIKE
    7 TTB
    7 GROUND TO OVERHEAD 45/30KG

Tuesday 26 February 2019 - CrossFit

Warm up:
3 ROUNDS
1 WALL WALK
1 TURN TO THE LEFT 1 TURN TO THE RIGHT 180 DEGREES
1 WALL WALK DOWN

  • Handstand Walk
    Practice
  • WOD 1 : FOR TIME
    5 ROUNDS FOR TIME

    50 DOUBLE UNDER
    1 X LENGTH HANDSTAND WALK
  • WOD 2 - 6 ROUNDS FOR TIME
    6 ROUNDS FOR TIME

    6 SQUAT SNATCH 60/40
    6 BURPEE BOX JUMP

Monday 25 February 2019 - CrossFit

  • Pull-ups
    Coaching and practice
  • 10 Rounds for time
    7 PULL UPS
    8 1 ARM DB SNATCH ALT 22.5/15
    9 PUSH UPS
    1 LAP RUN

Friday 22 February 2019 - CrossFit

  • Deadlift
    3 - 3 - 3 - 3 - 3 @ 80 %
  • WOD FOR TIME
    21-15-9

    DB BURPEE OVER THE BOX STEP OVERS
    DB HANG SQUAT CLEANS

Thursday 21 February 2019 - CrossFit

  • Rope Climb
    PRACTICE ROPE CLIMBS
  • Handstand Push-ups
    PRACTICE HSPU
  • 25 MIN AMRAP IN EQUAL TEAMS
    100 CAL ERG
    80 BENCH PRESS 60/40
    60 TTB
    40 HSPU
    20 ROPE CLIMBS

Wednesday 20 February 2019 - CrossFit

  • Back Squat

    5 - 5 - 5 - 5 - 5 @ 70 %
  • AMRAP 15 MIN
    3,6,9,12......

    BOX JUMPS
    SNATCHES 60/40
    WALL BALLS

Tuesday 19 February 2019 - CrossFit

  • Pull-ups
    5 - 6 - 7 - 8 - 9 - 10 PULL UPS
    10 - 9 - 8 - 7 - 6 - 5 PUSH UPS

    * 10 KB SWINGS BETWEEN SETS
  • WOD : MAX CALORIES
    2 ROUNDS

    1 MIN MAX CAL BIKE
    2-3 MIN REST
    1 MIN MAX CAL ROW
    2-3 MIN REST

Monday 18 February 2019 - CrossFit

  • WOD 1 : 1MIN MAX EFFORT - 2MIN REST
    1 MIN - DEADLIFTS (60/40)
    2MIN REST
    1 MIN - HANG POWER CLEANS
    2MIN REST
    1 MIN - FRONT SQUATS
    2MIN REST
    1 MIN - PUSH PRESS
    2 MIN REST
    1 MIN - CLEAN AND JERK
  • WOD 2 : EMOM 10 ( MAX BURPEES )
    10 DB SNATCHES
    MAX BURPEES

Friday 15 February 2019 - CrossFit

  • Tabata This!
    AIR SQUATS
    KB SWING
    PUSH UPS
    SLAM BALLS
  • AMRAP 17 MIN
    21 DOUBLE UNDERS
    18 OVERHEAD LUNGES 50/30
    15 BAR OVER BURPEES
    12 CHEST TO BAR PULL UPS

Thursday 14 February 2019 - CrossFit

  • EMOM 10 MIN
    CLEAN COMPLEX

    2 X CLEAN + 1 JERK @ 60-65%
  • 8 ROUNDS FOR TIME
    3 HANG SQUAT CLEANS 70/50
    5 HSPU
    7 TTB

Wednesday 13 February 2019 - CrossFit

Warm up:
CORE

3 X 20 HOLLOW ROCKS
ALT
3 X 10 V - UPS

  • 4 ROUNDS ( FEET IN RINGS )
    20 PIKES
    20 SIDE 2 SIDE
  • FOR TIME
    MAX PLANK HOLD -- ON ELBOWS
  • Randy
    75 SNATCHES @ 35/25KG

Tuesday 12 February 2019 - CrossFit

  • Bar Muscle-ups
    BAR MUSCLE UP PROGRESSIONS

    INTO MUSCLE UPS

    1,2,3,4,5,6,7.......UNTIL FAILURE
  • WOD 1 : 3 ROUNDS 5 MIN
    12/10 CAL BIKE
    10 PUSH PRESS 40/30KG
  • WOD 2 : 3 ROUNDS 5 MIN
    15 / 13 CAL ROW
    10 DEVIL PRESS 22.5/15KG
  • WOD 3 : 3 ROUNDS 5 MIN
    50 DOUBLE UNDERS
    2 X CINDY

Monday 11 February 2019 - CrossFit

  • EMOM 10 MIN
    SNATCH COMPLEX @ 60/40KG

    3 X SNATCH DEADLIFT
    2 X SNATCH HIGH PULL / FROM KNEES
    1 X SQUAT SNATCH
  • WOD: FOR TIME
    15 BURPEE BOX JUMPS
    10 1 ARM DB SNATCH
    15 BURPEE BOX JUMPS
    20 1 ARM DB SNATCH
    15 BBJ
    30 1 ARM DB SNATCH
    15 BBJ
    40 DB SNATCH
    15 BBJ
    50 DB SNATCH

Friday 8 February 2019 - CrossFit

  • Front Squat

    3 - 3 - 3 - 3 - 3 @ 75 % OF MAX
  • WOD: FOR TIME
    21 * 18 * 15 * 12 * 9 * 6 * 3

    WALL BALLS

    * 7 POWER SNATCH
    7 OVERHEAD SQUATS
    7 BAR OVER BURPEES @ 40 / 30 KG

Thursday 7 February 2019 - CrossFit

  • L-Sit
    3 MIN ACCUMULATE MAX
  • Handstand Hold
    3 MIN ACCUMULATE MAX
  • Handstand Walk
    3 MIN ACCUMULATE MAX
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Wednesday 6 February 2019 - CrossFit

  • Back Squat
    10-8-6-4-2-1 INCREASING
  • AMRAP 20
    250 M ROW
    50 DOUBLE UNDERS
    1 LAP RUN

Tuesday 5 February 2019 - CrossFit

  • Push Press
    1 Rep Max
  • Push Press
    3 - 3 - 3 - 3 - 3 @ 75% OF ABOVE
  • 3 ROUNDS FOR TIME
    21 PULL UPS
    15 PISTOLS ( IN TOTAL )
    9 SNATCHES 60/40KG

Monday 4 February 2019 - CrossFit

  • Complex - Find Max
    1 DEADLIFT
    1 HANG CLEAN
    1 FRONT SQUAT
    1 SPLIT JERK
  • IN EQUAL TEAMS
    ( IN ORDER DO 20 OR 15 CALS THEN CHANGE - GO WHEN ITS YOUR TURN )

    AMRAP 10 MIN BIKE

    20/15 CALS

    2 MIN CHANGE OVER

    AMRAP 10 MIN ROW

    20/15 CALS

Friday 1 February 2019 - CrossFit

  • Running
    1 X 50 M
    1 X 100 M
    1 X 200 M
    1 X 400 M
  • WOD IN PAIRS FOR TIME
    30 CLEAN AND JERK 70/50
    30 RING MUSCLE UPS
    30 HSPU
    30 MAN MAKERS 22.5/15

Thursday 31 January 2019 - CrossFit

  • WOD 1
    3 ROUNDS

    50 DOUBLE UNDERS
    25 KB SWINGS 24/16
    15 PULL UPS
  • WOD 2
    FOR TIME

    BACK SQUATS ( OFF A RACK ) @ BODY WEIGHT
    10-9-8-7-6-5-4-3-2-1

    2 X LAP RUN BETWEEN EACH SET
    (FINISH WITH A RUN)

Wednesday 30 January 2019 - CrossFit

Warm up:
Deadlift

  • Bar Muscle-ups
    COACHING - KIP / TENSION / HIPS TO THE BAR / ELBOWS HIGH AND AROUND
  • 2 ROUNDS FOR TIME
    10 BAR MUSCLE UPS
    20 BAR OVER BURPEES
    30 DEADLIFTS 80/60 KGS
    40 WALL BALLS

Tuesday 29 January 2019 - CrossFit

  • WOD 1
    DEATH RACE
    5 rounds
    15/10 CALS BIKE
    10 BURPEES
  • WOD 2
    STRENGTH

    30 SQUAT CLEANS FOR TIME @ BODY WEIGHT

Monday 28 January 2019 - CrossFit

  • WOD 1
    70 BAR - OVER - BURPEES
  • WOD 2
    7MIN EMOM

    5-7 X SNATCH @60/40 KGS
  • WOD 3
    7 MIN AMRAP

    7 TTB
    7 BOX JUMPS
    7 PUSH UPS (HR)

Friday 25 January 2019 - CrossFit

  • Power Snatch
    15 MIN TO ESTABLISH 1 RM SNATCH
  • Muscle-ups
    5- 10- MIN BAR MUSCLE UP INSTRUCTION

    - FRONT LEVER
    - ELBOWS UP
    - CHEST OVER AND AROUND BAR
  • WOD
    10 MIN AMRAP

    3 BAR MUSCLE UPS
    10 SNATCH 35/25 KG

Thursday 24 January 2019 - CrossFit

Warm up:
SHOULDER WARM UP

3 ROUNDS

20 INTERNAL ROT
20 EXTERNAL ROT
10 REVERSE KB PRESS
1 X OVER HEAD KB WALK 10 M L 10 M R

5 - 10 MIN HANDSTAND WALK PRACTICE - PVC PIPE ASSISTED

  • WOD 1 Handstand Walk
    MAX DISTANCE IN 3 ATTEMPTS HANDSTAND WALK
  • WOD 2 The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Wednesday 23 January 2019 - CrossFit

  • Clean and Jerk
    15 MIN TO ESTABLISH 1 RM CLEAN AND JERK
  • EMOM 18 MIN
    MIN1 : 14 CAL ROW OR ERG
    MIN2 : 10 1 ARM HANG CLEAN + JERK 22.5/15 5 L + 5 R
    MIN3 : 8 TTB

Tuesday 22 January 2019 - CrossFit

Warm up:
3 ROUNDS

20 HOLLOW ROCKS
20 SCAP PULL UPS

5 MIN - KIP - HOLLOW ROCK / SUPERMAN / LENGTHENED TENSIONED BODY / ENGAGED SCAP / GRIP

5 MIN - PUSH AWAY AT THE TOP OF PULL UPS INTO SUPERMAN + RESET THE HOLLOW ROCK
AT THE MAX HIGHT OF BACK SWING THRUST HIPS + PULL TOWARDS BAR - BACK INTO PUSH AWAY

  • Pull-ups
    **ADVANCED CHEST TO BAR**

    2-5 REPS ( CHOOSE REPS SCHEME BASED ON ABILITY - MAIN FOCUS IS QUALITY OVER QUANTITY )
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Monday 21 January 2019 - CrossFit

  • Front Squat
    5 - 5 - 5 INCREASING

    3 - 3 - 3

    1 - 1 - 1
  • 8 ROUNDS FOR TIME
    8 ALT 1 ARM SNATCH 22.5/15 24/16KB
    8 ALT OVERHEAD 1 ARM DB LUNGES ( 4 PER SIDE - HOLD DB/KB WITH ANY ARM ) 22.5 / 15 24/16KB
    8 TTB

Friday 18 January 2019 - CrossFit

  • WOD 1 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    15/12 CAL ROW
    MAX WALL BALLS IN REMAINDER OF TIME
    1.30 SEC REST
  • WOD 2 -6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    BIKE 15/12 CALS
    MAX TTB
    1.30 SEC REST
  • WOD 3 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    12/10 CALS SKI ERG
    MAX 1 ARM DB SNATCH ALT 22.5 /15
    1.30 SEC REST
  • WOD 4 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    12 BURPEES
    MAX KB SWING 24/16
    1.30 SEC REST

Friday 18 January 2019 - CrossFit

  • WOD 1 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    15/12 CAL ROW
    MAX WALL BALLS IN REMAINDER OF TIME
    1.30 SEC REST
  • WOD 2 -6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    BIKE 15/12 CALS
    MAX TTB
    1.30 SEC REST
  • WOD 3 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    12/10 CALS SKI ERG
    MAX 1 ARM DB SNATCH ALT 22.5 /15
    1.30 SEC REST
  • WOD 4 - 6 MIN
    2 ROUNDS OF

    IN 1.30 SEC COMPLETE
    12 BURPEES
    MAX KB SWING 24/16
    1.30 SEC REST

Thursday 17 January 2019 - CrossFit

  • Hang Power Snatch
    STRENGTH - SNATCH COMPLEX

    5 ROUNDS

    2 X HANG SNATCH + 1 OVER HEAD SQUAT
  • WOD: FOR TIME
    10 THRUSTERS
    10 SUMO DEADLIFT HIGH PULL
    10 PUSH JERK
    10 OVER HEAD SQUAT
    10 FRONT SQUAT 45/35KG
    10 OVERHEAD SQUATS
    10 PUSH JERK
    10 SUMO DL HIGH PULL
    10 THRUSTERS

    * EVERY MINUTE ON THE MINUTE 4 BURPEES

Wednesday 16 January 2019 - CrossFit

Warm up:
TECHNIQUE - FOCUS ON ALL LIFTS BUILDING UPTO WORKING WEIGHT OR + 10 KGS OF WORKING WEIGHT THEN DELOADING FOR THE WOD.

- POWER CLEANS
- POWER SNATCH
- JERKS

  • AMRAP 25 MIN
    25 WALL BALLS 20/14
    25 DOUBLE UNDERS
    20 BOX JUMPS
    20 TTB
    15 CHEST TO BAR
    15 BURPEES
    10 POWER CLEANS
    10 JERKS
    5 SNATCHES
    5 MUSCLE UPS 60/40K

Tuesday 15 January 2019 - CrossFit

Warm up:
3 ROUNDS

5 NORDIC HAMSTRINGS
10 PIKE ROLLS ( HAMSTRINGS )

  • Deadlift
    12-10-8-6-4-2-1 INCREASING WEIGHT
  • WOD: AMRAP 12 MIN
    2-4-6-8-10-12......

    DB FRONT RACK LUNGES 22.5/15 OR KBS
    HSPU
    DB POWER CLEANS 22.5 /15 OR KBS

Monday 14 January 2019 - CrossFit

Warm up:
- SHOULDERS + ACTIVATE
- ROTATORS
- ANKLES
- ACTIVATE CORE

  • Overhead Squat
    3 Rep Max
  • WOD FOR TIME
    3 ROUNDS

    10 CHEST TO BAR PULL UPS
    10 FRONT SQUATS 80/60
    10 BAR OVER BURPEES

Friday 11 January 2019 - CrossFit

  • Bench Press
    5 X 8 INCREASING IN WEIGHT

    BENCH PRESS
    ALT
    BENT OVER ROWS
  • WOD: IN EQUAL TEAMS
    2000 M ROW
    20 ROUNDS OF CINDY

    1500M ROW
    15 ROUNDS OF CINDY

    1000M ROW
    10 ROUNDS OF CINDY

Thursday 10 January 2019 - CrossFit

  • 4 ROUNDS ( ALL SNATCH GRIP )
    3 BTN PUSH PRESS (LIGHT / EVEN EMPTY BAR)
    3 OVER HEAD SQUAT
    3 SNATCH BALANCE
  • 4 ROUNDS - INCREASING
    3 HANG HIGH PULL - POCKETS
    3 HIGH PULL FROM GROUND
    3 POWER SNATCH
  • 4 ROUNDS - INCREASING
    1 HANG SNATCH - POCKETS
    1 HANG SNATCH - KNEES
    1 FULL SQUAT SNATCH
  • WOD FOR TIME
    18-12-6

    RENEGADE ROWS 22.5/ 15

    * 9 POWER SNATCH 40/30 KGS

Wednesday 9 January 2019 - CrossFit

Warm up:
3 ROUNDS

PVC PASS THRU
10 REVERSE KB PRESS
20 SCAP PUSH UPS

  • 4 ROUNDS
    1-2-3-4

    PUSH PRESS 60/40kg

    * 6 OVER HEAD ALT LUNGES ( 1 PUSH PRESS INTO 6 LUNGES - 2 INTO 6 LUNGES - 3 INTO 6 LUNGES 4 PP / 6 LUNGES AND REPEAT 4 X )

    IF YOU DROP BAR 10 BURPEE BUY IN TO FINISH SET
  • 8 ROUNDS
    8 1 ARM DB CLEAN AND JERK 22.5/15KG L+R
    30 DOUBLE UNDERS

Tuesday 8 January 2019 - CrossFit

  • Gymnastics
    1-2-3-4-5 ( STARTING AT 1 REP FINISH AT 5 ) ( EG: 1 PULL UP - 2 SECOND PAUSE AT THE TOP, 2 PULL UPS - 2 SEC PAUSE, 3 PULL UPS - 2 SECONDS )

    ALT - ALL AS STRICT AS POSSIBLE

    PULL UPS
    HSPU
    TTB ( L RAISES )
    RING DIPS
  • WOD1: EMOM 10 MIN
    MIN1: 10 DEADLIFTS @ BODY WEIGHT
    MIN2: 10 HSPUS
  • WOD2: 3 ROUNDS FOR TIME
    20 PULL UPS
    20 KB SWINGS 24/16
    20 SLAM BALLS 15/10

Sunday 6 January 2019 - CrossFit

  • TODAY'S HOLIDAY WOD
    5 rounds

    200m sprint
    50 airsquats

Friday 4 January 2019 - CrossFit

  • TODAY'S HOLIDAY WOD
    5 rounds

    50 double unders
    25 sit ups
  • Squat Clean
    1RM for the day
  • EMOM 10 MIN
    2 X TOUCH N GO CLEANS @ 70 % OF ABOVE
  • FOR TIME 20MIN CAP
    21-15 - 9

    PULL UPS
    GROUND TO OVERHEAD @40/30KG

    21-15 - 9

    HR PUSH UPS
    SUMO DEADLIFT HIGH PULL @40/30KG

Thursday 3 January 2019 - CrossFit

CrossFit Class Workout

  • Strict Press
    5 X 10 @ 40/30KG
    ALT
    5 X 10 1 ARM ROW 22.5/15KG DBS
  • WOD: FOR TIME
    50 CAL BIKE
    150 DOUBLE UNDERS
    50 CAL ROW
    100 DOUBLE UNDERS
    50 TTB
    50 DOUBLE UNDERS
    50 HSPUS

Wednesday 2 January 2019 - CrossFit

  • TODAY'S HOLIDAY WOD
    50 - 40 - 30 - 20 - 10

    air squats
    push ups
    sit ups

Tuesday 1 January 2019 - CrossFit

  • TODAY'S HOLIDAY WOD
    5 rounds for time

    15 burpees
    30 sit ups
    60 double unders

Monday 31 December 2018 - CrossFit

  • TODAY'S HOLIDAY WOD
    as many rounds as possible in 20 min

    5 push ups
    10 sit ups
    15 air squats
    20 alt lunges

Friday 28 December 2018 - CrossFit

  • TODAY'S HOLIDAY WOD
    4 rounds

    20 mountain climbers
    20 jumping jacks
    20 jumping air squats
    20 push ups
    20 double unders

Thursday 27 December 2018 - CrossFit

  • TODAY'S HOLIDAY WORKOUT
    50m length each

    duck walk
    frog hops
    broad jumps
    hand stand walk - if possible or wheel barrow with a partner

Wednesday 26 December 2018 - CrossFit

  • TODAY'S HOLIDAY WOD
    10 x 100 m sprints
    ( up a hill if possible )

    as little rest as possible

Tuesday 25 December 2018 - CrossFit

  • TODAY'S HOLIDAY WOD - MERRY CHRISTMAS
    5 rounds

    50 m walking lunges
    400 m run

Monday 24 December 2018 - CrossFit

Warm up:
TURKISH GET UPS INCREASING AS HEAVY AS POSSIBLE L + R

  • 1RM Cluster
    1RM Cluster
  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • TODAY'S HOLIDAY WOD
    50 - 40 - 30 - 20 - 10

    air squats
    push ups
    sit ups

Friday 21 December 2018 - CrossFit

Warm up:
3 ROUNDS

10 SIDE LUNGES
10 PIKE ROLLS ( HAMMY STRETCH )
20 SEC GOBLET SQUATS HOLD @ 90 DEGREE

  • Pistols
    5 X 5 PISTOLS @ 24/16
  • AMRAP 16 MIN
    50 WALL BALLS
    40 KB SUMO DL HIGH PULL 24/16
    30 TTB
    20 BURPEES
  • TODAY'S HOLIDAY WOD
    EMOM 10

    10 sit ups
    10 push ups
    10 air squats

    EMOM 10
    8 burpees

Thursday 20 December 2018 - CrossFit

Warm up:
3 ROUNDS

20 X INTERNAL ROTATIONS
EXTERNAL ROTATIONS
10M WALK HEAVY KB OVERHEAD L+ R

  • 3RM Push Jerk
    Max load for 3 reps
  • 4 ROUNDS FOR TIME
    20 BOX JUMPS
    20 SHOULDER TO OVER HEAD 40/30 KGS
    1 LAP RUN
  • TODAY'S HOLIDAY WOD
    5 rounds

    50 double unders
    25 sit ups

Wednesday 19 December 2018 - CrossFit

  • Running
    10 X 100 M SPRINTS

    START AT 70 % BUILD UP TO 100 % EFFORT
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • TODAY'S HOLIDAY WOD
    5 rounds
    200m sprint
    50 airsquats

Tuesday 18 December 2018 - CrossFit

Warm up:
3 ROUNDS

20 PVC PIPE PASS THROUGHS
5 REVERSE KB PRESS L+ R

3 ROUNDS

20 SCAP PULL UPS
15 TIGHT KIPS
10 SEC CHIN HOLD ABOVE BAR ( HOLLOW ROCK BODY POSITION )

  • 1RM Overhead Squat
    For Weight
  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats
  • TODAY'S HOLIDAY WOD
    50 - 40 - 30 - 20 - 10

    air squats
    push ups
    sit ups

Monday 17 December 2018 - CrossFit

  • TODAY'S HOLIDAY WOD
    5 rounds for time

    15 burpees
    30 sit ups
    60 double unders

Friday 14 December 2018 - CrossFit

  • Kelly
    5 ROUNDS FOR TIME

    400 M RUN

    30 BOX JUMPS
    30 WALL BALLS

Thursday 13 December 2018 - CrossFit

  • 1RM Snatch
    For Weight
  • Amanda
    9-7-5 Reps For Time
    Muscle-Ups
    Snatches (61 /43 kg)

Wednesday 12 December 2018 - CrossFit

  • 1RM Deadlift
    For Weight
  • Diane
    21-15-9 Reps For Time
    Deadlift (102/70 kg)
    Handstand Push-Ups

Tuesday 11 December 2018 - CrossFit

  • Front Squat
    1 Rep Max
  • Angie
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats

Monday 10 December 2018 - CrossFit

  • Clean and Jerk
    1 rep max
  • Grace
    30 Clean and Jerk

Friday 7 December 2018 - CrossFit

Warm up:
RING MUSCLE UPS
HAMMIES AND LOWER BACK THOROUGHLY FOR
DEADLIFTS

  • Deadlift
    3 REP MAX
  • 5 ROUND FOR TIME
    1 LAP RUN
    3 RING MUSCLE UPS
    5 BENCH PRESS 80/50 KGS
    7 DEADLIFTS 100/70 KGS

Cool down:
STRETCHING


Thursday 6 December 2018 - CrossFit

  • 4 ROUNDS
    8 DB CHEST PRESS 22.5/15
    8 STRICT PULL UPS
    8 RING DIPS
    8 1 ARM DB ROWS 22.5 /15

  • 18MIN AMRAP
    IN EQUALS TEAMS
    SHARE ALL REPS AS NEEDED

    100 CAL BIKE
    90 1 ARM DB SNATCH 22.5/15
    80 CAL ROW
    70 TTB
    60 BURPEE OVER BAR
    50 THURSTERS 40/30

Wednesday 5 December 2018 - CrossFit

  • Snatch Ladder
    (20 MIN)
    E 2 MOM 1 X SNATCH
    * 30 DOUBLE UNDERS BEFORE EACH LIFT
  • WOD: 4 ROUNDS FOR TIME
    21 SLAM BALLS 15/10
    18 WALL BALLS
    15 KB SWINGS 32/24
    12 BOX JUMPS

Tuesday 4 December 2018 - CrossFit

Warm up:
Pull up and cleans coaching and technique

  • Power Clean
    ( TOUCH AND GO )

    5 - 5 - 5
    3 - 3 - 3
    1 -1 - 1 INCREASING IN WEIGHT - KEEP GOING UP IN WEIGH WITH SINGLES UNTIL MAXED OUT

  • WOD For Time
    POWER CLEANS 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 @ 60 /40
    PULL UPS 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10

Monday 3 December 2018 - CrossFit

Warm up:
40 BANDED SIDE 2 SIDE
30 SEC GOBLET SQUAT HOLD
20 SEC HOLD AT 90 DEGREES
10 SIDE LUNGES

  • Bulgarian Split Squat
    8 X BULGARIAN SPLIT SQUATS L+R ( RINGS , BENCH OR BOX )
  • Nordic Hamstrings
    8 X NORDIC HAMSTRINGS ( WORK IN PAIRS FOR THIS )
  • WOD FOR TIME : RUNNING CLOCK ( 20 MIN ) COUNT YOUR OWN REST
    30 FRONT SQUATS 60/40
    30 BAR FACING BURPEES

    2 MIN REST

    20 PUSH PRESS 60/40
    20 TTB

    2 MIN REST

    10 OVERHEAD SQUATS 60/40
    10 HSPU

Friday 30 November 2018 - CrossFit

  • Handstand Hold
    5 MIN PRACTICE HANDSTAND - FREE STAND
  • L-Sit
    5 X MAX HANGING L- SIT ON RIG
  • 32MIN EMOM 4 ROUNDS
    MIN 1 : 12/10 CAL SKI ERG
    MIN 2 : 12 /10 ROWER
    MIN 3 : 12 TTB
    MIN 4 : 6 MED BALL CLEANS 50/30 SCALED 25/20 BUT DOUBLE THE REPS
    MIN 5 : 2 X ROPE CLIMBS LEGLESS OR NORMAL
    MIN 6 : 6 BAR MUSCLE UPS
    MIN 7 : 6 X DOUBLE KB FRONT SQUATS 32/20KG
    MIN8 : REST

Thursday 29 November 2018 - CrossFit

  • Snatch
    SNATCH GRIP DEADLIFT - @ 100% OF MAX + 10 KGS
    5 X 3
    SNATCH GRIP HIGH PULL @ 75% OF 1 RM
    5 X 3
    SNATCH FROM HANG INTO FULL SQUAT + 1 OVERHEAD SQUAT @ 50 % OF 1RM
    3 X 3
    FULL SNATCH - INCREASING TILL MAXED OUT
    5 X 1
  • FOR TIME ( SPRINT )
    50 KB SWINGS
    50 WALL BALLS
    50 BOX JUMPS

Wednesday 28 November 2018 - CrossFit

  • Back Squat
    INCREASING

    5 - 5 - 5

    3 - 3 - 3

    1 - 1 - 1
  • 15 MIN AMRAP
    5 MAN MAKERS
    10 ALT LUNGES
    15 DB/KB THRUSTERS
    35 DOUBLE UNDERS
    @22.5/15 - OR KB 24/16

Tuesday 27 November 2018 - CrossFit

Warm up:
3 X 10

BANDED INTERNAL ROTATION
EXTERNAL ROTATION
REVERSE KB PRESS
1 ARM UPRIGHT ROW

  • 5 ROUNDS
    MAX BENCH PRESS @ BODY WEIGHT
    MAX PULL UPS
    REST +- 2 MIN BETWEEN ROUNDS
  • Calories on the bike
    AS MANY CALS ON BIKE AS POSSIBLE

Monday 26 November 2018 - CrossFit

Warm up:
3 X 20 PIKE ROLLS
20 BANDED CAT COW
20 BANDED GOOD MORNINGS

  • Deadlift
    15 MIN TO ESTABLISH 1 RM DEADLIFT
    10 - 8 - 6 - 4 - 2 - 1 INCREASE IN SINGLE UNTIL 1RM ACHIEVED
  • EMOM 18 MIN
    MIN1 : 6 CLEANS @ 70 /50
    MIN2 : 8 PUSH PRESS
    MIN3 : 10 BURPEES OVER BAR

Friday 23 November 2018 - CrossFit

  • Complex
    BUILD UP TO 1 RM COMPLEX OF

    1 X DEADLIFT
    1X HANG CLEAN
    1X CLEAN AND JERK
  • 10 ROUNDS FOR TIME
    5 CLEANS @ 80/60
    5 HSPU

Thursday 22 November 2018 - CrossFit

  • Power Snatch
    15 MIN TO ESTABLISH 1 RM SNATCH
  • Pull-ups
    PULL-UP TECHNIQUE ( BUTTERFLY )
  • DEATH BY
    SNATCH @ 45/35
    PULL UPS

Wednesday 21 November 2018 - CrossFit

Warm up:
BANDED WARM UP

3 X 10

INTERNAL ROTATION
EXTERNAL ROTATION

  • STRICT PRESS
    10 - 8 -6 - 4 - 2 - 1
  • FOR TIME
    21-18-15-12-9-6-3

    THRUSTERS @ 45/35KG

    * 10 SUMO DEADLIFT HIGH PULL
    10 SLAM BALLS @20/15 KG

Tuesday 20 November 2018 - CrossFit

  • Bench Press
    5 X 5 AS HEAVY AS POSSIBLE
  • Bent Over Row
    5 X 5 AS HEAVY AS POSSIBLE
  • EMOM 6 MIN
    MIN1: 12 /10 CAL SKI ERG
    MIN2: 12 1 ARM DB SNATCH 22.5/15

    2 MIN CHANGE OVER
  • EMOM 6 MIN
    MIN1: 12/10 CAL BIKE
    MIN2: 12 TTB

    2 MIN CHANGE OVER
  • EMOM 6 MIN
    MIN1: 12 / 10 CAL ROW
    MIN2: 10 BUPREES

Monday 19 November 2018 - CrossFit

Warm up:
3 ROUNDS

20 SIDE 2 SIDE BANDED GLUTE ACTIVATION
10 GOBLET SQUATS
10 GOBLET SIDE LUNGES

  • Back Squat
    10 - 8 - 6 - 4 - 2 - 1 INCREASING TO FIND 1 RM
  • AMRAP 14 MIN
    14 1 ARM CLEAN AND JERK 7 L +7 R 22.5/15
    14 BOX JUMPS
    14 WALL BALLS

Friday 16 November 2018 - CrossFit

  • TABATA X 2 ROUNDS
    ALT BANDED SPRINTS ( ON THE SPOT )

    THEN

    MAX DISTANCE BROAD JUMPS IN 20 JUMPS - COUNT SQUARES

    15 MIN - HANDSTAND WALK PRACTICE
  • HANDSTAND WALK PRACTICE
    FREE STAND / BALANCE
    SIDEWAYS WALK ON WALL
    PVC PIPE ASSISTED WALK
  • IN PAIRS RUNNING CLOCK ( SHARE WORK AS NEEDED 1 WORKS AT A TIME )
    5 MIN MAX DISTANCE HS WALK
    4 MIN MAX DOUBLE UNDERS
    3 MIN MAX DB THRUSTERS 22.5 / 15KG
    2 MIN MAX BURPEES
    1 MIN MAX PULL UPS

Thursday 15 November 2018 - CrossFit

Warm up:
MIN RING MUSCLE UP COACHING

  • 30 Muscle-Ups
    30 RING MUSCLE UPS (For time and in as few sets as possible)
  • IN EQUAL TEAMS
    100 BENCH PRESS 60/40KG
    100 SKI ERG CALS
    100 ALT DB SQUAT SNTACH 22.5/15
    100 CAL ROW

Wednesday 14 November 2018 - CrossFit

  • Power Snatch
    ESTABLISH 1 RM POWER SNATCH
  • Power Snatch
    5 X 6 SNATCH @ 70 % OF ABOVE **Touch and go**
  • 15 MIN AMRAP
    15 BOX JUMPS
    10 PUSH PRESS 50/35
    5 TTB
    15 BOX JUMPS
    10 OVERHEAD LUNGES ALT 50/35
    5 TTB

Tuesday 13 November 2018 - CrossFit

  • CORE WORK
    4 ROUNDS (15 MIN )

    10 X KNEES TO CHEST
    10 X KNEES SIDE 2 SIDE
    10 X HOLLOW ROCKS
    10 X ALIGATOR ROLLS
  • WOD: EMOM 24 MIN
    MIN 1: 2X BIKE 2X ROWER 2X SKI ERG MAX CAL = 6 PEOPLE
    MIN 2: REST = 6 PEOPLE
    MIN 3: 10 SLAM BALLS + 5 BURPEES OVER BALL = 6 PEOPLE
    MIN 4: REST

Monday 12 November 2018 - CrossFit

  • Squat Clean
    30 X SQUAT CLEANS @ BODY WEIGHT

    * EMOM 10 AIR SQUATS
  • WOD: FOR TIME
    5*4*3*2*1*

    FRONT SQUATS @ BODY WEIGHT

    * 10 PULL UPS (CHEST TO BAR FOR ADVANCED)
    10 RING DIPS
    1 X LAP RUN

Friday 9 November 2018 - CrossFit

  • Deadlift
    5X5 @ 80%
  • 16 MIN AMRAP
    1 DEADLIFT @100/70KG
    2 WALL BALLS
    2 DEADLIFTS
    4 WALL BALLS
    3 DEADLIFTS
    6 WALL BALLS
    4 DEADLIFTS
    8 WALL BALLS.................................

Thursday 8 November 2018 - CrossFit

  • 10 ROUNDS
    MIN1 : MAX CAL BIKE
    MIN2 : MAX CAL ROW
    MIN3 : MAX KB SWINGS 24/16
    MIN4 : REST

Wednesday 7 November 2018 - CrossFit

  • 5 X 5


    WEIGHTED PULL UPS
    ALT
    WEIGHTED PUSH UPS / PLATES/BANDED OR DEFICIT WEIGHTED FOR ADVANCED
  • Clean and Jerk
    ESTABLISH 1 RM CLEAN AND JERK FOR THE DAY
  • For Time (15MIN Cap)
    21-15-9

    CLEAN AND JERK 60/40KG
    PULL UPS

Tuesday 6 November 2018 - CrossFit

  • BACK SQUATS
    12-10-8-6-4-2-1 INCREASING TO 1RM
  • WOD FOR TIME 25 MIN CAP
    * 100 DOUBLE UNDERS

    21 HSPU
    5 LAP RUN
    15 HSPU
    3 LAP RUN
    9 HSPU
    1 LAP RUN

    * 100 DOUBLE UNDERS

Monday 5 November 2018 - CrossFit

  • Hang Snatch
    15 MIN ESTABLISH A 1RM HANG SQUAT SNATCH
  • For Time

    30 BAR OVER BURPEES
    20 SNATCH 70/50KG
    10 BAR/RING MUSCLE UPS

Friday 2 November 2018 - CrossFit

  • E3MOM FOR 30 MIN = 10 ROUNDS
    15/12 CAL BIKE
    15 TTB
    5 RENEGADE ROWS 20/15KG

    5 MIN REST
  • IN EQUAL TEAMS
    7MIN MAX DISTANCE BIKE - SHARE AS NEEDED

Thursday 1 November 2018 - CrossFit

  • 15 MIN STRENGTH
    ESTABLISH 1 RM DEADLIFT FOR THE DAY
  • WOD1 5 ROUNDS FOR TIME
    10 DEADLIFTS @100/70KGS
    20 1 ARM DB PUSH PRESS ( SPLIT 10 RIGHT 10 LEFT ) @ 22.5 /15 KG
  • WOD 2
    3 LENGTHS HANDSTAND WALK FOR TIME

Wednesday 31 October 2018 - CrossFit

Warm up:
WARM UP SNATCH

  • COMPLEX 10MIN EMOM
    1 SNATCH DEADLIFT
    1 POWER SNATCH
    1 OVERHEAD SQUAT
    1 FULL SNATCH @60/40KG
  • WOD FOR TIME 10 ROUNDS
    10 ALT 1 ARM SNATCH 22.5/15
    10 BOX JUMPS

Tuesday 30 October 2018 - CrossFit

Warm up:
3 ROUNDS

20 SCAP PULL UPS
20 TIGHT KIPS
10 SEC CHIN ABOVE BAR HOLD
10 HOLLOW ROCKS

  • 10 ROUNDS
    3 PULL UPS
    2 CHEST TO BAR
    1 BAR MUSCLE UP
  • TABATA
    AIR SQUATS
    HR PUSH UPS
    V-UPS
    ALT LUNGES

Cool down:
3 MIN FOAM ROLLING ITBS


Monday 29 October 2018 - CrossFit

  • CLEAN LADDER
    12 ( 40/15 KG )
    10 ( 50/20 KG )
    8 ( 60/30 KG )
    6 ( 70/40 KG )
    4 (80/45KG )
    2 ( 90/50KG ) 1 ( 100/55+ KG ) KEEP INCREASING WEIGHT IN SINGLES UNTIL MAXED OUT

    * 50 DOUBLE UNDERS BEFORE EACH ROUND OF LIFTING
  • WOD 1 ( 5MIN )
    50 GTOH 40/30 KG
  • W0D 2 ( 4 MIN )
    50 BAR OVER BURPEES
  • WOD 3 ( 3 MIN )
    50 WALL BALLS

Friday 26 October 2018 - CrossFit

  • Lynne
    5 Rounds for Max Reps
    Bench Press (bodyweight)
    Pull-Ups

    SCORE = TOTAL REPS
  • FOR TIME IN EQUAL TEAMS
    100 SLAM BALLS
    1000M ROW
    75 SLAM BALLS
    750 M ROW
    50 SLAM
    500M ROW
    25 SLAMS
    250M ROW

Thursday 25 October 2018 - CrossFit

  • SNATCH
    5 X HANG HIGH PULL + 1 SNATCH

    SNATCH BALANCE - 5X3
  • 2RM SNATCH
    2 RM TOUCH AND GO SNATCH OF THE DAY
  • AMRAP 15 MIN
    5 SNATCH 60/40KG
    7 HSPU
    9 BOX JUMPS
    11 WALL BALLS

Wednesday 24 October 2018 - CrossFit

  • EMOM 20 MIN
    MIN1 : 12 TTB
    MIN2 : 12 DB PUSH PRESS
    MIN3 : 12 CAL BIKE
    MIN4 : 12 ALT KB ( GOBLET ) LUNGES
  • Power Clean
    10 MIN ESTABLISH 1 RM HANG POWER CLEAN

Tuesday 23 October 2018 - CrossFit

  • Tabata
    HOLLOW ROCK
    V-UPS
    HANGING ON RIG
  • WOD: FOR TIME
    5*4*3*2*1

    ROUNDS OF CINDY

    * 50 DOUBLE UNDERS
    12 ALT 1 ARM DB SQUAT SNATCH 22.5/15KG

Monday 22 October 2018 - CrossFit

Warm up:
NORDIC HAMSTRINGS
5 X 5

  • Deadlift
    ESTABLISH 5 RM DEADLIFT
  • 4 ROUNDS FOR TIME
    5 DEADLIFTS
    5 POWER CLEANS
    5 PUSH PRESS/JERK
    5 FRONT SQUATS @60/40KGS

    * EMOM 3 BURPEES

Friday 19 October 2018 - CrossFit

  • Clean and Jerk
    BUILD UPTO A 1RM
  • EMOM 10
    1 X CLEAN AND JERK @80% OF ABOVE WEIGHT
  • WOD: FOR TIME
    30-20-10

    TTB
    OVERHEAD SQUATS 40/30KGS

Thursday 18 October 2018 - CrossFit

  • Turkish Get Up
    5 sets of 3 (left and right)
    Increasing weight
  • WOD 1 IN EQUAL TEAMS
    21-18-15-12-9-6-3

    BENCH PRESS @80/60KG

    * 20 RENEGADE ROW BETWEEN EACH SET @20/15
  • WOD 2 (SAME TEAMS)
    MAX DISTANCE ROW IN 10MIN

    250M PER PERSON

Wednesday 17 October 2018 - CrossFit

WOD 17 October 2018

  • Deadlift
    DEADLIFTS

    3 3 3 3 3 - INCREASING

    DEFICIT DEADLIFTS

    2 2 2 2 2 - INCREASING

    5MIN - MOBILITY AND PISTOL PROGRESSIONS
  • WOD AMRAP 15MIN
    15 BOX JUMPS
    12 PISTOLS ALT
    9 HAND RELEASE PUSH UPS
    6 BURPEES
    30 DOUBLE UNDERS

Tuesday 16 October 2018 - CrossFit

WOD 16 October 2018

  • Snatch Complex
    1X DEADLIFT SNATCH GRIP
    1X HIGH PULL
    1X POWER SNATCH
    1X FULL SNATCH
  • 5 ROUNDS FOR TIME 12MIN CAP
    10 PULL UPS
    10 PUSH PRESS 60/40KG

    2MIN REST

  • SNATCH
    3 MIN MAX SNATCH 60/40KG

Monday 15 October 2018 - CrossFit

Warm up:
3 X 30 SEC HANDSTAND HOLD
3X 10 SHOULDER TOUCH
3X 5 STRICT HSPU/SCALED WALL WALKS

  • Handstand Push-ups
    technique and progressions
  • Back Squat
    3 3 3 @ 80%
    1 1 1 @ 90%
  • FOR TIME
    21-15-9

    CLEANS @60/40
    HSPU

Friday 12 October 2018 - CrossFit

Warm up:
10-15 WARM UP + MOBILITY

  • 4 Rounds
    MIN 1: MAX CAL ERG
    MIN 2: 15 AB MAT SIT UPS
    MIN 3: 10 PULL UPS
    MIN 4: MAX CAL ROW
    MIN 5: 15 HR PUSH UPS
    MIN 6: 10 TTB
    MIN 7: MAX CAL BIKE
    MIN 8: 10 ALT PISTOLS
    MIN 9: REST

Thursday 11 October 2018 - CrossFit

  • Bench Press
    FIND 1 RM BENCH PRESS
  • WOD 1
    1000 M ROW
  • WOD 2
    21-15-9

    SUMO DEADLIFT HIGH PULL 45/30
    WALL BALLS 20/14

Wednesday 10 October 2018 - CrossFit

WOD 10 Oct 2018

  • Strength
    5 RM STRICT PRESS
    INTO
    3 RM PUSH PRESS
    INTO 1 RM
    SPLIT JERK
  • AMRAP 15 MIN
    10 OVERHEAD ALT LUNGES 50/30KG
    5 RENEGADE ROWS 20/15
    10 OVERHEAD SQUATS 50/30
    50 DOUBLE UNDERS

Tuesday 9 October 2018 - CrossFit

WOD 09 October 2018

Warm up:
CORE

  • Gymnastics
    3 ROUNDS

    1 X MAX L SIT HOLD ( HANGING )
    10 ALIGATOR ROLLS
    20 SEC WALL FACING HANDSTAND HOLD ( ONLY TOES TOUCHING WALL )

    12-10-8-6-4-2 ( AS STRICT AS POSSIBLE )

    PULL UPS
    RING DIPS
    HSPU
  • Tabata This!
    WOD:

    BIKE CALS
    1 ARMS SNATCH 20/15
    ROW CALS
    KB SWINGS 24/16

Monday 8 October 2018 - CrossFit

WOD 08 October 2018

  • Back Squat
    3 - 3 - 3 - 3 - 3 @ 80 % OF MAX ACROSS
  • For Time
    9 CLEANS 100/70 KG
    21 BOX JUMPS

    6 CLEANS
    15 BOX JUMPS

    3 CLEANS
    9 BOX JUMPS

Friday 5 October 2018 - CrossFit

  • WOD 05 October 2018
    1MILE RUN (CIRCLE AND BACK)
    50 BURPEE BOX JUMP OVERS
    40 DEADLIFTS @BODY WEIGHT
    30 CHEST 2 BAR PULL UPS
    20 HSPU
    10 RENEGADE ROWS 22.5/15

Thursday 4 October 2018 - CrossFit

  • WOD 04 October 2018
    5 ROUNDS

    5 RING PUSH UPS
    15 HOLLOW ROCKS

    4 ROUNDS
    10 PIKES FEET IN RINGS
    15 SUPERMAN

    3 ROUNDS
    5 SKIN THE CAT
    10 VUPS

    5 MIN AMRAP

    5 RING DIPS
    5 HR PUSH UPS
    5 REVERSE GRIP PULL UPS
  • 15MIN IN EQUAL TEAMS

    MAX DISTANCE ROW

    250-500M AT A TIME

    **BEFORE YOU CAN ROW AGAIN**

    10 BENCH PRESS 60/40
    20 CAL BIKE


Wednesday 3 October 2018 - CrossFit

Warm up:
SNATCH TECHNIQUE

SNATCH DEADLIFT
5X3 INCREASING

SNATCH FIRST PULL (STO ABOVE KNEE)
[email protected]% OF ABOVE

SNATCH FRIST PULL + 2ND PULL (THRUST HIPS / SHRUGG / HIGH ELBOWS)
5X3 @ 80% OF ABOVE

HIGH HANG POWER SNATCH +OVERHEAD SQUAT
(DO NOT DIP PAST MID THIGH)
MAKE CONTACT!!!
5X2 +1 INCREASING

  • EMOM 10
    MIN1 : 5 SNATCH @60/40
    MIN2 : 10 BOX JUMPS
  • EMOM 8
    MIN 1: 5 OVERHEAD SQUATS
    MIN 2: 12 WALL BALLS

Tuesday 2 October 2018 - CrossFit

Warm up:
5-10MIN COACHING PULL UP AND OR HSPU TECHNIQUE

  • Pull-ups and Handstand Push Ups
    5X5 (STRICT FIRST THEN INTO KIPPING ONCE FAILURE IS REACHED)

    WEIGHTED PULL UPS
    ALT
    DEFICIT HSPU
    (ACROSS)
  • AMRAP 16
    6 HSPU
    9 PULL UPS
    12 DB ONE ARM SNATCH 22.5/15KG
    24 DOUBLE UNDERS

Monday 1 October 2018 - CrossFit

  • Back Squat
    1-2-3-4-5-4-3-2-1 (TEMPO 2,2,1)
    INCREASING EACH SET
  • WOD 01 October 2018
    30 BAR OVER BURPEES

    21-15-9

    CLEANS @60/40
    PUSH JERK @60/40

    20 BAR OVER BURPEES

    12-9-6

    THRUSTERS
    TTB

    10 BAR OVER BURPEES

Friday 28 September 2018 - CrossFit

CrossFit WOD 28 September 2018

  • Snatch
    1RM
  • EMOM 6 MIN
    1 X SNATCH + 5 OVER HEAD SQUATS @ 60 % OF ABOVE
  • 10 ROUNDS FOR TIME
    3 HSPU
    5 DB HANG CLEAN AND JERK 22.5/15 X 2 DBS

Thursday 27 September 2018 - CrossFit

CrossFit WOD 27 September 2018

  • Clean and Jerk
    1RM
  • EMOM 10 MIN
    3 X CLEAN AND JERK @ 75-80% OF 1RM above

  • WOD
    100 TTB

    * EMOM 3 BURPEES

Wednesday 26 September 2018 - CrossFit

Crossfit WOD 26 September

  • Gymnastics
    3 ROUNDS

    30 SEC HOLLOW ROCKS ON GROUND
    30 SEC HOLLOW ROCK HOLD ON WALL ( FACING WALL-WALL WALK TO GET UP)

    3 ROUNDS

    10 SHOULDER ROLLS ( UP- FORWARD - DOWN- BACK ) OR ( ENGAGE - SUPERMAN - DISENGAGE - HOLLOW ROCK ) ON RIG
    10 SHOULDER ROLL + FOCUS FASTER SWOOP OF FEET - MAIN FOCUS IS RESET THE HOLLOW ROCK

    5 MIN OF BUTTERFLY PULL UP PRACTICE...

    5 ROUNDS

    10 REPS ( START WITH THE KIPS AS ABOVE, START PULLIG TO THE BAR AND THRU THE BAR. START SMALL AND ONLY INCREASE IF YOU CAN KEEP TIME AND FLUIDITY )
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Tuesday 25 September 2018 - CrossFit

CrossFit WOD 25 September 2018

  • Back Squat
    10 - 8 - 6 - 4 - 2 - 1
  • 15 MIN AMRAP LADDER
    3 DB SNATCH (22.5/15)
    3 BURPEES -O- DUMBELL

    6...
    6...

    9...
    9.....ETC

Friday 21 September 2018 - CrossFit

CrossFit Workout of the Day | 21 September 2018

Warm up:
WARM UP EACH MOVEMENT

  • Filthy Fifty
    50 BOX JUMPS
    50 JUMPING PULL UPS
    50 WALKING LUNGES
    50 KNEES TO ELBOW
    50 KB SWINGS
    50 HYPER EXTENTION/ SUPERMANS
    50 PUSH PRESS
    50 WALL BALLS
    50 BURPEES
    50 DOUBLE UNDERS

Thursday 20 September 2018 - CrossFit

CrossFit Workout of the Day | 20 September 2018

CrossFit Workout of the Day | 20 September 2018

Warm up:
ANKLES / HAMMIES / CALVES

  • Conditioning
    5 X 200M SPRINTS ( 1 X LAP )
  • AMRAP 20 MIN ( IN EQUAL TEAMS )

    50 BENCH PRESS 60/40KG
    50 PULL UPS
    50 BURPEES

Sunday 16 September 2018 - CrossFit

  • Back Squat
    5-5-5-5
  • Back Squat
    5-5-5-5

Saturday 15 September 2018 - CrossFit

Warm up:
5 rounds of fun

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • Back Squat
    5-5-5-5

Monday 1 October 2018 - CrossFit

  • Gymnastics - 04 October 2018
    5 ROUNDS

    5 RING PUSH UPS
    15 HOLLOW ROCKS

    4 ROUNDS
    10 PIKES FEET IN RINGS
    15 SUPERMAN

    3 ROUNDS
    5 SKIN THE CAT
    10 VUPS

    5 MIN AMRAP

    5 RING DIPS
    5 HR PUSH UPS
    5 REVERSE GRIP PULL UPS
  • 15MIN IN EQUAL TEAMS
    MAX DISTANCE ROW

    (250-500M AT A TIME)

    **BEFORE YOU CAN ROW AGAIN**

    10 BENCH PRESS 60/40
    20 CAL BIKE