Thursday 18 April 2019 - CrossFit

  • Strength
    5 x 5 Barbel bent over row
  • Workout
    15 Min amrap
    10 T2B
    20 KB Swing 24/16
    50 DU

Wednesday 17 April 2019 - CrossFit

  • Workout (Nice and Fun)
    Every 3 Min for 2 Rounds
    10 Hang Power Snatch 40/20
    10 Front Squat 40/20
    10 Push Press 40/20
    Every 3min for 2 Rounds
    7 Hang power Snatch 50/30
    7 Front Squats 50/30
    7 Push press 50/30
    Every 3min for 2 Rounds
    5 Hang Power Snatch 60/40
    5 Front Squats 60/40
    5 Push Press 60/40
    Every 3min for 2 Rounds
    3 Hang Power Snatch 70/50
    3 Front Squat 70/50
    3 Push Press 70/50

Tuesday 16 April 2019 - CrossFit

  • 15min HS Walk Play
    15min HS Walk Play
  • Workout
    12 MIn Amrap
    12 Alternating Pistols
    10 C2B
    8 Burpee

Monday 15 April 2019 - CrossFit

  • Stregnth
    5 x 3 Front Squat (Go Heavy)
  • EMOM 15 Alternating min
    EMOM 15 Alternating Min for 5 Rounds
    Recommened weight 70/50 but there is an opportunity to go heavier.
    1min 12 Dead Lifts
    2min 9 Hang Power Cleans
    3min 6 Push Jerk

Sunday 14 April 2019 - CrossFit

  • Workout
    5 Hill Sprints
    Rest walk down then straight into the next hill sprint
    After your 5th Hill Sprint go straight in and Complete the following in teams or 2
    50 Power Cleans 60/40
    50 Burpee over bar
    50 One arm Devil Press 50/15kg

Saturday 13 April 2019 - CrossFit

  • Workout
    For time
    5 Rounds
    10 Strict Pull ups
    20 Pistols Alternating
    15 Ring dip

Friday 12 April 2019 - CrossFit

  • Workout
    10 Min amrap
    10 Power Snatch 40/30
    15 Wall ball
    10 HSPU

  • Strength Complex
    Snatch Complex find a heavy
    1 Power Snatch
    2 Hang Snatch

Thursday 11 April 2019 - CrossFit

  • Workout
    EMOM 25
    Cal Bike 15/10
    10 Slam Ball 10/5
    Cal Row 15/10
    10 Body weight lunges (5 PER SIDE)
    10 Box Jump

Wednesday 10 April 2019 - CrossFit

  • Workout 1
    5 Rounds for time
    6 Thruster 60/40
    Run to the gate

    Rest 5 Min
  • Workout 2
    5 Rounds for time
    4 Clusters 70/50
    Run to the gate

Tuesday 9 April 2019 - CrossFit

  • Workout
    25min Cap (If you hit cap you will stop rest 5min and still do 1Rm)
    100 Air Squats
    80 DB Santches 50/15kg
    60 Sit ups
    40 Burpees
    20 Pull ups

    Rest 5min
  • Strength
    8min to find a
    1 Rm Clean (Squat or Power)
  • 1RM Clean
    Full Clean for Weight

Monday 8 April 2019 - CrossFit

  • Workout
    12 Min Amrap
    10 T2B
    12 DL 90/60
    30 DU
  • Strength
    5 x 3 Strict press Play Heavy when tired

Sunday 7 April 2019 - CrossFit

  • Sunday Special
    Finish
    5 Hill Sprints
    50 DL 40/30
    4 Hill Sprint
    40 Hang Power Clean 40/30
    3 Hill Sprint
    30 Thursters 40/30
    2 Hill Sprint
    20 Power Snatch 40/30
    1 Hill Sprint
    10 SDHP 40/30

Saturday 6 April 2019 - CrossFit

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups
  • Run 1 Mile


    1 mile run

Friday 5 April 2019 - CrossFit

Re-Test

  • Workout
    12 Min Amrap
    3-6-9-12.....
    T2B
    Power Clean 60/40
  • Burpees
    2 min Max Burpees (Tested) AS HARD AS POSSIBLE

Thursday 4 April 2019 - CrossFit

Re-Test

  • 1RM Split Jerk
    For Weight
  • Amrap
    Split Jerk From the Racks


    12 Min Amrap
    15 KB SDHP 24/16
    15 Hollow Rocks
    15 Alternating Body Weight Lunges on the spot

Wednesday 3 April 2019 - CrossFit

Re-Test

  • Re-test
    25min amrap (Tested)
    20 Wall balls 10/7,5
    Run to Gate twice
    20 Box Jumps 24/20

Tuesday 2 April 2019 - CrossFit

Re-test

  • Re-Test 2 Min Max Pull ups
    2min Max Pull ups (Tested)
  • Workout
    3 Rounds for time
    50 DU
    15 V Sits
    15 Push Ups

Monday 1 April 2019 - CrossFit

Re-Test

  • 5RM Front Squat
    Max load for 5 reps
  • Workout
    8 min amrap
    10 KB Swing 24/16
    10 Burpee

Sunday 31 March 2019 - CrossFit

  • Workout
    800m Run
    20 Power Clean 50/30
    400m Run
    15 Power Clean 60/40
    gate and back
    10 Power Clean 70/50
    Run to the gate and back
    10 Power Clean 70/50
    400m Run
    15 Power Clean 60/40
    800m run
    20 Power Clean 50/30

Saturday 30 March 2019 - CrossFit

  • Workout
    For time
    100 Wall balls 10/7,5
    3 Laps to the gate and back KB Farmers carry 24/16
    100 Sit ups
    3 Laps to the gate and back KB Farmers carry 24/16
    100 Push ups

Friday 29 March 2019 - CrossFit

  • EMOM 25
    EMOM 25
    5 Ring Mu / Bar Mu / C2B / Pull ups
    18/12 Cal Bike
    8 Devil Press 50/15kg
    18/12 Cal Row
    Rest

Thursday 28 March 2019 - CrossFit

  • Workout
    21 single-arm bent over dumbbell rows, each arm
    9 ring dips (deep and strict)
    30 squats
    15 single-arm dumbbell rows, each arm
    12 ring dips
    30 squats
    9 single-arm dumbbell rows, each arm
    15 ring dips
    30 squats

    Rest
  • Endurance
    6 Hill Sprints

Wednesday 27 March 2019 - CrossFit

  • Strength
    5 x 3 Front Squat 80% of 1Rm
  • Workout
    20 min Amrap
    50 DU
    10 Power Snatch 50/30
    15 Box Jump 24/20

Tuesday 26 March 2019 - CrossFit

  • Strength
    6 x 8 Seated on box DB Strict Press
  • Workout
    12 min amrap
    8 Burpees Box Overs 24/20
    8 Left arm DB Push Press 60/40 pound
    8 Right arm DB Push Press 60/40

Monday 25 March 2019 - CrossFit

  • Strength
    5 x 6 Barbell bicep curl Go Heavy
    5 x 6 Barbell Bent over row
    5 x 10 DB Standing Skull Crushers (Single Arm)
  • Workout
    10min Amrap
    10 Ring Row
    10 KB Swing 24/16
    10 Sit ups

Sunday 24 March 2019 - CrossFit

  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Saturday 23 March 2019 - CrossFit

  • The open 19.5 (PARTY)
    The open 19.5 (PARTY)

Friday 22 March 2019 - CrossFit

  • EMOM 25
    10 SDHP 50/30
    15 Hollow Rock
    15/10 Cal Bike
    30 Sec Handstand hold (superhuman Free standing)
    Rest

Thursday 21 March 2019 - CrossFit

  • Partner WOD
    Partner WOD
    22 min amrap
    Share as you please
    30 DL 100/70
    30 Burpees over bar
    60 Air Squats
    Run 400m together

Wednesday 20 March 2019 - CrossFit

  • Strength But For Time
    1-10 Push up
    10-1 Strict Press 40/20
  • Workout
    8 Min Amrap
    10 Alternating DB Snatch 60/40 Pound
    15 Wall balls 10/15

Tuesday 19 March 2019 - CrossFit

  • Workout
    25min amrap
    Run to the gate and back twice
    10 Power Snatch 60/40
    10 C2B

Monday 18 March 2019 - CrossFit

  • Strength (LEG DAY)
    5 x 8 DB Box Step overs 60/40 pounds
    Super Set with
    5 x 3 Front Squat 70% or 1Rm
  • Workout
    21-15-9
    Box Jump 24/20
    Air Squat
    Jumping Lunge

Sunday 17 March 2019 - CrossFit

  • Workout
    25min Amrap
    Run 400
    15 Push ups
    10 DL 100/70

Saturday 16 March 2019 - CrossFit

  • THE OPEN
    19.4

Friday 15 March 2019 - CrossFit

  • Strength
    5 x 3 Behind the neck Strict press
    Into
    5 x 3 Good mornings
  • Workout
    9min amrap
    10 Push Press 50/35
    15 Sit ups
    10 Wall balls 10/7,5

Thursday 14 March 2019 - CrossFit

  • Workout 1
    For time
    45 Pull ups
    45 Thrusters 40/30

    Rest 10Min
  • Workout 2
    For time
    45 Ring Row
    45 Power Snatch 40/30

Wednesday 13 March 2019 - CrossFit

  • 1RM Overhead Squat
    For Weight
  • Workout
    15 Min amrap
    19 OH Squats 40/30
    19 Burpees
    19 Box Jumps 24/20

Tuesday 12 March 2019 - CrossFit

  • EMOM
    EMOM 30
    10 HSPU
    50 DU
    15 KB Swings 24/16
    20 Hollow Rock
    15 / 10 Cal bike or 15 / 10 Cal row

Monday 11 March 2019 - CrossFit

  • Strength
    Technique and Strength
    20min work to wards a heavy Squat Clean and Split jerk.
  • Workout
    10 Rounds (90 Sec rest between rounds)
    Sprint to the gate and back
    Straight into
    2 Squat clean and SPLIT Jerk 85% of 1Rm drop and reset each Squat clean

Sunday 10 March 2019 - CrossFit

  • Chipper
    Chipper
    50 KB Push Press 24/16 (Single Arm)
    400m run
    75 Air Squats
    400m run
    50 KB Power Cleans 24/16 (Single Arm)
    400m run
    75 Air Squats
    400m run
    50 KB Swing 24/16 (Single Arm)

Saturday 9 March 2019 - CrossFit

  • THE OPEN 19.3
    19.3

Friday 8 March 2019 - CrossFit

  • 5RM Thruster
    Max load for 5 reps
  • Workout
    3 Rounds for time
    20 KB Snatch 10 Per Arm 24/16
    20 Push up
    20 Sit ups

Thursday 7 March 2019 - CrossFit

  • Snatch Complex
    Work on a heavy Snatch Complex
    1 Power Snatch
    1 Hang Power Snatch
    1 Squat Snatch
    1 Hang Squat Snatch
  • Workout
    8 Min amrap
    14 Power Snatch 40/30
    20 Bar Lateral Hops
    10 T2B

Wednesday 6 March 2019 - CrossFit

  • Strength
    3 x 3 Strict Press
    3 x 2 Push Press
    3 x 1 Spilt Jerk GO HEAVY
  • Workout
    15 Min Amrap
    10 Single arm alternating Devil Press 50/15
    15 Box Jump 24/20
    10 HSPU

Tuesday 5 March 2019 - CrossFit

  • Strength EMOM
    EMOM 12 (Strength)
    15 KB Swing 24/16
    10 DL 100/70
  • Cardio EMOM
    EMOM 15 (Cardio)
    30 DU
    1 x Hill Sprint
    18 / 14 Cal Bike
    18 / 14 Cal Row
    Rest

Monday 4 March 2019 - CrossFit

  • Strength
    3 x 3 Front Squat 70%
    3 x 2 Front Squats 80%
    3 x 1 Front Squat 90%
  • Workout
    3 Rounds for time
    30 Wall bals 10/7,5
    20 Power Clean 60/40

Sunday 3 March 2019 - CrossFit

  • Workout
    50 Burpees
    1 mile run
    100 DU
    1 Mile run
    50 DB Snatches 50/15

Saturday 2 March 2019 - CrossFit

  • THE OPEN 19.2
    19.2

Friday 1 March 2019 - CrossFit

  • Workout
    21-15-9-15-21
    Power Snatch 40/30
    Box Jump 24/16
    Hang Power Clean 40/30

    MOBI

Thursday 28 February 2019 - CrossFit

  • JEAN FOR JADA
    Jeans For JADA
    Let support this cause
    2 Rounds for time
    50 Air Squats
    45 KB Swings 24/16
    35 Push ups
    30 T2B / High Knees
    25 Pull ups / Jumping pull ups
    20 Burpees over bar
    15 Thursters 45/35
    10 Ring Mu / Bar Mu / Ring row

Wednesday 27 February 2019 - CrossFit

  • Workout
    10 Rounds for time
    Run to gate
    10 KB Snatch 24/16
    10 KB Front Rack Lunge 24/16

    5 Rounds each arm may not swop arms during the round
    If KB snatched on the right arm you will KB Lunge on the right arm

Tuesday 26 February 2019 - CrossFit

  • Workout
    Every 3 Min for 4 Rounds
    4 - 6 Strict HSPU
    2 Turkish Get ups (1 per arm)
    20 Air Squats
  • EMOM 12
    EMOM 12
    10 Ring dips
    10 Each hand DB Thruster 50/15 each arm
    8 Burpees

Monday 25 February 2019 - CrossFit

  • Strength
    6 x 2 one and one quater front squat 70-80% of 1rm
  • Workout
    50 DU
    10 T2B
    10 Push Press 50/30
    50 DU
    20 T2B
    20 Push Press 50/30
    50 DU
    30 T2B
    30 Push Press 50/30

Sunday 24 February 2019 - CrossFit

  • Workout
    150 OH Squat for time Barbell only
    If you put the Barbel down
    5 burpee penalty
    You may only rest with the barbel over your head to avoid a penalty

Saturday 23 February 2019 - CrossFit

  • The Open 19.1
    15min Amrap
    19 wall balls
    19 Cal Row

Friday 22 February 2019 - CrossFit

  • EMOM 12
    EMOM 12 Go heavy if you feeling good
    1 Squat Clean
    1 Hang Squat Clean
    1 Front Squat
  • EMOM 12
    EMOM 12
    1 Power Clean go heavy if feeling good
    1 STOH
  • Cardio
    5 Hill Sprints

Thursday 21 February 2019 - CrossFit

  • Train Format
    Train format max effort
    6 Rounds for time
    COUNT REPS CALS = 1 REP
    1min rowing or bike (3 Rounds Each)
    1min Snatch 40/30
    1min DB Hang Clean and Jerk single arm 50/15
    1min Rest

Wednesday 20 February 2019 - CrossFit

  • EMOM
    25min EMOM
    6-8 Devil press 50/15kg
    10m Hs walk
    10 Box jump 24/20
    12 bodyweight Lunges on the spot
    Rest

Tuesday 19 February 2019 - CrossFit

  • Strength
    5 x 5 Strict pull up
    Super set with
    5 x 5 Good morning warm up for DL
  • Workout
    4 Rounds for time
    10 Deadlifts 100/70
    10 T2B

Monday 18 February 2019 - CrossFit

  • Strength
    3 x 3 Strict Press go heavier than last time
    4 x 2 Push Press Really push the limits
  • Workout
    Workout (Old one from DAVE)
    For time
    100 Back Squat 60/40
    50 burpees

Sunday 17 February 2019 - CrossFit

  • Workout
    5 Clean and Jerk 60/30
    Run 400m
    5 Clean and Jerk 70/40
    Run 400m
    5 Clean and Jerk 80/50
    Run 400m
    5 Clean and Jerk 90/60
    Run 400m
    5 clean and Jerk 100/70
    Run 400m

Saturday 16 February 2019 - CrossFit

  • Workout
    Run 800m
    50 Hang power Clean 60/40
    30 Burpees over bar
    Run 800m

Friday 15 February 2019 - CrossFit

  • HS Walk Skill
    15min HS Walk Play
  • Workout
    Every 3 Min for 5 Rounds
    6 Power Snatch 60/40
    10 Pull ups
    20 V Sit

Thursday 14 February 2019 - CrossFit

  • Strength
    20min Find a heavy Thruster (From the racks no CLUSTERS)
  • Workout
    21-15-9
    Wall balls 10/7,5
    KB Snatch 24/16
    Run to the gate between each 21and 15 and 9

Wednesday 13 February 2019 - CrossFit

  • EMOM
    EMOM 25
    8-10 Burpee
    14/10 Cal bike
    10m each arm DB Front Rack walking lunge 50/15
    14/10 Cal Row
    Rest

Tuesday 12 February 2019 - CrossFit

  • Strength
    8 x 2 Split Jerk build up to a 80 - 90% for 2 during these sets
  • Workout
    12 Min amrap
    10 HSPU
    10 Box Jump 24/20
    10 Kb Swing 24/16

Monday 11 February 2019 - CrossFit

  • Strength
    4 x 6 Each legs Barbell Box step ups go as heavy as possible
    SuperSet with with a Sprint to the gate
  • Workout
    3 Rounds
    10 Pistols Alternating 5 Per leg
    15 Ring dips
    30 DU

Sunday 10 February 2019 - CrossFit

  • Workout
    Every 4min for 4 Rounds
    Rest 2min between rounds
    Sprint to the gate
    then finish off the 4min with Cindy
    5 Pull ups
    10 Push ups
    15 AIr Squats

Saturday 9 February 2019 - CrossFit

  • Partner WOD
    HERO WOD
    Partner "Holyman"
    15 Rounds each
    You go I go
    5 Wall balls 10/7,5
    3 HSPU
    1 Power Clean 100/70

Friday 8 February 2019 - CrossFit

  • EMOM
    EMOM 25
    3 - 5 Ring MU / Bar Mu / C2B / Pull Ups
    12 Pistols
    6-8 HSPU
    15/10 Cal Bike / 12/8 Cal Row
    Rest

Thursday 7 February 2019 - CrossFit

IM SORRY

  • IM SORRY
    IM SORRY
    Finish in order 25min Cap
    100 SDHP Barbell only
    100 Hang Power Clean Barbell only
    100 Push press Barbell only
    ** Every 2min put the bar down and do 4 Burpees

Wednesday 6 February 2019 - CrossFit

  • Strength
    20 Min to find a heavy Snatch balance
  • Workout
    8 Min Amrap
    10 Hang Power Snatch 40/30
    8 T2B

Tuesday 5 February 2019 - CrossFit

  • Strength
    5 x 2 Strict press (Heavy)
    3 x 2 Push Press (Heavy)
  • Workout
    12 Min Amrap
    10 Push Press 50/30
    20 Air Squat
    30 DU

Monday 4 February 2019 - CrossFit

  • Strength
    5 x 3 Front Squat
  • Workout
    5min amrap
    4 Squat Cleans 80-100kg Men / 40-60kg Women
    6 Burpees overs bar

    Rest 3min (And Rest Proper)

  • Workout 2
    5min amrap
    8 Squat Cleans 50-70kg Men / 20-40kg
    6 Burpees overs bar

Sunday 3 February 2019 - CrossFit

  • EMOM
    EMOM 30
    5 - 8 HSPU
    30 DU
    Run to gate
    Farmers Carry 70/50 pound DB from the road door to the garage door and back
    Rest

Saturday 2 February 2019 - CrossFit

  • Partner WOD
    Partner Workout
    4 Rounds
    25 DL 100/70 (Share as you please)
    Run to gate (Together)
    25 Burpees over bar (Share as you please)
    Run to Gate

Friday 1 February 2019 - CrossFit

  • EMOM
    EMOM 10
    3-5 Push Press Men 60-80kg / Ladies 40-60kg
  • Workout
    14min ladder
    2 Dumbbell Snatch 50/15
    2 T2B
    2 Box Jump 24/20
    4 Dumbbell Snatch
    4 T2B
    4 Box Jump
    6 Dumbbell Snatch
    6 T2B
    6 Box Jump
    Etc

Thursday 31 January 2019 - CrossFit

  • Workout 1
    21-15-9
    Sit ups
    Air Squats
    Push ups

    Rest 5min
  • Workout 2
    21-15-9
    Box Step ups 30/24
    SDHP barbell only
    V-SITS

    Rest 5min
  • Workout 3
    21-15-9
    Ring row
    Barbell Thrusters
    Flutter Kicks

Wednesday 30 January 2019 - CrossFit

  • EMOM
    EMOM 20
    18/12 Cal bike
    10 KB Swings 24/16
    15/10 Cal Row
    10 Slam ball
    4-6 Devil Press 50/15kg

Tuesday 29 January 2019 - CrossFit

  • Strength
    5 x 3 Squat Clean (Do not have to be TnG but reset quickly and go again)
    3 x 2 Squat Clean (Do not have to be TnG but reset quickly and go again)
    2 x 1 Squat Clean
  • Workout
    4 Rounds for time
    Run to gate
    10 Power Clean 70/45
    20 Wall balls 10/7,5

Monday 28 January 2019 - CrossFit

  • Strength
    3 x 5 Front rack Barbell box step ups
    3 x 3 Front rack Barbell box step ups (Go heavier)
  • Workout
    21-15-9
    Single arm DB Front Lunges 50/15kg
    C2B

Sunday 27 January 2019 - CrossFit

  • Workout
    4 Rounds for time
    Run 400m
    50 DU
    20 Pull ups

Saturday 26 January 2019 - CrossFit

The Chief

4min Amrap 3 Power Clean 60/40 6 Psuh ups 9 Air Squat 12 Deadlifts 60/40 Rest 1Min

  • "The Chief"
    5 x 4min Amraps
    Rest 1Min Between amraps

    3 Power Clean 60/40
    6 Psuh ups
    9 Air Squat
    12 Deadlifts 60/40

Friday 25 January 2019 - CrossFit

  • Strength
    8 Each Arm Turkish Get ups Alternate arms
  • Workout
    3 Rounds for time
    30 KB Swings 24/16
    30 Hollow Rock

Thursday 24 January 2019 - CrossFit

  • Chipper
    Chipper
    50 Burpees Box overs 24/20
    50 Single arm DB Hang clean and jerk 50/15
    50 Wall balls 10/7,5
    50 Push Ups
    50 Sit ups
  • MOBI
    MOBI after class

Wednesday 23 January 2019 - CrossFit

  • Strength
    20min to find a heavy Squat Snatch
    Find a Heavy Squat Snatch
  • EMOM
    EMOM 6 Alternating Min
    4 Squat Snatch at 60%
    6-8 T2B

    Rest 1 min

    EMOM 6 Alternating Min
    3 Squat Snatch at 70%
    6-8 T2B

    Rest 1 min

    EMOM 6 Alternating Min
    2 Squat Snatch @ 80%
    6-8 T2B

Tuesday 22 January 2019 - CrossFit

  • Strength
    10 x 2 Split Jerk 70 - 80% of 1rm
  • Workout
    12 Min amrap
    21 SDHP 50/35
    15 Front Squat 50/35
    9 STOH 50/35

Monday 21 January 2019 - CrossFit

  • EMOM
    EMOM 30
    6-8 C2B / Pull ups
    10m Hs Walk
    18/12 Cal Bike Alternating with 15/12 Cal Row
    10 Slam Balls 10/5
    Rest

Sunday 20 January 2019 - CrossFit

  • Workout
    4 Rounds for time
    400m run
    15 Thruster 40/30
    10 T2B

Saturday 19 January 2019 - CrossFit

  • HERO WOD "HALL"
    HERO WOD
    "Hall"
    5 Rounds
    3 Clean (Power Or Squat) 100/70
    Sprint to gate and back
    20KB Snatch 10 Per Arm 24/16

    2 Min Rest between Rounds

Friday 18 January 2019 - CrossFit

  • Strength
    6 x 5 Strict Press - Warmup dont have to go heavy
    Rest 60 sec Between Sets
  • Workout For time
    1-2-3-4-5-6-7-8-9-10
    HSPU
    10-9-8-7-6-5-4-3-2-1
    Squat Clean 60/40

Thursday 17 January 2019 - CrossFit

  • CORE EMOM
    EMOM 12
    10 Dragonflies
    30 Sec Plank hold
    30 Sec box L Sit
    30 Flutter Kicks
  • Workout
    Amrap 14
    15 Wall ball 10/7,5
    10 DB Snatch Each arm 50/15kg
    15 Sit ups

Wednesday 16 January 2019 - CrossFit

  • Workout
    20 min amrap
    10 Push Jerk 60/40
    10 Burpees over bar
    10 Box Jump 24/20

    Rest 5min

    5 Hill sprints

Tuesday 15 January 2019 - CrossFit

  • Workout EMOM
    EMOM 15 Go heavier during the 15min
    2 Power Snatch
  • Workout
    6 Min Amrap
    10 Push up
    50 DU

Monday 14 January 2019 - CrossFit

  • Strength
    4 x 5 Front Squat 70% of 1Rm
    Rest 90sec Between sets
  • EMOM
    EMOM 12 Alternating Min
    6 Devil Press 50/15kg
    8 Thruster 40/30

Sunday 13 January 2019 - CrossFit

  • Workout
    21-15-9-15-21
    Box Step ups 24/20
    DB Push Press single arm 50/15kg
    Run 400 between each rep scheme, Finish 21 then run and so forth

Saturday 12 January 2019 - CrossFit

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups
  • Run 1 Mile


    1 mile run

Friday 11 January 2019 - CrossFit

  • Burpees
    2 min Max Burpees (Tested) AS HARD AS POSSIBLE
  • Workout
    12 Min Amrap
    3-6-9-12.....
    T2B
    Power Clean 60/40

Thursday 10 January 2019 - CrossFit

  • 1RM Split Jerk
    For Weight
  • Workout
    12 Min Amrap
    15 KB SDHP 24/16
    15 V Sits
    15 Alternating Body Weight Lunges on the spot

Wednesday 9 January 2019 - CrossFit

  • Workout
    25min amrap (Tested)
    20 Wall balls 10/7,5
    Run to Gate twice
    20 Box Jumps 24/20

Tuesday 8 January 2019 - CrossFit

  • 2min Max Pull ups (Tested)
    2min Max Pull ups (Tested)
  • Workout
    3 Rounds for time
    50 DU
    25 Sit ups
    15 Push Ups

Monday 7 January 2019 - CrossFit

  • 5RM Front Squat
    Max load for 5 reps
  • Workout
    8 min amrap
    10 DB snatch 50 / 15kg Per arm NOT ALTERNATING finish one arm then move to the next
    10 Burpee

Saturday 5 January 2019 - CrossFit

  • Angie
    For Time
    100 Pull-Ups
    100 Push-Ups
    100 Sit-Ups
    100 Air Squats

Friday 4 January 2019 - CrossFit

  • Workout
    21-18-15-12-9-6-3
    DB Snatch 50/15kg
    Wall balls

Thursday 3 January 2019 - CrossFit

  • Workout
    3 Rounds for time
    15 Thursters 50/40
    15 Box Jumps
    15 T2B

    10 hill Sprints

Wednesday 2 January 2019 - CrossFit

  • Workout
    2 Rounds for time
    50 DU
    25 Hang Power Cleans 40/30
    50 DU
    25 Push Press 40/30
    50 DU
    25 Burpees 40/30

Saturday 29 December 2018 - CrossFit

  • Workout
    25 min amrap share in pairs
    20 Back Squats 60/40
    50 DU
    20 S2OH
    50 DU

Friday 28 December 2018 - CrossFit

  • Workout
    5 Rounds for time
    400m run
    21 DL 100/70
    21 Box Jumps

Thursday 27 December 2018 - CrossFit

  • Workout
    Finish as you please
    10 Runs of the hill
    100 Strict press Barbell only
    100 Bicep Curls Barbell only
    100 Air Squats

Monday 24 December 2018 - CrossFit

  • Strength
    Front Squat
    7 x 1 Front Squat 80 - 90%
  • Workout
    3 Rounds for time
    21 Air Squat
    15 Push ups
    9 C2B / Pull ups

Sunday 23 December 2018 - CrossFit

  • Workout
    6 Rounds
    Sprint to the gate
    20 Air Squats
    Rest 2min between rounds

Saturday 22 December 2018 - CrossFit

  • Workout
    800m run
    50 Power Clean 60/40
    50 Sit ups
    50 DL 60/40
    800m run

Friday 21 December 2018 - CrossFit

  • Strength
    EMOM 15
    2 Power Snatch 70% of 1rm
  • Workout
    8 Min amrap
    3-6-9-12....
    Burpee over bar
    Thruster 40/30

Thursday 20 December 2018 - CrossFit

  • Strength
    4 x 5 DL 60-80% of 1RM
  • Workout
    13 Min amrap
    10 SDHP 50/35
    10 Box Jump 24/20
    10 Push Press 50/35

Wednesday 19 December 2018 - CrossFit

  • Workout
    EMOM 30
    3-5 Ring Mu / Bar MU / C2B / Pull up
    10 Push Ups
    10 Alternating DB Snatch 50/15kg
    30 Sec Row
    Rest

Tuesday 18 December 2018 - CrossFit

  • Strength
    6 x 2 Front Squat 80% of 1 Rm
  • Workout
    15-12-9 For time
    Wall balls 10/7,5
    KB Swing 24/16
    Rest 5min
    Repeat two more times for a total of 3 rounds
    try and keep the same score

Monday 17 December 2018 - CrossFit

  • Public Holiday WOD
    800m run
    30 Power Snatch 60/40
    800m run
    30 Clean and Jerk 60/40

Sunday 16 December 2018 - CrossFit

  • Workout
    800m run
    30 Power Snatch 60/40
    800m run
    30 Clean and Jerk 60/40

Saturday 15 December 2018 - CrossFit

  • 12 Days of Christmas
    1 Run to the gate
    2 Bar Mu / C2B / Pull ups
    3 Slam Balls 10/5
    4 Hang Power clean 50/30
    5 Box Jump 24/20
    6 Burpees
    7 Lunges (Body Weight)
    8 KB Swings 24/16
    9 Push Press 50/30
    10 Wall balls 10/7,5
    11 DB Snatch 50/15
    12 Jumping Squats

Friday 14 December 2018 - CrossFit

  • Stomach
    EMOM 12
    30 Sec Plank
    30 Sec L Sit hold
    30 Sec Weighted sit ups
    30 Sec Dragon flies
  • Workout
    15min Amrap
    10 Weighted Box Step ups with 50/30 (5 Per Leg)
    15 Push ups
    10 T2B

Thursday 13 December 2018 - CrossFit

  • 3 Rep Max Hang Squat Clean
    Find a heavy
    3 Rep max Hang Squat Clean
  • Workout
    For time
    100 DU
    50 Hang Power Clean 60/40
    100 DU

Wednesday 12 December 2018 - CrossFit

  • Strength
    5 x 10 Good Mornings
    Super Set with
    5 x 20 Arch Rock
  • Workout
    3 Rounds for time
    20 KB Swings 24/16
    20 Box Jumps 24/20
    20 Goblets Squats 24/16

Tuesday 11 December 2018 - CrossFit

  • Workout
    25min Amrap
    Run to the gate
    10m Hs Walk
    10 Pull ups

Monday 10 December 2018 - CrossFit

  • Strength
    5 x 4 Front Squat 70% of 1RM
  • Workout
    16 min amrap
    12 Ring dip
    12 Push Jerk 60/40
    12 DL 60/40

Sunday 9 December 2018 - CrossFit

  • Workout
    3 Rounds
    50 Wall balls 10/7,5
    400m Run

Saturday 8 December 2018 - CrossFit

  • FUN
    21-15-9 (Devil Fran)
    Thrusters 50/30
    Pull ups
    400m Run between the 21-15-9 Reps

Friday 7 December 2018 - CrossFit

  • 1RM Snatch
    For Weight
  • Workout
    EMOM 15 Power Snatch 60-70% of 1RM
    Min 1: 1 Power Snatch
    Min 2: 2 Power Snatch (Does not have to be TnG)
    Min 3: 3 Power Snatch
    Repeat for 5 Rounds

Thursday 6 December 2018 - CrossFit

  • Strength
    5 x 4 Front Squat
  • Workout
    14min amrap
    10 DL 100/70
    10 Box Jump 24/20
    10 Burpee

Wednesday 5 December 2018 - CrossFit

  • Handstand walk
    10 min amrap
    Max Distance HS Walk in 10m Increments
    If a newbie practice HS walks
  • Workout
    20 Min amrap
    Max Pull ups
    every time you drop
    Run to the gate twice
    ** Score is pull ups

Tuesday 4 December 2018 - CrossFit

  • EMOM
    25min EMOM
    50 DU
    10 Push ups
    10 Box Jump
    10 Alternating DB Snatch 50/15
    10 Ring dip

Monday 3 December 2018 - CrossFit

  • Strength
    5 Rounds
    5 - 10 HSPU
    Super set with
    5 Hang Squat Clean 60/40
  • Workout
    8 min Amrap
    10 Push Press 50/30
    20 Lateral Jumps

Sunday 2 December 2018 - CrossFit

  • Run 4km
    Run around the block +- 4km
    Start at top gate
    Run Down to Cork
    Turn right at Cork and run to Hill street
    Turn right at Hill street and run up to west ave
    Turn right at west ave and run to rocky street
    Turn right at Rocky street and run to Long ave
    turn right at long ave and run back to the box

Saturday 1 December 2018 - CrossFit

  • Partner WOD
    Partner WOD
    3 Rounds for time
    800m Run Together
    50 Box Step ups 30/24 (NO JUMPS)
    25 HSPU

Friday 30 November 2018 - CrossFit

  • E2O2M for 30min

    3 TnG Power Snatch
    5 Box jumps 24/20

Thursday 29 November 2018 - CrossFit

  • Hill Sprints
    10 Hill Sprints
  • Workout
    8 Min amrap
    10 Hang Power Clean 50/30
    10 Burpee

Wednesday 28 November 2018 - CrossFit

  • Workout 1
    2 Rounds for time
    25 Wall balls 10 / 7,5kg
    25 KB Swings 24/16
  • Workout 2
    For time
    50 Push ups
    50 Sit ups
    50 DU

Tuesday 27 November 2018 - CrossFit

  • EMOM 25
    16/12 Cal Bike
    20 Arch Rock
    10 DB Snatch 50/15kg
    16/12 Cal Row
    Rest

Monday 26 November 2018 - CrossFit

  • Workout
    2 Rounds for time
    12 Burpees
    Run to gate
    12 Cleans 60/40
    Run to gate
    12 Power Snatch 60/40
    Run to gate
    12 DL 60/40
    Run to gate

Saturday 24 November 2018 - CrossFit

  • Workout
    7 Rounds for time
    10 DL 90/70
    15 Wall balls 10/7,5
    Run to the gate

Friday 23 November 2018 - CrossFit

  • Strength
    For time 12 min Cap
    30 Push press 30/20
    25 Push Press 40/30
    20 Push Jerk 50/40
    15 Push Jerk 60/50
    10 Split Jerk 70/60
  • Workout
    10 Hill Sprints

Thursday 22 November 2018 - CrossFit

  • Lifting complex
    Find a heavy Snatch Complex
    1 Power Snatch
    1 Hang Squat Snatch
    1 OH Squat
  • Workout
    Workout
    3 Rounds for time
    10 OH Squat 60/40
    15 Burpee over bar

Wednesday 21 November 2018 - CrossFit

  • Strength
    6 x 10 Ring row
    If a super star feet on box
    Super set with
    6 x 10 Bent over row
  • Workout
    15min Amrap
    10 C2B
    15 Box Jump
    20 KB Swings 24/16

Tuesday 20 November 2018 - CrossFit

  • Workout
    25 min amrap
    Run to gate
    50 DU
    30 Sit ups

Monday 19 November 2018 - CrossFit

  • Workout 1
    8 min amrap
    6 HSPU if a hero deficite
    5 Squat cleans 80/60

    Rest 5min
  • Workout 2
    6min amrap
    5 HSPU
    4 Squat cleans 90/70

    Rest 5 min
  • Workout 3
    4min amrap
    4 HSPU
    3 Squat clean 100/80

Sunday 18 November 2018 - CrossFit

  • For time
    Run 800m
    21 Pull ups
    Run 800m
    21 Power Snatch 40/30
    Run 400
    15 Pull ups
    Run 400m
    15 Power Snatch
    Run to gate
    9 Pull ups
    Run to gate
    9 Power Snatch

Saturday 17 November 2018 - CrossFit

  • Workout
    Train format
    4 Rounds
    Max Box Jumps
    Max Cal Bike / Max Cal Row
    Max KB Swings
    Max Push ups
    rest

Friday 16 November 2018 - CrossFit

  • Workout 1
    "Running clock"
    5 Rounds for time
    5 Bar Mu / 7 C2B / 7 Pull ups
    10 Back Squat 60/40 from the floor

    Rest 6min
  • Workout 2
    5 Rounds for time
    10 Burpees over bar
    15 DL 60/40

Thursday 15 November 2018 - CrossFit

  • EMOM 30
    Runt to Gate
    10 Ring dip
    18/12 Cal Bike
    8-10 Double arm DB box step overs
    Rest

Wednesday 14 November 2018 - CrossFit

  • HSPU
    7 Rounds MAX HSPU
    Rest 1min between rounds
  • Workout
    3 Rounds for time
    20 Plate Ground to OH 20/15
    20 T2B
    20 Lunges with the plate

Tuesday 13 November 2018 - CrossFit

  • Workout
    Finsh as you please
    100 KB Snatchs 24/16
    100 Goblet Squats 24/16
    100 Box Jumps 24/20
    100 Hand Release Push ups

Monday 12 November 2018 - CrossFit

  • Gymnastics
    100 C2B / Pull ups
  • Workout
    21-15-9
    Thrusters 43/30
    42-30-18
    DU

Sunday 11 November 2018 - CrossFit

  • For time
    10 Rounds for time
    Run to gate
    15 Air Squats
    10 Push ups

Saturday 10 November 2018 - CrossFit

  • Partner WOD
    Partner WOD FOR TIME
    50 Partner DL 150/110
    50 Syncro Burpees
    50 Synchro Squats
    50 Over and unders "25 Each"

Friday 9 November 2018 - CrossFit

  • Strength
    5 x 5 Push Press
    Straight into
    5 x 5 Bent over row
  • Workout
    14min Amrap
    10 HSPU
    30 DU
    10 Power Clean 70/45

Thursday 8 November 2018 - CrossFit

  • Front Squat
    3 x 5 Front Squat 70% of 1rm
    3 x 3 Front Squat 80% of 1rm
    2 x 1 Front Squat 90% of 1rm
  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Wednesday 7 November 2018 - CrossFit

  • EMOM
    EMOM 25
    5 ring MU / Bar MU / 6 C2B / 6 Pull ups
    20 Arch Rock
    10 Box jumps
    10 Single arm Hang DB Clean and Jerk 60/40 pound

Tuesday 6 November 2018 - CrossFit

  • Workout x 2
    10 Amrap
    8 Burpee box overs 24/20
    8 Hang power snatch 50/30
    8 Thursters 50/30

    Rest 6 min

    Repeat WOD

Monday 5 November 2018 - CrossFit

  • Gymnastics + Heavy
    4 Rounds
    Max HSPU
    Super set with
    5 DL 140/100
  • EMOM
    EMOM 16
    5 - 10m HS wallk
    15/12 Cal Row
    20 Sit ups
    18/12 Cal Bike

Sunday 4 November 2018 - CrossFit

  • EMOM 30
    EMOM 30
    Sprint to Gate
    8 Thursters 40/30
    10 Burpees
    15 Hollow rock
    Rest

Saturday 3 November 2018 - CrossFit

  • Workout
    3 x 8 Min amraps
    Rest 5min between Amraps
    Run 800m buy in
    Finish off with
    5 Pull ups
    10 Push ups
    15 Air Sqauts

    Score is CINDY

Friday 2 November 2018 - CrossFit

  • Gymnastics
    7 x 5 Ring Row 3 Sec going up 2 Sec hold 3 sec coming down
    If a superstar Feet on Box
  • Workout
    15 Min Amrap
    8 Hang Power Snatch 50/30
    20 Sit ups
    10 Ring dip

Thursday 1 November 2018 - CrossFit

  • EMOM 30
    EMOM 30
    18/14 Cal Bike
    10 Double arm DB Push press 50/15kg
    15 Slam Balls 10/5
    10 T2B
    Rest

Wednesday 31 October 2018 - CrossFit

  • Gymnastics
    6 x 5-8 HSPU 3 sec going down kip up
  • Workout
    30 Thursters for time 60/40

Tuesday 30 October 2018 - CrossFit

  • Strength
    5 x 8 Back Squat 60-70% of 1rm
    Super Set with a sprint to the gate and back
  • Workout
    7 Min amrap
    8 Box Jumps overs 24/20
    10 Hand Release push ups

Monday 29 October 2018 - CrossFit

  • Gymnastics
    5 rounds of Max Pull ups or Ring Rows
    60 Sec rest between rounds
  • EMOM 12
    EMOM 12
    2 Squat clean 70% of 1RM + 5 Burpees over bar
    10 Wall balls + 20 DU

Sunday 28 October 2018 - CrossFit

  • Workout
    1 Mile Run
    75 Sit ups
    50 KB Swings 24/16
    75 Air Squats
    1 Mile Run

Saturday 27 October 2018 - CrossFit

  • Workout
    50 Box Jumps 30/24
    Run 400m
    50 DB Snatch 50/15kg
    Run 400m
    50 HSPU

Friday 26 October 2018 - CrossFit

  • EMOM 12
    EMOM 12
    4-6 Strict Pull ups
    10 Barbell Bicep Curl
  • Workout
    For time
    45 DL 50/30
    35 Hang Power Cleans 50/30
    25 Push Jerks 50/30
    15 OH Squats 50/30

Thursday 25 October 2018 - CrossFit

  • Strength
    5 x 10 Barbell with weight box step ups 24/20
  • Workout
    14 min amrap
    20 KB Swings 24/16
    15 Pistols squats
    10 Ring Dips

Wednesday 24 October 2018 - CrossFit

  • Gymnastics stuff
    5 x 5 HSPU if a super star strict if still a begginer kip or box
    straight into
    5 x 5 Strict press 50/30 from the floor
  • Workout
    8min amrap
    10 Single arm DB Push Press 60/40 Pound (5 each side)
    10 Hand Realease Push ups
    10 Sit ups

Tuesday 23 October 2018 - CrossFit

  • Front Sqaut Drop Sets
    Front Squat Drop Sets
    4 Rounds rest no more than 5min between rounds
    10 Front Squats at 50% (Find a friend and change your weight quickly to the next weight...)
    Straight into
    7 Front Squats at 60% change your weight
    Straight into
    4 Front Squats at 70%

Monday 22 October 2018 - CrossFit

  • Gymnastics stuff
    4 x 2 Negative pull up
    If a rock star @ pull ups you will go straight into 3 kipping Pull ups directly after each one NO COMING DOWN???
    If still learning only do the negative WITH 2 KIPS ONLY
  • Workout
    10 Rounds for time 30min Cap
    3 Power Snatch 70/45
    4 C2B
    5 Burpee over bar

Sunday 14 October 2018 - CrossFit

  • Workout
    28min amrap
    400m run
    10 Box Jump 24/20
    15 DB Snatch 50/15kg
    20 Sit ups

Saturday 13 October 2018 - CrossFit

  • Partner EVA
    Partner "EVA"
    5 Rounds
    800m run Together
    30 KB Swings 24/16 Shared as you please Minimum of 10 Reps per partner
    30 Pull ups Shared as you please Minimum 10 Reps per partner

Friday 12 October 2018 - CrossFit

  • Gymnastics Complex
    Gymnastics Comlex
    6 Rounds RX
    6 Perfect Kips
    4 Kipping pull ups NO BUTTERFLIES Keeping the body tight
    2 Bar Muscle ups

    ** You may drop down between the pull ups and MU but not longer than 10sec

    6 Rounds Scaled
    6 Perfect Kips
    4 Kipping pull ups Keeping the body tight
    2 C2B

    6 Rounds Scaled
    3 Negtive pull ups
    5 Perfect Kips keeping the body tight
  • Workout
    9 min amrap
    15 Power Snatch 50/30
    15 Back Squat 50/30

Thursday 11 October 2018 - CrossFit

  • EMOM 30
    EMOM 30
    18/14 Cal Bike
    15 Arch Rock
    15/10 Row
    20 Sec L Sit
    Rest

Wednesday 10 October 2018 - CrossFit

  • Workout 1
    21-15-9-15-21
    Wall ball 10/7,5
    V Sit
  • Workout 2
    15-12-9
    DL 110/80
    Burpee over bar

Tuesday 9 October 2018 - CrossFit

  • E2MO2M
    E2O2M for 20min
    10T2B
    4 Power Clean 80/60
  • Cardio / Sprint
    6 Hill Sprints

Monday 8 October 2018 - CrossFit

  • Gymnastics Stuff
    6 x Max Rep HSPU
    Rest 45 Sec Between rounds
  • Workout
    3 Rounds for time
    15 Thruster 45/30
    10 Box Jump

Sunday 7 October 2018 - CrossFit

  • Sunday Workout
    EMOM 25
    Run to gate
    10 DB snatches 50/15kg
    10 Box Step up 30/24
    10 T2B
    Rest

Friday 5 October 2018 - CrossFit

  • Gymnastics Stuff
    5 Rounds
    10 Hollow Rock
    Start into
    5 C2B / or Pull ups / Begginers 10 Perfect Kips
  • Workout
    15min Amrap
    5m HS Walk
    20 DB Snatch 50/15kg
    10 Ring Dip

Thursday 4 October 2018 - CrossFit

  • Workout 1
    3 Rounds for time (15min Cap)
    42 DU
    30 Sit ups
    18 Back squats 60/40 (From the Floor)
  • Workout 2
    5 min amrap
    Run to Gate
    Max Wall balls 10/7,5

Wednesday 3 October 2018 - CrossFit

  • Gymnastics Stuff
    6 x 3-5 Tempo HSPU 5 Sec down 2 Sec ups (Strict)
    If a rockstar Deficite
    If you can do HSPU but not as strong for strict 5 Sec Down Kip up
  • Workout
    12 MIn amrap
    30 Bar Later Jumps
    15 Push Press 50/30
    10 T2B

Tuesday 2 October 2018 - CrossFit

  • 1RM Front Squat
    For Weight
  • Workout
    12 min amrap
    8 Burpees touches
    10 KB Swings 24/16
    12 V Sits

Monday 1 October 2018 - CrossFit

  • Gymnastics stuff
    3 x 3 Negative pull up
    If a rock star @ pull ups you will go straight into 3-5 kipping Pull ups directly after each one NO COMING DOWN???
    If still learning only do the negative
  • Workout
    4 Rounds for time
    20 Box Jump 24/20"
    20 Hand Release push ups
    Run to Gate

Sunday 30 September 2018 - CrossFit

  • Workout
    4 Rounds for time
    15 Power Snatch 40/30
    15 Thursters 40/30
    Run to Gate

Saturday 29 September 2018 - CrossFit

  • Workout
    30Min amrap
    400m run
    15 Shoulder to OH 60/40
    15 DL 60/40

Friday 28 September 2018 - CrossFit

  • EMOM
    EMOM 30
    3-5 Ring Mu / Bar Mu / C2B / Pull up
    15/10 Cal Bike
    10 Wall balls 10/7,5
    5m HS Walk
    Rest

Thursday 27 September 2018 - CrossFit

  • Workout 1
    10 Min amrap
    20 Hollow rock
    20 DB Hang Clean and Jerk 50/15kg
    20 DB Goblet Squat

    Rest 5 Min
  • Workout 2
    8 Min amrap
    20 sit ups
    20 Jumping lunges
    20 slam balls 10/5

    Rest 5min
  • Workout 3
    6min amrap
    Run to Gate
    30 Sec Bridge hold

Wednesday 26 September 2018 - CrossFit

  • Workout
    21-15-9-15-21
    Hang Power Clean 60/40
    Burpee

Tuesday 25 September 2018 - CrossFit

  • Workout and Sprints
    15min amrap
    15 SDHP 40/30
    12 Box Jump 24/20
    9 RIng Dip

    Rest 10 Min

    10 Hill Sprints

Monday 24 September 2018 - CrossFit

  • Public holiday
    Workout
    In pairs

Sunday 23 September 2018 - CrossFit

  • Kelly
    5 Rounds for time
    400m Run
    30 Box Jumps 24/20
    30 Wall balls 10/7,5kg

Saturday 22 September 2018 - CrossFit

  • Jackie
    For Time
    1,000 Meter Row
    50 Thrusters (20/15kg bar)
    30 Pull-Ups
  • 1600m Run
    For time

Friday 21 September 2018 - CrossFit

  • Workout
    3 Rounds for time
    15 Ring dip
    15 Ground to Overhead 60/40
  • Strength
    Stength
    5 x 30sec L Sit hold
    Super set
    5 x 15 Sit ups

Thursday 20 September 2018 - CrossFit

  • Workout
    20min amrap
    3-5 Bar Mu / 5 C2B / 7 Pull ups
    15 Power Snatch 40/30
    Run to Gate
  • Strength
    6 x 5 Bent over row

Wednesday 19 September 2018 - CrossFit

  • Workout
    12 Min amrap
    10 Power Clean 60/40
    50 DU
    10 Shoulder to Overhead 60/40
  • EMOM
    EMOM 12
    10-15 Push ups
    20 Hollow Rock
    10 DB box step ups (NOT TO HEAVY)

Tuesday 18 September 2018 - CrossFit

  • Workout
    4 Rounds for time
    20 KB Swings 24/16
    20 Box Jumps 24/20
  • Strength
    5 x 10 Front Squat

Monday 17 September 2018 - CrossFit

  • Workout
    21 Pull ups
    21 Burpee
    Run to Gate
    15 Pull ups
    15 Burpee
    Run to Gate
    9 Pull up
    9 Burpee
    Run to Gate
  • Strength
    Tempo HSPU
    5 x 5 - 7 (3 Sec down explode up)

Sunday 16 September 2018 - CrossFit

  • Workout
    4 Rounds
    10 Clean and Jerk 50/30
    400m run
    10 Thruster 50/30
    Run to gate

Saturday 15 September 2018 - CrossFit

  • Workout
    800m run
    20 Bar Mu / 25 C2B / 30 Pull up
    800m run
    30 Power Snatch 60/40
    800m run

Friday 14 September 2018 - CrossFit

  • Workout
    50 Box Jumps 24/20"
    50 T2B
    50 Body Weight Lunges
    50 Wall Balls 10/7,5
  • Strength
    5 x 10 Bent over row

Thursday 13 September 2018 - CrossFit

  • Workout
    21 squat snatches 35/25
    42 push-ups
    15 squat snatches
    30 push-ups
    9 squat snatches
    18 push-ups
  • Strength
    5 x 5 Tempo HSPU 3 Sec Down, 2 Sec up

Wednesday 12 September 2018 - CrossFit

  • Workout
    2 Rounds for time
    30 Shoulder to OH 50/30
    30 KB Swing 24/16
  • Strength
    5 x 6 DB Box Step overs

Tuesday 11 September 2018 - CrossFit

  • Workou
    15 Min amrap
    30 Sit ups
    10 Each arm single arm DB Push press 60/40 Pound
    40 DU
  • Strength
    4 x 5 Strict press

Monday 10 September 2018 - CrossFit

  • Workout
    3 Rounds
    10 DL 100/70
    10 C2B
  • Strength
    5 x 8 Strict Ring Dip - Challenge yourself and use a KB

Sunday 9 September 2018 - CrossFit

  • Workout
    2 Rounds
    800m Run
    30 Box Jumps 24/20
    30 Push Ups

Saturday 8 September 2018 - CrossFit

  • Helen
    3 Rounds For Time
    400 meter Run
    21 Kettlebell Swings (24/16 kg)
    12 Pull-Ups

Friday 7 September 2018 - CrossFit

  • EMOM
    EMOM 10
    3 Power Snatch 60/40 + 3 Burpee over bar

    Rest 5 Min

    EMOM 10
    3 OH Squats 60/40 + 4 Back Rack Lunges 60/40
  • Strength
    4 x 6-8 Strict Pull ups

Thursday 6 September 2018 - CrossFit

  • Workout
    25min amrap
    Run to Gate
    13 Box Jump 30/24
    10 HSPU
  • Strength
    3 Rounds MAX Push ups

Wednesday 5 September 2018 - CrossFit

  • Workout
    8 min amrap
    10 Clean and Jerk 50/30
    10 Pistols (5 Per leg)
  • Strength
    10min Cap
    100 Back Squat for time 60/40

Tuesday 4 September 2018 - CrossFit

  • EMOM
    EMOM 20
    3-5 Bar Mu / 4-6 C2B / 6-8 Pull ups
    20 Air Squats
    50 DU or 40 Sec worth Of DU
    20 Hollow Rock
  • Strength
    4 x 10 Seated KB See Saw Press

Monday 3 September 2018 - CrossFit

  • Workout
    20 Min Cap
    10 Rounds for time
    5 Bar lateral burpees
    6 T2B
    7 Power Snatch 35/25
  • Strength
    6 x 6 Barbell Front rack box step ups load weight accordingly

Sunday 2 September 2018 - CrossFit

  • Workout
    3 Rounds for time
    30 Back Squat 60/40
    30 V Sits
    2 Runs to the gate

Saturday 1 September 2018 - CrossFit

  • Train Format
    Train format
    5 Rounds
    1 Min Max Burpees
    1 Min Max KB Swings 24/16
    1 Min Max T2B
    1 Min Rest

Friday 31 August 2018 - CrossFit

  • Workout
    3 Rounds for time
    25 Wall Balls 10/7,5
    25 Sit ups
  • 10 Rep Max Power Clean
    Find a 10 Rep max Power Clean

Thursday 30 August 2018 - CrossFit

  • Workout
    For time
    30-20-10
    Ring Dip
    Front Squat 50/30
  • Strength
    4 x 5 each leg Front rack Box Step ups

Wednesday 29 August 2018 - CrossFit

  • EMOM
    EMOM 12
    10 DL 100/70
    10 HSPU
    10 Box Jump 24"/20"
  • 1RM Strict Press
    For Weight
  • 1RM Push Press
    For Weight
  • 1RM Push Jerk
    For Weight

Tuesday 28 August 2018 - CrossFit

  • Snatch Ladder
    Snatch Ladder power or squat your choice
    if you finish with in the time you allowance may load your next set and start with the next batch of weights
    If you do not finish in the specified time cap, you will stay on that weight and carry on max snatches until offical cap is done
    0-3 Min
    25 Snatch 40/25
    3-6min
    20 Snatch 50/30
    6-9min
    15 Snatch 60/40
    9 - 12min
    Snatch 70/45 Max Effort

    Score = Max Effort

Monday 27 August 2018 - CrossFit

  • Fran
    21-15-9 Reps For Time
    Thrusters (43/ 30kg)
    Pull-Ups
  • Strength
    5 x 8 Bent over rows

Sunday 26 August 2018 - CrossFit

  • Workout 1
    30 KB Swings 24/16
    30 Front Rack KB lunge (Single Arm)
    30 HSPU

    Rest 7min
  • Workout 2
    30 OH Squats 50/30
    30 DB Snatchs 50/15kg
    30 V Sits

Saturday 25 August 2018 - CrossFit

  • Jump City
    "Jump City" (On your own)
    For time
    1 Round 800m Run
    80 DU
    21 Hang Power Clean 70/50

    2 Rounds
    400m Run
    40 DU
    15 Hang Power Cleans 70/50

    3 Rounds
    Run to gate
    20 DU
    9 Hang Power Cleans 70/50

Friday 24 August 2018 - CrossFit

  • Workout
    13min amrap
    15 Pull ups
    10 Power Snatch 50/30
    10 Pistols
  • Strength
    4 x 6 standing DB Push Press

Thursday 23 August 2018 - CrossFit

  • Workout
    0-10min
    2 Rounds
    10 Burpees Box overs 24/20
    50 DU
    10-20min
    3 Rounds
    15 Box Jumps 24/20
    15 Wall balls 10/7,5

  • Strength

    5 x 10 Good Mornings

Wednesday 22 August 2018 - CrossFit

  • E2MO2M
    Every 2min for 30 Min
    1 Power Clean
    2 Hang Squat clean
    3 Front squat

    Go heavy during the rounds as you see fit

Tuesday 21 August 2018 - CrossFit

  • Workout
    Finish as you please
    100 Sit ups
    100 Air squats
    10 Hill runs
    50 Push Press 40/25
    50 SDHP 40/25

Monday 20 August 2018 - CrossFit

  • Workout JAY
    "JAY"
    20min amrap
    22 Air Squats
    12 T2B
    9 Burpees
  • Strength
    4 x 8 Seated DB Shoulder press

Sunday 19 August 2018 - CrossFit

  • Workout
    25min Amrap
    20 DB hang Clean and Jerk 50/15kg (10 Each Arm)
    20 Box Jumps 24/20
    20 Push ups

Saturday 18 August 2018 - CrossFit

  • Run 4km
    Run around the block +- 4km
    Start at top gate
    Run Down to Cork
    Turn right at Cork and run to Hill street
    Turn right at Hill street and run up to west ave
    Turn right at west ave and run to rocky street
    Turn right at Rocky street and run to Long ave
    turn right at long ave and run back to the box

Friday 17 August 2018 - CrossFit

  • Workout
    12 Amrap
    12 Pull ups
    12 Pistols
    12 DB Snatch 50/15kg
  • Strength
    Find a heavy snatch complex
    1 High Hang Power Snatch
    1 Hang Power Snatch
    1 Power Snatch

Thursday 16 August 2018 - CrossFit

  • DT
    5 Rounds for Time
    12 Deadlift
    9 HANG Power Clean
    6 Push Jerk
    Rx: 70/47kg

Wednesday 15 August 2018 - CrossFit

  • Workout
    14 Min amrap
    10 Power Snatch 60/40
    10 Box Jump 24/20
    50 DU
  • Strength
    5 x 15 Back Squat 50% of 1RM

Tuesday 14 August 2018 - CrossFit

  • EMOM 16
    EMOM 16
    5m HS Walk
    10 Front Rack Barbell lunge 50/30
    12 KB Swing 24/16
    40 Sec Bike
  • Strength
    5 x 4 TnG Clusters Try go heavish

Monday 13 August 2018 - CrossFit

  • Workout
    21-15-9-15-21
    Front Squat 50/30
    T2B
  • Strength
    4 x 8 DB Box step overs

Sunday 12 August 2018 - CrossFit

  • Workout
    5 Rounds
    400m run
    40 DU
    15 Wall balls

Saturday 11 August 2018 - CrossFit

  • Workout
    Partner "Glen-ish" for time
    40 Clean and Jerk 60/40 share as you please
    1 Mile run together (Albert Street)
    80 Pull ups
    1 Mile run
    100 Burpees share as you please

Friday 10 August 2018 - CrossFit

  • 1RM Bear Complex
    Bear Complex
  • Workout
    5min amrap
    3 DL 70/50
    3 Power Cleans 70/50
    3 Front squats 70/50

Thursday 9 August 2018 - CrossFit

  • Public holiday
    Team of 2 for time
    100 Partner DL 150/100 two of you DL together
    100 Wall ball 10/7,5 shared
    100 V Sits Shared
    10 Hill Runs 5 each

Wednesday 8 August 2018 - CrossFit

  • Workout
    100 DU
    75 OH Squats 50/30
    100 Box Jumps
    75 Burpees
    100 DU

Tuesday 7 August 2018 - CrossFit

  • Workout
    6 Rounds (3 Bike / 3 Row)
    1min hard bike or row
    1min max thursters 40/30
    Rest 3 between rounds

    Score = total Thursters

Monday 6 August 2018 - CrossFit

  • Workout
    3 Rounds for time
    15 DB Snatch 50/15kg
    15 Single arm DB front rack lunge 50/15kg
    15 T2B
  • Strength
    3 x 20 Back Squat 40% of 1rm

Sunday 5 August 2018 - CrossFit

  • Workout
    For time
    50 KB Swings 24/16
    Run to gate
    50 Box jump
    Run to gate
    50 DU
    Run to gate
    50 Burpees
    Run to gate

Saturday 4 August 2018 - CrossFit

  • Workout
    7 Rounds for time
    10 SDHP 50/35
    Run to gate
    10 Back Squat 50/35

Friday 3 August 2018 - CrossFit

  • Workout
    For time Cap 17min
    50 Power Snatch 50/30
    50 on the spot back rack lunges 50/30
    50 T2B / High Knees
  • Strength
    6 x 2 Push Press as heavy as possible

Thursday 2 August 2018 - CrossFit

  • Workout 1
    2 Rounds
    21 Wall balls
    15 Box Jumps
    9 DL 100/70

    Rest 5min
  • Workout 2
    42 Wall balls
    30 Box Jumps
    18 DL 100/70

Wednesday 1 August 2018 - CrossFit

  • EMOM
    EMOM 40
    12 KB Swings 24/16
    18/12 Cal Bike
    2 Ropes Climbs
    15/12 Cal Row
    Rest

Tuesday 31 July 2018 - CrossFit

  • Workout
    4 Rounds for time
    10 Hand Release push ups
    10 Pistols squats
    10 HSPU
  • Strength
    5 x 10 Seated on box KB See Saw Press

Monday 30 July 2018 - CrossFit

  • Workout
    15min amrap
    13 Front squats 60/40
    10 Burpee over bar
    7 Bar MU / C2B / Pull up
  • Strength
    Strength
    6 x 10 Bent over row

Sunday 29 July 2018 - CrossFit

  • Workout
    8 Turkish Get ups per side

    20 min amrap
    10 Push press 50/30
    20 KB swings 24/16
    Run to gate

Saturday 28 July 2018 - CrossFit

  • Workout
    In teams of 2
    18 min amrap
    You go I go format
    10 Wall balls 10/7,5
    10 Power Snatch 50/30

    Rest 10min and pack away
    then

  • Run 1 Mile


    1 mile run

Friday 27 July 2018 - CrossFit

  • Weightlifting
    Battery Test

    8 min find a 1 RM power clean for the day

    Rest 5min

  • Weightlifting 2


    6 min amrap
    Power Cleans 90% of 1RM for the day

Thursday 26 July 2018 - CrossFit

  • Workout
    15min amrap
    30 Jumping lunges
    30 SIt ups
    30 AIr Squats
  • Strength
    Rest 5min

    Max Height Box jump + 3 Broad jumps

Wednesday 25 July 2018 - CrossFit

  • Workout
    12min amrap
    15 Power Snatch 40/25
    30 DU
  • Strength
    Back Squat
    6 x 4 1 and 1/4 60% of 1rm

Tuesday 24 July 2018 - CrossFit

  • Workout first
    Workout Cap 12min
    3 Rounds for time
    21 Power Cleans 60/40
    15 Lateral bar hops
    9 T2B
  • Strength
    5 x 5 Strict press
    super set with
    5 x 10 hollow rock

Monday 23 July 2018 - CrossFit

  • EMOM
    30min EMOM
    5m HS Walk
    15 Wall balls
    10 Box Jump
    15 KB swing 24/16
    Rest

Sunday 22 July 2018 - CrossFit

  • Workout
    2 Rounds for time
    25 DL 60/40
    50 Jumping lunges
    75 Sit ups

Saturday 21 July 2018 - CrossFit

  • Workout
    800m Burden Run 20/15
    30 plate GTOH
    400m Burden Run 20/15
    30 Plate GTOH
    800m Burden Run 20/15

Friday 20 July 2018 - CrossFit

  • Workout
    30min amrap
    Run to gate
    20 Sit ups
    15 Pull ups
    10 Box jumps

Thursday 19 July 2018 - CrossFit

  • Workout
    For time
    30 Power Cleans 60/40
    30 Push Press 60/40
    100 DU

  • Strength
    Strength
    5 x 6 DB in each arm box step over.
    DONOT DROP DUMBBELLS IF YOU DROP YOU WILL BE GIVEN 50 BURPEE PER DUMBBELL DROPPED

Wednesday 18 July 2018 - CrossFit

  • Workout
    12 min cap
    100 Strict press Barbell only, every time you put the barbell down do 15 V Sits
    Then
    EMOM 20
    40 Sec Bike
    40 Sec Row
    10 Step ups 24/20"
    15 Air Squats
    Rest

Tuesday 17 July 2018 - CrossFit

  • Workout
    Complete all reps as you see fit you break up how you want to
    20 Ropes climbs
    60 T2B
    300 DU
    200 air squats
    100 Slam Balls 10/5

Monday 16 July 2018 - CrossFit

  • Workout
    7min amrap
    Max Burpees
    Rest 10min
    5min amrap
  • Workout 2

    Max Box jumps

Sunday 15 July 2018 - CrossFit

  • Workout
    30-20-10
    Push Press 50/30
    Front Squat 50/30

Saturday 14 July 2018 - CrossFit

  • Saman
    8 Rounds for time
    13 Deadlifts 80/60
    17 Wall balls 10/7,5kg
    400m Run

Friday 13 July 2018 - CrossFit

  • 1RM Back Squat
    For Weight

Thursday 12 July 2018 - CrossFit

  • Workout
    3 Rounds
    5min amrap
    10 Pull ups
    10 Push ups
    10 DB Snatchs 50/35
    Rest 2 Min

Wednesday 11 July 2018 - CrossFit

  • Isabel
    For Time
    30 Snatches (61/43 kg)

Tuesday 10 July 2018 - CrossFit

  • Workout
    18min amrap
    Run to Gate
    15 Power Cleans 43/30
    10 T2B

Monday 9 July 2018 - CrossFit

  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg

Sunday 8 July 2018 - CrossFit

  • Workout
    Run to gate
    10 Pull ups
    Run to gate
    10 Slam Balls 10/5kg
    Run to gate
    20 Pull ups
    Run to gate
    20 Slam Balls 10/5kg
    Run to gate
    30 Pull ups
    Run to gate
    30 Slam balls 10/5kg

Saturday 7 July 2018 - CrossFit

  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Friday 6 July 2018 - CrossFit

  • 1RM Deadlift
    For Weight

Thursday 5 July 2018 - CrossFit

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Wednesday 4 July 2018 - CrossFit

  • Workout
    8 Rounds for time
    Run to gate
    10 Burpees over bar

Tuesday 3 July 2018 - CrossFit

  • Workout
    "Jack"
    Armap 20
    10 Push Press 52/35
    10 Kb Swing 24/16
    10 Box jump 24"/20"

Monday 2 July 2018 - CrossFit

  • Workout
    4 Rounds Train format work 1 min at each station
    Max Wall balls
    Max Push ups
    Max SDHP 40/30
    Rest

Sunday 1 July 2018 - CrossFit

  • Workout
    3 Rounds for time
    800m Run
    20 Box Jumps 24/30
    20 DB Snatchs 50/15

Saturday 30 June 2018 - CrossFit

  • Workout
    In Pairs
    Minimum work is 10 Reps each time
    50 Thrusters 40/30
    50 Pull ups
    40 Thrusters
    40 Pull ups
    30 Thrusters
    30 Pull ups

    Then

    1,6km Run together

Friday 29 June 2018 - CrossFit

  • Strength
    25 min to find a heavy Cluster
  • Workout
    30-20-10 14 min Cap
    Wall Balls 10/7,5
    Power Snatch 35/25

Thursday 28 June 2018 - CrossFit

  • Workout 1
    12 min amrap
    20 KB Snatch 24/16 (10 Per arm)
    20 Abmat Sit ups
    20 Air Squats

    Rest 5 Min

  • Workout 2
    8 min amrap
    20 Slam balls
    20 V Sits
    10 Push ups

    Rest 5min

  • Workout 3
    4 Min Amrap
    Run to gate then MAX Burpees

Wednesday 27 June 2018 - CrossFit

  • Strength
    2 x 5 DL @ 70%
    2 x 3 DL @ 80%
    2 x 1 DL @ 90%
  • Workout
    For time - (15 Min Cap)
    60 DL 70/50
    45 Hang Power Clean 70/50
    30 Push Jerk 70/50

Tuesday 26 June 2018 - CrossFit

  • Strength
    7 x 3-5 Tempo HSPU 5 Sec Down Explode up
  • Workout
    15min Amrap
    10 HSPU
    20 Box Jumps 24/20
    30 DU

Monday 25 June 2018 - CrossFit

  • Strength
    2 x 6 Back Squat @ 70%
    3 x 3 Back Squat @ 80%
    2 x 1 Back Squat @ 90%
  • Workout
    11 Min Amrap
    5 Bar MU or C2B to Pull ups
    10 Pistols
    15 Push ups

Sunday 24 June 2018 - CrossFit

  • Strength
    3 x 10 Back Rack step ups 24/20 (10 Per Leg)
  • Workout
    Amrap 12
    21 KB Swings 24/16
    15 Goblet Squats 24/16
    9 Box Jumps 24/20

Saturday 23 June 2018 - CrossFit

  • Workout
    Run to gate
    30 Pull ups
    30 Burpees
    Run to gate
    20 Pull ups
    20 Burpees
    Run to gate
    10 Pull ups
    10 Burpees

Friday 22 June 2018 - CrossFit

  • Strength
    2 x 6 Power Snatch 40/25
    2 x 5 Power Snatch 50/35
    2 x 3 Power Snatch 60/45
    1 x 2 Power snatch 70/55
  • Workout
    0-3min
    100 DU
    3-6 min
    50 DU
    10 Power Snatch 60/40
    6-9 min
    2 Rounds
    25 DU
    5 Power Snatch
    9-12 min
    Amrap Power Snatch

Thursday 21 June 2018 - CrossFit

  • Workout
    EMOM 35
    15 Wall balls 10/7,5
    10 DB Clean & Jerk 50/15kg (5 Per Arm)
    15 V SIts
    10 Ring dips
    Rest

Wednesday 20 June 2018 - CrossFit

  • Strength
    3 x 8 DL @ 60%
    3 x 5 DL @ 70%
    3 x 2 DL @ 80%
    3 x 1 DL @ 90%
  • Workout
    10-8-6-4-2
    Squat Clean 70/50
    2-4-6-8-10
    C2B

Tuesday 19 June 2018 - CrossFit

  • Strength
    10 x 3 Push Press Heavy
  • Workout
    for every 3min for 4 Rounds
    if finsihed before 3min that is your rest

    20 Box Jump 24/16
    15 STOH 60/40
    15 T2B / High Knees

Monday 18 June 2018 - CrossFit

  • Strength
    Back Squat
    2 x 8 @ 60%
    2 x 5 @ 70%
    2 x 3 @ 80%
    2 x 1 @ 90%
  • Workout
    Workout
    12min amrap
    20 DB Snatch 50/15kg Alternating
    20 SIngle DB front rack on the spot lung (Alternating)
    40 DU

Friday 15 June 2018 - CrossFit

  • Strength
    2 x 8 Power Clean jerk 40/25
    3 x 6 Power Clean and jerk 50/35
    4 x 4 Powe Clean and Jerk 60/45
  • Workout
    7 Min Amrap
    8 Burpee Box Jump Over
    8 DB Snatch 60/40 Pound

Thursday 14 June 2018 - CrossFit

  • EMOM
    zEMOM 30
    6-8 Push Jerk 60/40
    8 - 12 Pistols
    1 - 2 Rope Climbs
    14/10 Cal Row
    Rest

Wednesday 13 June 2018 - CrossFit

  • Strength
    6 x 2 Deadlifts @ 80% Explode up with a 2 Sec down
  • Workout
    25min Cap
    2 Rounds for time
    40 Wall balls 10/7,5
    30 KB Swings 24/16
    20 Pull ups

Tuesday 12 June 2018 - CrossFit

  • Strength
    HSPU
    5 x 8 - 15
  • Workout
    18 min amrap
    5 Bar Mu - 7 C2B or Pull ups
    10 OH Squats 50/30
    50 DU

Monday 11 June 2018 - CrossFit

  • Strength
    Tempo Back Squat
    6 x 3 @ 70% 2 Sec Down / 2 Sec up
  • Workout
    5 Rounds
    10 Push Jerk 50/35
    20 Box Jumps 24/20

Sunday 10 June 2018 - CrossFit

  • Strength
    Seated on Box DB Strict Press
    DB in each arm
    4 x 4
    3 x 2
    2 x 2
  • Workout
    20min amrap
    Run to Gate
    1 Rope Climb

Saturday 9 June 2018 - CrossFit

  • Workout
    12min amrap
    train format
    In Teams of 2
    2-4-6-8-10…..
    Burpee Pull ups
    Front Squats 60/40

    Rest 5min

    Repeat the person who started the first round
    now goes 2nd and follows

Friday 8 June 2018 - CrossFit

  • Strength
    6 x 5 TnG Power Snatch
    Try go as heavy as you can
  • Workout
    15 EMOM
    20/14 Cal bike / Row
    5-10 HSPU
    15 Slam Balls 10/5

Thursday 7 June 2018 - CrossFit

  • Workout 1
    15 Min amrap
    20 Alternating DB Snatch 50/15kg
    20 Pistols
    40 DU

    Rest 5min

  • Workout 2
    15 min Amrap
    20 DB Hang Clean & Jerk 50/15kg
    20 Box Step ups 30/24"
    40 DU

Wednesday 6 June 2018 - CrossFit

  • Strength
    8 x 2 Deadlifts @ 80%
  • Workout
    9 Min amrap
    9 C2B
    9 Power Clean 70/50
    9 Front Squat

Tuesday 5 June 2018 - CrossFit

  • Strength
    5 x 3 Snatch Grip Strict Press
  • Strength
    3 x 3 Snatch Grip Push Press
  • Strength
    2 x 2 Snatch Grip Push Jerk
  • Strength
    1 x 1 Snatch Grip Spilt Jerk
  • Workout
    10 min amrap
    20 Power Snatch 35/25
    15 Burpees Over bar

Monday 4 June 2018 - CrossFit

  • Strength
    Tempo Back Squat
    6 x 3 @ 75% 3sec down / 3 Sec up
  • Workout
    21-15-9
    Back Rack Lunge 60/40
    Ring dip

Sunday 3 June 2018 - CrossFit

  • Strength
    5 x 2 Turkish Get ups per arm
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Saturday 2 June 2018 - CrossFit

  • BOX WOD
    4 Rounds
    Share with a frined.
    Run to gate (Together)
    20 Burpees Share as you please
    Run to Gate (Together)
    30 Jumping Squats

Friday 1 June 2018 - CrossFit

  • Strength
    6 x 5 TnG Power Clean and Jerk
    Try go as heavy as you can
  • Workout
    12 Min Amrap
    12 OH Squats 60/40
    10 SDHP 60/40
    8 C2B

Thursday 31 May 2018 - CrossFit

  • Workout
    For time 20min Cap
    100 DU
    50 T2B
    75 DU
    50 Wall ball 10/7,5
    100 DU

Wednesday 30 May 2018 - CrossFit

  • Strength
    8 x 2 DL @ 80%
  • Workout
    10 min EMOM
    Alternating min
    10 Back Lunges 60/40
    10 Push ups

Tuesday 29 May 2018 - CrossFit

  • Strength
    5 x 5 Push Press (Heavy)
  • Workout
    13 min amrap
    8 HSPU
    10/10 each arm DB Clean and Jerk 50/15kg
    12 V-sits

Monday 28 May 2018 - CrossFit

  • Strength
    Tempo Back Squat
    5 x 5 @ 70% 3 Sec down, 3 Sec Up
  • Workout
    13 min Amrap
    10 Box Jump 24/20
    10 Power Snatch 50/30
    10 Burpees

Sunday 27 May 2018 - CrossFit

  • Workout
    3 Rounds for time
    50 Air Squats
    50 KB SDHP 24/16
    50 Sit ups

Saturday 26 May 2018 - CrossFit

  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Friday 25 May 2018 - CrossFit

  • Strength
    25min to find a 1 Rm power Snatch
  • Workout
    3 Rounds for time
    12 T2B
    8 Power Snatch 60/40

Thursday 24 May 2018 - CrossFit

  • Workout
    EMOM 40
    Bike 15/10
    8 Push Press 50/35
    5-8 Box Jump 30"/24"
    5-10 C2B or Pull ups
    Rest

Wednesday 23 May 2018 - CrossFit

  • Stregnth
    8 x 2 DL 70% of 1 rm
  • Workout
    11min amrap
    15 Wall ball 10/7,5
    15 Push up
    15 KB snatches 24/16

Tuesday 22 May 2018 - CrossFit

  • Strength
    10 Rounds
    3 - 5 HSPU or Box HSPU
    Straight into
    15 PVC Pipe strict press
    *There is no formal rest
    ** your rest is the PVC pipe Strict press
  • Workout
    Workout
    3 Rounds for time
    21 SDHP 50/30
    15 Burpee over bar
    9 OH Squats 50/30

Monday 21 May 2018 - CrossFit

  • Strength
    Back Squat
    7 x 3 @ 80%
  • Workout
    50 DU
    20 Push Press 50/35
    50 DU
    20 Front Squat 50/35
    50 DU
    20 Thrusters 50/35

Sunday 20 May 2018 - CrossFit

  • Stregnth
    Strength
    Strict press
    3 x 4
    2 x 3
    2 x 2
  • Workout
    3 Rounds
    20 Burpees
    20 Push press 50/30

Saturday 19 May 2018 - CrossFit

  • Workout
    800m Run
    50 Pull ups
    50 Air Squats
    50 Push ups
    800m Run

Friday 18 May 2018 - CrossFit

  • Strength
    10 Rounds of the following complex
    1 Power Clean
    2 Hang Power clean
    3 Front squat

Thursday 17 May 2018 - CrossFit

  • Workout
    30 min amrap
    Run to gate
    50 DU
    20 Box step ups 30/24
    10 T2B

Wednesday 16 May 2018 - CrossFit

  • Stregnth
    5 x 8 DL at 60% of 1RM
  • Workout
    21-15-9 (12min Cap)
    Burpee over bar
    Push press 50/30

Tuesday 15 May 2018 - CrossFit

  • Workout
    4 Rounds
    4min amrap
    15 Wall balls 10/7,5
    10 Med ball Cleans
    5 Push ups
    Rest 2min between rounds
    Start where you finished off

Monday 14 May 2018 - CrossFit

  • Strength
    Deload week
    Monday 14th
    Back Squat 10 x 5 @ 60% (Deload)

  • Workout
    3 Rounds 11min cap
    20 KB swings 24/16
    20 Goblet Squats 24/16

Sunday 13 May 2018 - CrossFit

  • Core Midline
    4 x 20 Hollow Rock
    4 x 20 Arch Rock
  • Workout
    21-15-9
    Ring Row
    Box Jumps 30/24

Saturday 12 May 2018 - CrossFit

  • Workout
    Train format
    4 Rounds max effort in each min
    Max DB Thrusters 50/30
    Max T2B
    Max Cal Row or Bike 2 rounds each
    Rest

Friday 11 May 2018 - CrossFit

  • Stregnth
    6 x 3 Snatch Balance
  • Randy
    75 Snatches for Time 35/25kg

Thursday 10 May 2018 - CrossFit

  • Workout
    10min amrap
    20 Clean and Jerks 50/30
    20 laterel over bar hops
    20 Slam Balls 10/5

    Rest 5 min
  • Workout 2
    7min amrap
    10 Clean and Jerks 60/40
    10 Lateral over bar hops
    10 Slam balls 10/5
    Rest 3min
  • Workout 3
    Amrap 4min
    5 Clean and Jerk at 70kg
    5 later over bar hops
    5 slam balls 10/5

Wednesday 9 May 2018 - CrossFit

  • Strength
    5 x 10 Romanian DL
    Super set
    5 x 20 Hollow rocks
  • Workout
    12 min amrap
    10 DL 70/50
    10 Pull up
    10 Shoulder to OH head 70/50

Tuesday 8 May 2018 - CrossFit

  • Practice
    15min HS Walk
  • Workout
    EMOM 30 Alternate min
    3 - 5 HSPU
    2 Rope climb
    10 DB snatch 50/30
    14/10 Cal Rower
    8 - 10 Box Jump 24/20

Monday 7 May 2018 - CrossFit

  • Stregnth
    Back Squat
    6 x 4 at 80%
  • Workout
    12 EMOM all work done in the same min
    6 Burpee over bar + 5 Power cleans 60/40

Sunday 6 May 2018 - CrossFit

  • Workout
    5-10-15-20-25...... and so on for 20min
    Sit ups
    DB Snatches 50/30 pound
    Push ups

Saturday 5 May 2018 - CrossFit

  • Workout
    In teams of 2 minimum work is 20 reps before you may swop
    3 rounds
    Run 400 together
    60 AIr Squats
    60 DL 100/70

Friday 4 May 2018 - CrossFit

  • Strength
    5 x 5 Strict pull ups or Negtives
  • Workout
    4 Rounds for time
    10 Power Clean 70 / 50
    50 DU

Thursday 3 May 2018 - CrossFit

  • Workout
    For time
    75 KB Swings 24/16
    50 Air Squats
    25 Burpees
    50 box jumps 24/20
    75 SIt ups

Wednesday 2 May 2018 - CrossFit

  • Workout & Strength combined
    5 Rounds
    10 Banded DL max Weight 90/60 (Unbroken)
    Super Set
    10 DB in each hand front rack Lunge (you choose weight) (5 Per Side)
    Super set
    Sprint to gate

Tuesday 1 May 2018 - CrossFit

  • In teams of 3
    In teams of 3 complete as you see fit
    200 Wall balls 10/7,5
    150 DB Snatches 50/30
    100 DB Push Press 50/30
    50 T2B

Monday 30 April 2018 - CrossFit

  • Strength
    6 x 4 Back Squat at 75%
  • Workout
    7min amrap
    2-4-6-8....
    Bar Mu or C2B or Pull up
    Front Squats 70/45

Sunday 29 April 2018 - CrossFit

  • Workout
    3 Rounds for time
    20 Thrusters 45/30
    15 SDHP 45/30
    Run to gate

Saturday 28 April 2018 - CrossFit

  • Workout
    Teams of 2 Run together Share reps as you see fit
    2 Rounds for time
    800m Run together
    50 Wall balls 10/7,5
    40 Power Cleans 70/45

Friday 27 April 2018 - CrossFit

  • Workout
    12 Rounds in pairs
    6 Rounds each you go I go format
    10 DL 100/70
    10 Box jumps 24/20
    10 Push ups

Thursday 26 April 2018 - CrossFit

  • Workout
    8 rounds for time 25min cap
    Run to Gate
    5 Pull up
    10 V Sits
    15 Slam Ball 10/5

Wednesday 25 April 2018 - CrossFit

  • Strength
    10 Rounds
    10 Good mornings you choose weight
    5 - 7 Friend Glute ham rasies
  • Workout
    10-20-30 for time
    Body weight lunges
    10-20-30
    DU

Tuesday 24 April 2018 - CrossFit

  • Strength
    6 x 3 Push press (heavy)
  • Workout
    Amrap 14
    10 KB Swing 24/16
    8 lateral Burpee over bar
    6 DL 100/70

Monday 23 April 2018 - CrossFit

  • Strength
    5 x 5 Back Squat 75% of 1RM
  • Workout
    3 Rounds for time
    10 Front Squat 60/40
    20 Bar lateral Hops (10 Per side)

Sunday 22 April 2018 - CrossFit

  • Sunday 22nd
    Sunday 22nd
    3 rounds for time
    Run 400m
    15 Push ups
    10 Pull ups

Saturday 21 April 2018 - CrossFit

  • Fun Saturday
    18 Min amrap
    In teams of two you finish a round before your partner starts the round
    10 DB Snatch 50/35 (5 per arm)
    12m Shuttle run 6m there 6m back
    5 Burpees

Friday 20 April 2018 - CrossFit

  • Friday 20th
    Spend 25min to find a Heavy 5 TnG Power Clean

    then

    Take 60% - 70% of your 5 TnG clean
    EMOM 10
    3-4 TnG Power Clean and Jerk

Thursday 19 April 2018 - CrossFit

  • Thursday 19th
    Armap 22min
    10 single each arm DB Push Press 50/35
    20 Sit ups
    30 Air Squats

Wednesday 18 April 2018 - CrossFit

  • Wednesday 18th
    6 Rounds
    10 Banded (Unbroken) DL MAX 70 / 40 Choose Different colour bands
    Superset
    10 box Step ups (5 per leg) Choose weight 24"/ 20" Box

    6 Hill Sprints

Tuesday 17 April 2018 - CrossFit

  • EMOM Tuesday
    Rest 3min between EMOMS

    EMOM 6 all done in the same min
    5 Burpees + 6 Wall balls 10/7,5

    Rest 3 Min

    EMOM 6 all done in the same Min
    6 KB Swing 24/16 + 6 Goblet Squat 24/16

    Rest 3min

    EMOM 6 all done in the same min
    20 DU or singles + 10 Body Weight lunges (5 Per side)

Monday 16 April 2018 - CrossFit

  • Strength
    4 x 5 Back Squat 70% of 1 Rm
  • WOD
    Workout
    8 Min amrap
    8 T2B or High Knees
    8 Box Jump 24'/20'

Sunday 15 April 2018 - CrossFit

  • Test Week
    Sun 15th
    30-20-10
    Push Press 50/30
    Front Squat 50/30

Saturday 14 April 2018 - CrossFit

  • Dave Farewell WOD
    Dave Farewell WOD

Friday 13 April 2018 - CrossFit

  • 1RM Back Squat
    For Weight

Thursday 12 April 2018 - CrossFit

  • Test Week
    Thurs 12th
    3 Rounds
    5min amrap
    10 Pull ups
    10 Push ups
    10 DB Snatchs 50/35
    Rest 2 Min Between amraps

Wednesday 11 April 2018 - CrossFit

  • Isabel
    For Time
    30 Snatches (61/43 kg)

Tuesday 10 April 2018 - CrossFit

  • Test Week
    Tues 10th
    18min amrap
    Run to Gate
    20 Wall balls 10/7,5
    15 Box Jumps 24"/20"

Monday 9 April 2018 - CrossFit

  • The Open 17.5
    10 rounds for time:

    - 9 Thrusters
    - 35 Double Unders

    M: 43 Kg
    F: 29kg
  • 25min Cap
    25min Cap

Sunday 8 April 2018 - CrossFit

  • Sunday 8th Test Week
    Run to gate
    10 Pull ups
    Run to gate
    10 Slam Balls 10/5kg
    Run to gate
    20 Pull ups
    Run to gate
    20 Slam Balls 10/5kg
    Run to gate
    30 Pull ups
    Run to gate
    30 Slam balls 10/5kg

Saturday 7 April 2018 - CrossFit

  • Saturday 7th Test Week
    NANCY
    5 Rounds for time
    400m Run
    15 Over Head squats 43 / 29
  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Friday 6 April 2018 - CrossFit

  • Friday 6th
    1 Rep Max Dead Lift
  • 1RM Deadlift
    For Weight

Thursday 5 April 2018 - CrossFit

  • Thursday 5th Test Week
    Grace
    30 Clean and Jerk 61/43
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Wednesday 4 April 2018 - CrossFit

  • Wednesday Test Week
    8 Rounds for time
    Run to gate
    10 KB snatch per arm 24/16

Tuesday 3 April 2018 - CrossFit

Jack

  • Tuesday 3rd Test Week
    "Jack"
    Armap 20
    10 Push Press 52/35
    10 Kb Swing 24/16
    10 Box jump 24"/20"

Monday 2 April 2018 - CrossFit

  • Monday 2nd
    4 Rounds Train format work 1 min at each station
    Max Wall balls
    Max Push ups
    Max SDHP 40/30
    Rest

Sunday 1 April 2018 - CrossFit

  • Sunday 1st
    Run 800m
    10 Pull ups
    Run 800
    10 Slam Balls 10/5
    Run 400m
    20 Pull ups
    Run 400m
    20 Slam Balls
    Run to Gate
    30 Pull ups
    Run to Gate
    30 Slam balls

Saturday 31 March 2018 - CrossFit

  • Saturday 31st
    Teams of 2
    50 Power Snatch 50/30
    40 Box Jump
    50 Power Snatch
    30 Box Jump
    50 Power Snatch
    20 Box Jump
    50 Power Snatch
    10 Box Jump

Friday 30 March 2018 - CrossFit

  • Friday 30th
    4 Rounds for time In teams of 2 share the reps
    40 DB Snatch 50/35
    400m Run (Run together)
    40 Wall ball 10/7,5kg
    Rest 2min between each round

Thursday 29 March 2018 - CrossFit

  • Thursday 29th
    7 x 10 Back Squat
    superset with
    20 Hollow Rock

Wednesday 28 March 2018 - CrossFit

  • Wednesday 28th
    4 x 4 Strict press

  • Workout
    2 Rounds for time
    30 Push ups
    30 Air Squats
    30 Sit ups

Tuesday 27 March 2018 - CrossFit

  • Tuesday 27th
    30 Min Emom
    2 Rope Climb Legless for both or 1 Legless and 1 normal or both Normal or only one rope climb
    8 DB Thrusters
    30 sec Row
    12 KB swings 24/16
    Bike 30 sec

Monday 26 March 2018 - CrossFit

  • Mon 26th
    21-15-9-15-21
    Power Clean 60/40
    Burpee

Sunday 25 March 2018 - CrossFit

  • Train format - Max reps - 1min stations
    Bike 25/17cal or 18/10cal (get the cals done in the Min, rest for remainder of Min!)
    HSPU or Hand Release Push Ups
    Power Snatch 50/35kg or 40/25kg
    KB Goblet Squats 32/24kg or 24/16kg
    D/U
    Row cals
    Rest - either for 1 Round or more dependent on Class Size

Saturday 24 March 2018 - CrossFit

  • Open WOD 18.5
    Open WOD 18.5

Friday 23 March 2018 - CrossFit

  • AMRAP 20
    10 Medball Cleans 10/7.5kg
    12 Burpee over Ball (lateral)
    14 OH Lunge with Ball 10/7.5kg
    Run to Gate and Back

Thursday 22 March 2018 - CrossFit

  • Clean and Split Jerk
    10 Rounds of ...
    2 Squat Clean
    2 Split Jerk
    *drop and reset the Cleans
    **catch and reset the Jerks - don't drop till BOTH jerks are finished
    ***use a challenging Load, however focus on Not Missing any lifts - GROOVE it Baby!

Wednesday 21 March 2018 - CrossFit

  • For Time ...
    800m Run
    100 Wall Balls 10/7.5kg or 7.5/5kg
    800m Run
    100 KB Snatch 24/16kg or 12/8kg or DB Snatch (split reps equally between arms in any order you choose)
    200 D/U or S/U (or a combo of D/U and S/U)

Tuesday 20 March 2018 - CrossFit

  • Superset the Following - 10 Rounds of each
    Strict Press - from the rack
    5 reps (every 2 sets increase the Load!)
    Bent Over Row
    10 reps (every 2 sets increase the Load!)
    Supine Hip Lifts
    15 reps

Monday 19 March 2018 - CrossFit

  • AMRAP 15
    2 - 4 - 6 - 8 - 9 - 10 - 12 ... Onward till time Runs Out
    C2b or Jumping Pull Ups
    Thrusters 50/35kg or 35/20kg
    Box Jumps 24/20inch

Sunday 18 March 2018 - CrossFit

  • For Time ...
    800m Run
    then ...
    20 - 15 - 10
    Clean and Jerk 50/30kg
    Burpee over Bar (lateral)
    finish with ...
    800m Run

Saturday 17 March 2018 - CrossFit

  • Open 18.4
    Open WOD 18.4

Friday 16 March 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) Row 40sec
    2) 7/7 Hammer Strikes
    3) Front Rack Step Up 40/25kg on 20 inch Box 6 Reps per Leg
    4) 40 sec of Bike
    5) 5 - 10 Strict Ring Dips

Thursday 15 March 2018 - CrossFit

  • Snatch Stuff
    10 Rounds of ...
    2 Hang Power Snatch
    straight into ...
    2 Snatch Balance with Dip/Drive
    straight into ...
    2 Squat Snatch from Floor
    *working Bar Flow and Grip
    **try not Drop the Bar UNTIL the WHOLE Complex is Complete!

Wednesday 14 March 2018 - CrossFit

  • In Pairs - AMRAP 20 - Share Reps Equally
    Run to Gate and Back - Together
    20 T2b
    40 Wall Balls 10/7.5kg or 7.5/5kg

Tuesday 13 March 2018 - CrossFit

  • Superset the Following
    Overhead Squats
    10 sets of 3 reps
    *try and go heavier each set, even by 1kg

    Pike Toe Lifts over a KB
    10 sets of 20 reps

Monday 12 March 2018 - CrossFit

  • AMRAP 15
    4 HSPU
    6 D/L 102/75kg or 80/55kg
    8 Box Jumps 24/20inch ot Step Ups

Sunday 11 March 2018 - CrossFit

  • For Time
    800m Run
    then ...
    20 - 15 - 10
    Power Snatch 50/30kg
    Overhead Squats 50/30kg
    finish with ...
    800m Run

Saturday 10 March 2018 - CrossFit

  • Open WOD 18.3
    Open WOD 18.3

Friday 9 March 2018 - CrossFit

  • 21 - 15 - 9 - 15 - 21
    KB Swing 24/16kg
    Lateral Burpee over KB
    Step Ups 30/24 inch Box

Thursday 8 March 2018 - CrossFit

  • 10 Rounds ...
    1 High Hang Squat Clean
    1 Hang Squat Clean
    1 Squat Clean from the Floor
    3 Split Jerks
    *you MAY drop and reset the Cleans
    **the 3 Split Jerks need to be UNBROKEN
    ***load for technique with a sprinkle of challenge!
    ****catch the Split Jerk and set yourself for the next Rep, don't TnG them

Wednesday 7 March 2018 - CrossFit

  • AMRAP 15
    5 C2b
    5 HSPU - pay attention to HEELS for the Line for Open Standard!
    10 Front Rack Lunge 50/35kg

Tuesday 6 March 2018 - CrossFit

  • Superset the Following
    Back Squats
    10 sets of 3 reps
    * lets have the last 5 sets at 80%

    Feet to KB
    10 sets of 7
    *get a KB and lie down
    **smooth and controlled curl your legs up till toes touch KB

Monday 5 March 2018 - CrossFit

  • Muscle Up Skill
    Spend 20mins working Ring or Bar MU skill or Kipping Pull Ups
    *pick the MU you struggle with and work
  • AMRAP 14
    100 - 80 - 60 - 40 - 20 D/U or S/U
    50 - 40 - 30 - 20 - 10 Wall Balls 10/7.5kg or 7.5/5kg
    *if you finish before 14mins then your score is your time, if not then the score is your reps
    **you are welcome to use the POUND Balls for Rx 20/14lbs if you can get one!

Sunday 4 March 2018 - CrossFit

  • 3 Rounds - Train Format - Max Reps - 1min per Station
    Row cals
    STOH 40/25kg
    KB SDHP 24/16kg
    Burpees
    Medball Cleans 10/7.5kg
    REST - as needed dependent on Class Size (1min or 2min???)

Saturday 3 March 2018 - CrossFit

  • OPEN WOD 18.2
    OPEN WOD 18.2

Friday 2 March 2018 - CrossFit

  • AMRAP 20
    20 Overhead Plate Lunge on the Spot and Alternating 20/10kg
    15 Push Ups
    10 Plate Sit Ups 20/10kg

Thursday 1 March 2018 - CrossFit

  • Snatch Stuff
    4 x 3 Heaving Snatch Balance - Bar or PVC ONLY! (something we have not played with yet! Read the Burgener posters for a clue!)
    4 x 3 Snatch Balance with Dip/Drive (load here BUT the focus is on Speed Under the Bar!)
    4 x 3 HIGH Hang Squat Snatch (small dip/drive and then PULL yourself down under the Bar!)

Wednesday 28 February 2018 - CrossFit

  • AMRAP 15
    3 C2b or Jumping C2b
    6 Power Clean 50/30kg or 40/20kg
    9 Box Jump or Step Ups
    *work PERFECTION on C2b Kip

Tuesday 27 February 2018 - CrossFit

  • Superset the following
    7 x 3 Front Squat (challenging but not as heavy as you can go!)
    7 x Hold as PERFECT an L Sit as you can (no time specification, just hold the best position you can for as long as you can)
    7 x 7 Feet on Box Ring Row

Monday 26 February 2018 - CrossFit

  • EMOM 20 - Alt Movements
    1) 5 - 7 HSPU or Box HSPU
    2) 25 Air Squats
    3) 15 D/L 60/40kg or 50/30kg (try unbroken here!)
    4) 50 D/U or 30sec of practice
    *lets dial in the HSPU for this week
    **the rest of the movements are there to unstick you from 18.1 and also keep us primed for the rest of The Open

Sunday 25 February 2018 - CrossFit

  • Strict Cindy - AMRAP 20
    5 Strict Pull Ups
    10 Push Ups
    15 Air Squats

Saturday 24 February 2018 - CrossFit

  • 18.1
    Open WOD 18.1

Friday 23 February 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) Bike 40sec
    2) 20 Russian KB Swings 24/16kg
    3) 10 Box Jumps 24/20inch
    4) 5 - 10 Ring Dips
    5) 12 Medball Cleans 10/7.5kg

Thursday 22 February 2018 - CrossFit

  • AMRAP 20
    5 STOH 60/40kg
    10 Back Squat 60/40kg
    15 Bar Lateral Burpees

Wednesday 21 February 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) 8 T2b or High Knees
    2) 14 Alt DB Snatch 50lbs/15kg (try change in the air!) / scaled 40/20lbs
    3) 15/10cal Row / scaled 12/8 cal Row
    4) 15 Wall Balls 10/7.5kg / scaled 7.5/5kg
    5) 50 DU or 30sec of Practice

Tuesday 20 February 2018 - CrossFit

  • AMRAP 15
    5 HSPU/ scaled 5 KB Push Press 16/12kg (per arm!)
    10 Burpee Box Over (box facing) / scaled can step on!
    15 D/L 80/55kg/ scaled 60/45kg

Monday 19 February 2018 - CrossFit

  • AMRAP 16
    8 C2b or Jumping C2b
    35 DU or 50 SU
    20 - 18 - 16 - 14 - 12 - 10 Power Clean
    Rx Loads: 40/25; 50/30; 60/35; 70/40; 80/45; 90/50kg
    Scaled Loads: 30/15; 40/20; 50/25; 55/30; 60/35; 65/40kg

Sunday 18 February 2018 - CrossFit

  • 5 Rounds of ...
    10 Back Squat at 75%ish (from the rack!)
    10 DB Z Press
    10 Bar Bent Over Row
  • 4 Rounds of ...
    Air Assault Bike
    4 x 20/12 cal SPRINT/2:30 rest

Saturday 17 February 2018 - CrossFit

  • Ring MU
    Spend 20mins practicing - do Bar MU or Kipping Pull Ups if need be.
  • For Time ...
    800m Run
    35 - 25 - 15 Thrusters 45/30kg

Friday 16 February 2018 - CrossFit

  • Box Jumps
    5 x 5 TnG Box Jumps
    *time for those who struggle with TnG to practice
    **this could help huge in The Open
  • AMRAP 15
    2 - 4 - 6 - 8 - 10... Onward in 2's HSPU
    15 Power Snatch 35/20kg

Thursday 15 February 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) 10 DB Overhead Lunge 50lbs/15kg (2x DB)
    2) Bike 30sec
    3) 20/12 Push Ups
    4) 15 Side Jack Knife per Side
    5) 10 Feet on Box Ring Row

Wednesday 14 February 2018 - CrossFit

  • 4 RFT - Finish the Work
    15 T2B
    15 Power Clean 50/35kg
    15 Burpee over Bar Lateral

Tuesday 13 February 2018 - CrossFit

  • HS Walk Skill
    15mins of Practice
  • AMRAP 15
    20 Wall Ball 10/7.5kg
    3 - 6 - 9 - 12 ... Onwards in 3's D/L 100/70kg

Monday 12 February 2018 - CrossFit

  • AMRAP 16
    3 Bar MU or 6 Kipping Pull Ups
    35 D/U or 50 S/U
    15 - 12 - 9 - 6 - 3 Squat Snatch
    *Snatch Load: 40/25kg - 50/30kg - 60/35kg - 70/40kg - 80/45kg (scaled Crew's Challenge yourselves on the Loads!)
    **Bar MU and D/U are CONSTANT
    ***Snatch Reps Decrease along with the subsequent Increase in Load
    ****YES! there may be a Load you can't do! Power Snatch/Overhead is ALLOWED for today!
    *****relax, set up properly, GIVE IT YOUR BEST!
    ******if you do get stuck on a Bar Load
    *******IF YOU FINISH then your Score is Max Reps and Your Time!

Saturday 10 February 2018 - CrossFit

  • In Pairs ... 3 Rounds!
    800m Run - together!
    100 KB Overhead Squats 24/16kg - share equally!
    800m Run - together!
    80 Thrusters 40/25kg - share equally!
    800m Run - together!
    60 Hang Squat Cleans 50/35kg
    *on the KB Overhead Squat you may do 10reps with Left arm then tag, try use both arms equally!

Friday 9 February 2018 - CrossFit

  • Train Format ... 1min per Station ... 3 Rounds for Max Reps!
    Row Cals
    HSPU - pay attention to your HEELS!
    D/L 100/70kg
    Box Jumps 24/20inch
    Alt DB Snatch 50lbs/15kg (change in the air!)
    REST

Thursday 8 February 2018 - CrossFit

  • AMRAP 20 - Max Reps
    5 C2b
    10 Front Rack Lunge 50/30kg
    15 SDHP 50/30kg

Wednesday 7 February 2018 - CrossFit

  • Squat Snatch
    Find a HEAVY for the Day SINGLE Squat Snatch
    *try as best as you can to do a Squat Snatch and not a Power Snatch/Overhead Squat

Tuesday 6 February 2018 - CrossFit

  • AMRAP 15 ... (As Many Reps...)
    10 C+J
    35 D/U
    *RDS 1 + 2 = 40/25kg
    *RDS 3 + 4 = 50/30kg
    *RDS 5 + 6 = 60/35kg
    *RD 7 onward = 70/40kg
    *1 Round is 10 C+J and 35 D/U
    **you spend 2 rounds with the same Load
    ***at RD 7 you bar stays loaded at 70/40kg

Monday 5 February 2018 - CrossFit

  • AMRAP 16 ... (As Many Reps...)
    10 - 20 - 30 - 40 T2b
    12 Burpee Box Over (Box Facing!) - No Step Down or Step Up!
    *so 10/12 then 20/12 then 30/12 and 40/12
    **be smooth and use your Kip
    ***the increasing T2b will challenge both Stamina and Game Planning

Sunday 4 February 2018 - CrossFit

  • AMRAP 20
    5 Ring Dip
    10 Back Squat 60/40kg - From the Floor
    15 KB SDHP 24/16kg
    Run to the Gate and Back

Saturday 3 February 2018 - CrossFit

  • In Pairs
    800m Run - Together
    150 Wall Balls - shared equally
    800m Run - Together
    100 HANG Power Snatch 50/30kg - shared equally
    800m Run - Together
    75 Burpee Box Over - shared equally

Friday 2 February 2018 - CrossFit

  • EMOM 30 - Alt Movements
    1) 3 Squat Clean with a Challenging LOAD! (Boys 90 or 80 or 70 or 60kg) (Ladies 65 or 55 or 45 or 35kg)
    2) 5 - 7 HSPU (kipping or strict)
    3) 5 - 10 C2b
    *5 people per station for a Full Class of 15
    ** focus on the HEELS for HSPU

Thursday 1 February 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) 40sec Row
    2) 12 Alt Front Rack DB Lunge 50lbs/15kg
    3) 12 KB Swing
    4) 40sec Bike
    5) 50 D/U or 30sec of practice

Wednesday 31 January 2018 - CrossFit

  • For Time ... Finish the WOD
    40 Thrusters 40/25kg
    40 Box Jump 24/20inch
    30 Thrusters
    30 Box Jump
    20 Thrusters
    20 Box Jump
    *yes I want you to be challenged
    **not being cheeky but Suck It Up and get it Done!
    ***you ALL have the TOOLS to succeed So Believe in Yourselves!

Tuesday 30 January 2018 - CrossFit

  • HS Walk Skill
    Spend 15mins practicing
  • AMRAP 15
    2 - 4 - 6 - 8 - 10 - 12 ... D/L 100/70kg (increase 2 reps each time!)
    8 Push Ups
    35 D/U

Monday 29 January 2018 - CrossFit

  • AMRAP 20
    2 Ring or Bar MU or 4 C2b/Kipping Pull Up
    4 Power Clean 60/40kg
    6 Front Squat 60/40kg
    *patience on the Muscle Ups
    **Singles on the Cleans
    ***UNBROKEN Squats

Saturday 27 January 2018 - CrossFit

  • In Pairs ... Time Cap 45mins (For Current Members! And YES you are welcome to Scale Movements! )
    800m Run
    50 HSPU or Box HSPU (feet on Box!)
    800m Run
    100 Burpee touch a 6inch Target (NO SCALING! Feel the Fitness Flow through you!)
    800m Run
    150 Alt DB Snatch (HEAVY ... perhaps some pairs work the 60 and 70lbs?) (naturally you can Scale the DB Load)
    *Runs are done together, share movement reps as needed!
  • In Pairs (Members with FRIENDS)
    400m Run
    50 Barbell Thursters (5 reps at a time!) 20/15kg
    400m Run
    50 Burpee over Bar (lateral, 5 reps at a time!)
    400m Run
    50 KB SDHP (5 reps at a time) 24/16kg

Friday 26 January 2018 - CrossFit

  • EMOM 30 - Alt Movements
    1) 2 Squat Snatch at around your 70%
    2) 6 T2b (how many UNBROKEN rounds can you get?)

Thursday 25 January 2018 - CrossFit

  • Superset the Following
    Strict Press: 2 x 10 reps; 2 x 7 reps; 2 x 5 reps; 2 x 3 reps
    L Sit Hold: not for time BUT for Quality Movement ( hold the most perfect position for you for as long as you can!)
    Bent Over Row: same sets and reps as Strict Press (Squeeeeeeeeeeeze those shoulder blades together)

Wednesday 24 January 2018 - CrossFit

  • As Many REPS As Possible in 15mins ... Chip Chip Away!
    10 Burpee Over Bar (Lateral)
    30 D/L 40/25kg
    30 Hang Power Clean 40/25kg
    30 STOH 40/25kg
    10 Burpee Over Bar (Lateral)
    20 D/L 60/35kg
    20 Hang Power Clean 60/35kg
    20 STOH 60/35kg
    10 Burpee Over Bar (Lateral)
    10 D/L 70/40kg
    10 Hang Power Clean 70/40kg
    10 STOH 70/40kg

Tuesday 23 January 2018 - CrossFit

  • EMOM 10 - Alt Movements FOR SKILL
    1) 7 TnG Box Jumps (goal is TnG, if TnG is not your friend then decrease reps so you can practice. Or step down if need be)
    2) 5m HS Walk
  • As Many REPS As Possible in 13mins - Climb the Ladder
    3 - 6 - 9 - 12 - 15 ... onward till Time
    C2b
    Overhead Squats 50/30kg
    *score is total reps completed

Monday 22 January 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) 12 DB Front Rack Lunge 50lbs / 15kg
    2) 5 - 10 HSPU
    3) Bike 40sec
    4) 12 (6/6) KB Snatch 24/16kg
    5) 50 D/U or 30sec of Practice

Saturday 20 January 2018 - CrossFit

  • Ring MU Skill
    *or Bar MU or Progressions
  • For Time
    30 - 20 - 10
    T2b
    KB One Arm Overhead Squats (split equally between both sides) 24/16kg
    *finish one side before changing on the Overhead Squats

Friday 19 January 2018 - CrossFit

  • Ring Dips
    5 x 5 - 10 (add load if possible!)
  • AMRAP 16
    40 Squat Clean 40/25kg
    15 Box Jump 24/20inch
    30 Squat Clean 60/40kg
    15 Box Jump
    20 Squat Clean 80/55kg
    15 Box Jump
    Max Squat Clean 100/65kg

Thursday 18 January 2018 - CrossFit

  • AMRAP 20
    5 STOH 50/30kg
    10 Front Rack Lunge - Alt and on the spot 50/30kg
    5 Bar MU
    20 Deadlift 50/30kg

Wednesday 17 January 2018 - CrossFit

  • AMRAP 16
    AMRAP 16
    40 Power Snatch 40/25kg
    15 HSPU
    30 Power Snatch 50/30kg
    12 HSPU
    20 Power Snatch 60/35kg
    10 HSPU
    Max Power Snatch 70/40kg

Tuesday 16 January 2018 - CrossFit

  • Strict Pull Ups
    5 x 5 - 10 (add load if possible!)
  • AMRAP 14
    60 Burpee over Bar (lateral)
    50 T2b
    40 Wall Ball 10/7.5kg
    30 Power Clean 60/40kg
    20 Ring or Bar M/U or C2b

Monday 15 January 2018 - CrossFit

  • HSPU
    5 x Max Reps (measure Open Standard and get a Judge!)
  • AMRAP 12
    3 - 6 - 9 - 12 ... Thrusters 45/30kg (Thrusters continue to climb in increments of 3's)
    10 - 20 - 30 - 40 - 50 ... D/U (D/U continue to climb in increments of 10's)

Saturday 13 January 2018 - CrossFit

  • 4 Rounds ... 1min per Station for Total Reps (work in TRAIN format!)
    1) Row cals
    2) Alt DB Snatch 50lbs and 15kg
    3) Burpee Touch 6inch Target
    4) Wall Ball 10/7.5kg
    5) D/U
    *there will be REST after the full round ... the number of REST mins is dependent on Class Size

Friday 12 January 2018 - CrossFit

  • EMOM 10
    1 or 2 or 3 Ring or Bar MU
  • 5 Rounds for Time
    12 T2b
    12 Power Clean 50/30kg

Thursday 11 January 2018 - CrossFit

  • Ring Dips
    5 x 7 - 10 (strict)
  • AMRAP 14
    6 HSPU - Open Standard
    9 Front Squats 60/40kg
    12 Box Jumps 24/20inch

Wednesday 10 January 2018 - CrossFit

  • Push Jerks and Midline
    3 x 10 - 3 x 7 - 3 x 5 - 3 x 3 TnG and UNBROKEN Push Jerk from the Rack
    Alternate superset of the following below ...
    20 Hollow Rock
    20 Arch Rock
    *Hollow/Arch are there to strengthen our Kip
    **if you cannot Rock then HOLD for 20sec
    ***perform the Hollow or Arch after EACH Push Jerk Set

Tuesday 9 January 2018 - CrossFit

  • EMOM 25 - Alt Movements
    1) 8 Burpee Box Over (Box Facing)
    2) 12 OH DB Lunge 50lbs/15kg
    3) 50 D/U
    4) 15 KB SDHP 24/16kg
    5) 35sec on Bike

Monday 8 January 2018 - CrossFit

  • AMRAP 16
    12 Squat Snatch 40/25kg
    12 C2b
    10 Squat Snatch 50/30kg
    10 C2b
    8 Squat Snatch 60/35kg
    8 C2b
    6 Squat Snatch 70/40kg
    6 C2b
    4 Squat Snatch 80/45kg
    4 C2b

Saturday 6 January 2018 - CrossFit

  • In Pairs for Time
    1 Mile Run
    100 Alt DB Snatch HEAVY!
    100 Alt one arm OH DB Lunge (same load as DB Snatch!)
    1 Mile Run
    80 Box Facing Burpee Box Over
    80 Squat Clean 80/60kg

Friday 5 January 2018 - CrossFit

  • AMRAP 30 - In Pairs
    10 Squat Snatch 50/30kg - share as needed
    20 T2b - share as needed
    Run to the Gate Together

Thursday 4 January 2018 - CrossFit

  • In Pairs ... 8 Rounds EACH
    5 HSPU
    7 TnG Power Clean 60/40kg
    35 D/U
    *Box HSPU if Needed
    **HSPU can be Strict or Kip
    ***focus on Flexing Feet for your Heels to go above the line in The Open
    ****measure your HSPU stations for Rx!
    ***** One person works at a time!

Wednesday 3 January 2018 - CrossFit

  • In Pairs - 6 Rounds Each
    3 Bar or Ring MU or 6 C2B
    6 Box Jump 30/24 inch
    9 Front Squat 80/60kg or 70/50kg or 60/40kg
    *one person works at a time
    **challenge yourself with Front Squats

Tuesday 2 January 2018 - CrossFit

  • EMOM 21 - Alt Movements
    1) 35sec Bike Cal
    2) 12 Bar Lateral Burpee
    3) 12 (6/6) KB Snatch 24/16kg
    4) 35sec Row Cal
    5) 15 Wall Ball 10/7.5kg
    6) 15 V Sit Up
    7) 15 Push Up

Saturday 30 December 2017 - CrossFit

  • Muscle Up Stuff
    25mins of Practice
  • In Pairs for Time
    1 mile Run - Together
    100 Bar Lateral Burpee - Share as needed
    800m Run - Together
    80 Front Rack Alt Lunges on the Spot 60/40kg - Share as needed
    400m Run together
    40 Clean and Jerk 60/40kg - Share as needed

Friday 29 December 2017 - CrossFit

  • In Pairs AMRAP 30
    12 D/L 100/75kg
    12 Wall Ball 10/7.5kg
    12 Box Jumps
    *one person finishes the Round before the partner goes!

Thursday 28 December 2017 - CrossFit

  • Every 2mins for 3 Rounds
    1) 25 Thrusters 45/30kg (as UNBROKEN as POSSIBLE!)
    2) 20/12cal on Bike AND 15/10cal on Rower
    3) 30 KB Swing 24/16kg (as UNBROKEN as POSSIBLE)
    4) 45sec L Sit (accumulate as best as you can)
    5) 30 Slam Ball 10/5kg
    *if a full class of 30 people arrive then it is 6 people per station
    ** for Bike/Row - 3 people start Bike and 3 on Row and then Switch within the 2mins (yes both things in the 2mins!)
    ***Rest remaining time left within the 2min window - the faster you work the more rest you have

Wednesday 27 December 2017 - CrossFit

  • In Pairs or 3's
    10 Rounds EACH ...!!!
    5 Power Snatch 60/40kg
    7 C2B
    35 D/U
    *one person works at a time
    **rest while others work
    ***because you have REST perhaps try go as UNBROKEN as Possible! On Snatch maybe quick singles if 60/40 is a challenge
    ****don't stand around and chat, treat this like a Team WOD!

Saturday 23 December 2017 - CrossFit

  • HS Stuff
    7 x Max Reps - Kipping or Strict
    *we want to use the Open Standard here!
    **measure your line! And then Judge each other
    *** we need to get used to this for when we are exhausted!
  • 4 Rounds ... 1min per Station for Total Reps
    Row cals
    Alt DB Snatch 50lbs/15kg
    Burpee Box Over (Box Facing)
    KB Front Rack Squats 24/16kg (2 x KB)
    Rest

Friday 22 December 2017 - CrossFit

  • For time - 20min cap
    20 - 18 - 16 - 14 - 12 - 10
    T2B
    Power Clean 60/40kg

Thursday 21 December 2017 - CrossFit

  • 6 Rounds
    20/12cal Bike
    10 Ring Dip
    15 SDHP 40/25kg

    Rest 2mins

Wednesday 20 December 2017 - CrossFit

  • Snatch Stuff
    5 x 5 Snatch Grip Push Press (punch the bar up; arms pits forward on finish!)
    5 x 5 Overhead Squat (70% ish of Snatch Max if you know it. If you don't know Snatch Max then Challenge yourself!)
    5 x 5 Snatch Balance with a Dip/Drive (Do Not try TnG here; catch the Bar on your back and reset for next rep!)

Tuesday 19 December 2017 - CrossFit

  • AMRAP 20
    5 Strict Pull Ups
    10 Alt DB OH Lunge (2 x DB! Yes this is gonna SUCK; experiment with DB Loading!)
    15 Russian KB Swing 24/16kg

Monday 18 December 2017 - CrossFit

  • HS Stuff
    10 mins practicing HS Holds
    10 mins practicing HS Walks
  • For Time - 20min Cap
    50 - 40 - 30 - 20 - 10
    Wall Balls 10/7.5kg
    D/U

Saturday 16 December 2017 - CrossFit

  • 6 Rounds
    15/10cal Row or 15/10cal Bike (alt here so 3 Rounds of each by the end of the WOD)
    10 Squat Clean 70/50kg (does NOT need to be TnG!)
    5 HSPU (kick HARD, challenge yourself for UNBROKEN under the fatigue you will experience!)

    Rest 2mins

Friday 15 December 2017 - CrossFit

  • Pistol Squat Development
    5 x 10 Alt Pistols
    *if you are good at Pistols add a KB perhaps
    **really push the hips back, chest close to thigh
    ***if you need a scaling option then DO NOT ALTERNATE! Finish reps on ONE leg first
  • 10 Rounds with a 20min Time Cap
    10 Power Snatch 40/25kg
    35 D/U

Thursday 14 December 2017 - CrossFit

  • AMRAP 7
    Max Reps of Burpee Touching a 6inch Target
    rest 3mins ...
  • AMRAP 7
    20 Single Arm DB Thrusters (10/10) 50lbs/15kg
    20 Step Ups onto a 20inch Box
    rest 3mins ...
  • AMRAP 7
    15 KB SDHP 24/16kg
    10 Ring Pikes (hold top of push up position; feet in rings; bring knees upto elbows trying to maintain good position)

Wednesday 13 December 2017 - CrossFit

  • EMOM 25 - Alt Movements
    1) 1 or 2 or 3 Bar or Ring MU
    2) 40sec on Bike
    3) 12 Overhead Squats 50/30kg
    4) 20 Unbroken Russian KB Swings 24/16kg (maybe get the 2 x 32kg and 1 x 40kg out into class?)
    5) REST
    *stagger starting stations
    **the class moves through stations 1 - 4 and then as a WHOLE Group rests together!

Tuesday 12 December 2017 - CrossFit

  • EMOM 20
    2 Clean and Jerk (around 70 - 80% of Max)
    *drop and reset each time

Monday 11 December 2017 - CrossFit

  • Strict HSPU Development
    5 x 5 - 7 Reps
  • AMRAP 15
    12 Alt Front Rack Lunge 60/40kg
    12 Bar Lateral Burpee

Saturday 9 December 2017 - CrossFit

  • 12 Days of Christmas Rx ...
    1 Run to the Gate
    2 Ring or Bar MU
    3 HSPU
    4 Squat Clean 70/50kg
    5 Ring Dips or Bull Horn Dips
    6 KB Snatch 24/16kg
    7 Burpee
    8 Alt Pistol
    9 Overhead Squats 70/50kg
    10 One Arm DB OH Lunge 50/30lbs
    11 Deadlift 70/50kg
    12 x 10 D/U (120 total)
    *performed as you would sing the song ...
    **1 then 2/1 then 3/2/1 then 4/3/2/1 then 5/4/3/2/1 etc until last round 12/11/10/9/8/7/6/5/4/3/2/1
  • 12 Days of Christmas Scaled
    1 Run to the Gate
    2 Ring Dip or Bull Horn Dip
    3 HSPU (modified depth)
    4 Squat Clean 50/30kg
    5 Kipping Pull Up
    6 KB Swing 24/16kg (American or Russian)
    7 Burpee
    8 Rolling Pistol (4/4) or One Leg Step Up 30/24inch (4/4)
    9 Overhead Squats 50/30kg
    10 One Arm DB OH Lunge 40/20lbs
    11 Deadlift 70/50kg
    12 x 10 S/U (120 total)
    *performed as you would sing the song ...
    **1 then 2/1 then 3/2/1 then 4/3/2/1 then 5/4/3/2/1 etc until last round 12/11/10/9/8/7/6/5/4/3/2/1

Friday 8 December 2017 - CrossFit

  • HS Stuff
    10 mins practicing HS Holds
    10 mins practicing HS Walks
  • 4 Rounds for Time ...
    30 Wall Ball 10/7.5kg
    60 D/U

Thursday 7 December 2017 - CrossFit

  • For Time ...
    30 - 20 - 10
    Alt DB Snatch
    Burpee Box Over
    One Arm DB OH Lunge (half one leg, half the other leg)
  • 6 Rounds of ...
    25/18cal Row Sprints
    *2min rest if class is small
    **rest while class mates row if class is bigger

Wednesday 6 December 2017 - CrossFit

  • For Time with a 20min Cap
    30-25-20-15-10
    Thrusters 45/30kg
    T2b
    *should you be Time Capped your score is 20mins + reps outstanding

Tuesday 5 December 2017 - CrossFit

  • AMRAP 20
    10 DL 100/75kg
    15 Box Jump
    20 Push Ups

Monday 4 December 2017 - CrossFit

  • Ring Dips
    5 x 5 - 10 reps
  • With a Running Clock for Total Reps
    1min C2B
    1min Front Squats 60/40kg
    2min C2B
    2min Front Squats
    3min C2B
    3min Front Squats

Saturday 2 December 2017 - CrossFit

  • Ring MU Skill
    30mins of practice
    for those who cannot MU...
    *Bar MU Skill
    **Kipping Pull Up Skill
  • In Pairs ...
    800m Run
    100 Wall Balls 10/7.5kg
    800m Run
    80 Box Jumps
    800m Run
    60 Power Clean 70/50kg

Friday 1 December 2017 - CrossFit

  • 6 Rounds ...
    15cal Row
    10 D/L 100/70kg
    5 HSPU
    rest 2mins

Thursday 30 November 2017 - CrossFit

  • For Quality ...
    12-10-8-6-4-2 Strict Pull Up (half the number OVER grip, half the number UNDER grip)
    12-10-8-6-4-2 DB Z Press (go HEAVIER each set)
    6 x 5per side Bar on Back 20inch Box Step Up - challenging Load!
  • AMRAP 10
    10 Slam Ball 10/5kg
    10 Burpee over Ball
    10 Plate Sit Up 20/10kg

Wednesday 29 November 2017 - CrossFit

  • 6 Rounds ...
    20/15cal Bike
    10 Ring Dip
    5 TnG Squat Clean 70/50kg
    rest 2mins

Tuesday 28 November 2017 - CrossFit

  • Strict HSPU Development
    5 x 5 - 7 reps
  • 5 Rounds for Time
    7 STOH 50/30kg
    12 T2B
    50 D/U

Monday 27 November 2017 - CrossFit

  • Squat Snatch Skill
    Groove some technique
  • EMOM 20
    2 Squat Snatch

Saturday 25 November 2017 - 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 24 November 2017 - CrossFit

  • Handstand Stuff
    7mins Max Handstand Hold
    13mins work Handstand Walks - try build an O Course
  • Running Clock - For Total Reps
    1min Hang Power Snatch 40/25kg
    1min Box Jump 24/20inch
    2min Hang Power Snatch
    2min Box Jump
    3min Hang Power Snatch
    3min Box Jump

Thursday 23 November 2017 - CrossFit

  • 5 Rounds ...
    25/15cal Bike
    2 Legless Rope Climb or One/One or 2 Normal Rope Climb
    15 KB Swing 24/16kg
    Rest: 2:30 per Round
    *HARD on the Bike
    **Minimal REST into the Rope
    ***Unbroken KB Swing
    ****move as fast as you can - scaling options will be given to allow you to hit the desired SPRINT stimulus

Wednesday 22 November 2017 - CrossFit

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

Tuesday 21 November 2017 - CrossFit

  • In Teams ...
    Row : each person must do 2 turns on the Erg: Boys 20cal and Girls 10cal
    20 Alt DB Snatch 50lbs/15kg
    10 Burpee
    20 KB Goblet Squat 24/16kg
    10 Power Clean 40/25kg
    Bike: each person must do 2 turns: Boys 20cal and Girls 10cal
    20 Alt DB Snatch 50lbs/15kg
    10 Burpee
    20 KB Goblet Squat 24/16kg
    10 Power Clean 40/25kg
    Row : each person must do 2 turns on the Erg: Boys 20cal and Girls 10cal
    20 Alt DB Snatch 50lbs/15kg
    10 Burpee
    20 KB Goblet Squat 24/16kg
    10 Power Clean 40/25kg
    *hit the machines as directed
    **conga line format for the other movements - you cannot overtake the person in front of you
    ***go hard on the Bikes and Erg

Monday 20 November 2017 - CrossFit

  • 3RM Back Squat
    Max load for 3 reps

Saturday 18 November 2017 - CrossFit

  • In Pairs ...
    100 Hang Power Snatch 50/30kg
    800m Run
    75 Burpee Box Over
    800m Run
    50 Overhead Squats 50/30kg
    800m Run
    25 Ring or Bar MU or 50 Pull Ups
    *share movements as needed
    **the 800m is 2 x 400m - so relay!

Friday 17 November 2017 - CrossFit

  • Squat Clean FUN
    15 mins to find a HEAVY for the Day Squat Clean
    then ...
    EMOM 16 - Alt Movements
    1) 2 Squat Clean with 80% of the Day's Max
    2) 8 T2B

Thursday 16 November 2017 - CrossFit

  • EMOM 25 - Alt Movements
    1) 15 UNBROKEN Wall Ball 10/7.5kg
    2) Bike 30sec 80/60 + RPM
    3) 10 Dragon Flag
    4) Row 30sec
    5) 45sec of KB Front Rack Walk 24/16kg

Wednesday 15 November 2017 - CrossFit

  • Ring Dips
    5 x 7 - 10 Reps
    *add load if needed
    ** they need to be STRICT!
  • AMRAP 15
    7 KB or DB Snatch on LEFT ARM
    7 KB or DB Overhead Squat with LEFT ARM up
    7 KB or DB Snatch on RIGHT ARM
    7 KB or DB Snatch with RIGHT ARM up
    5m HS Walk

Tuesday 14 November 2017 - CrossFit

  • Push Jerk Cycling and L Sits
    3 x 6 reps
    3 x 4 reps
    3 x 2 reps
    *MUST be TnG ... NO PAUSE and RESET!
    **Increase LOAD when Reps decrease
    superset ...
    9 x 15 - 30sec L Sit Hold

Monday 13 November 2017 - CrossFit

  • Strict HSPU Development
    5 x 5 - 7 reps
    Add deficit if needed
  • 5 Rounds for Time
    10 C2B
    20 Overhead Bar Lunge 40/25kg
    50 D/U

Saturday 11 November 2017 - CrossFit

  • For Time ...
    800m Run
    15 Squat Clean 70/50kg
    15 HSPU
    800m Run
    10 Squat Clean 70/50kg
    10 HSPU
    800m Run
    5 Squat Clean 70/50kg
    5 HSPU

Friday 10 November 2017 - CrossFit

  • AMRAP 20
    5 Bar MU
    10 Overhead Squats 50/30kg
    Gate and Back Run

Thursday 9 November 2017 - CrossFit

  • For Total Time ...
    10 - 20 - 30 Alt DB Snatch
    15 Burpee Box Over
    rest 3mins
    10 - 20 - 30 KB SDHP 24/16kg
    15 Plate Sit Ups 20/10kg
    rest 3mins
    10 - 20 - 30 Wall Balls 10/7.5kg
    15 Side Jack Knife per Side

Wednesday 8 November 2017 - CrossFit

  • Front Squats and Bent Over Rows
    Front Squats ...
    2 x 10, 2 x 7, 2 x 5, 2 x 3 (increase Load as reps decrease!)
    superset with ...
    Bent over Row
    same reps as Front Squats

Tuesday 7 November 2017 - CrossFit

  • 4 Rounds ...
    3 Unbroken Lengths of KB Front Rack WALK 24/16kg (in EACH hand, Elbows facing Front!)
    superset with ...
    10 DB Z Press
  • AMRAP 15
    12 T2b
    24 Air Squat
    50 D/U

Monday 6 November 2017 - CrossFit

  • Accessory Stuff
    DB Overhead Squats
    5 sets of 5
    superset with ...
    15 Hollow Rock
  • For Time
    15 - 12 - 9
    Power Clean 60/40kg
    Thruster 60/40kg

Saturday 4 November 2017 - CrossFit

  • Ring MU
    Every 2mins for 10 Rounds:
    1 or 2 or 3 Ring MU
    *also can work Bar MU or 6 Kipping C2B or Pull Up
  • For Time...
    800m Run
    30 Power Snatch 40/25kg
    30 Box Jump
    800m Run
    20 Power Snatch 50/30kg
    20 Box Jump
    10 Power Snatch 60/40kg
    10 Box Jump

Friday 3 November 2017 - CrossFit

  • Ring Dips
    5 x 5 - 7reps (add Load maybe?)
  • AMRAP 20
    5 HSPU
    10 Alt Pistols
    15 SDHP 50/30kg

Thursday 2 November 2017 - CrossFit

  • Fot Total Time
    75 Hang Power Clean and Jerk 40/25kg
    rest 3mins
    3 Rounds of ...
    20 Back Squat from Floor 40/25kg
    10 Bar Lateral Burpee
    rest 3mins
    3 Rounds of ...
    15/10cal Row
    20 Slam Ball
    15/10cal Bike
    rest 1min between these rounds!

Wednesday 1 November 2017 - CrossFit

  • Strict HSPU Development
    5 x 5 - 7 Reps
  • 5 Rounds...
    10 One Arm DB OH Lunge on each Arm 50lbs and 15kg
    15 KB Swing 24/16kg
    50 D/U

Tuesday 31 October 2017 - CrossFit

  • AMRAP 20
    7 Strict Pull Up
    14 Wall Ball
    5m HS Walk

Monday 30 October 2017 - CrossFit

  • Snatch Stuff
    7 x 3 Snatch Balance
    7 x 3 Hang Squat Snatch
    *lets work our SPEED under the Bar

Friday 27 October 2017 - CrossFit

  • AMRAP 20
    2 x 5m HS Walk
    10 DB Overhead Squats per Side
    10 T2B

Thursday 26 October 2017 - CrossFit

  • A Trio of Fun
    4 Rounds of …
    10 Power Snatch 40/25kg
    10 Lateral Burpee over Bar

    3 Rounds of …
    20 Push Up
    15 Box Over 24/20inch

    2 Rounds of …
    Bike 30/20cal
    50 D/U

Wednesday 25 October 2017 - CrossFit

  • Every 90sec for 10 Rounds …
    1 or 2 or 3 Bar MU or 6 C2B
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Tuesday 24 October 2017 - CrossFit

  • HEAVY 3 Reps of …
    Clean and Jerk
    *drop and reset each time
    **it needs to be 3reps, do not get tempted for a 1 Rep Max

Monday 23 October 2017 - CrossFit

  • Strict HSPU Development

    5 Rounds of … 3 - 5 Reps (choose from the LIST below!)
    *Normal Strict HSPU or Deficit if you have GOOD Strict HSPU
    *Strict HSPU against the Wall with some Plates and AB Mat
    *Feet on Box Strict HSPU
    Regarding Plate/AB Mat selection…
    2 x 5kg and 1 x 10kg
    *Do 5 reps with the 5's and 10, if successful remove a 5kg
    **continue till you find the point of most challenge
  • AMRAP 15
    7 HSPU
    14 Overhead Squats 40/25kg (Unbroken perhaps???)
    50 D/U

Saturday 21 October 2017 - CrossFit

  • In Pairs …
    Run 800m
    then …
    50 - 40 - 30 - 20 - 10
    Bar ONLY Thrusters
    KB SDHP 24/16kg or the Load of your Choice
    finish with …
    Run 800m
    *both Run together
    **share movements reps as needed
    ***Current Iron Gate Members if Paired together Bar 45/30kg for BOTH Thrusters and SDHP (No KB for YOU!)

Friday 20 October 2017 - CrossFit

  • Strict HSPU Development
    5 Rounds of … 3 - 5 Reps (choose from the LIST below!)
    *Normal Strict HSPU or Deficit if you have GOOD Strict HSPU
    *Strict HSPU against the Wall with some Plates and AB Mat
    *Feet on Box Strict HSPU
    Regarding Plate/AB Mat selection…
    2 x 5kg and 1 x 10kg
    *Do 5 reps with the 5's and 10, if successful remove a 5kg
    **continue till you find the point of most challenge
  • AMRAP 12
    10 Alt Pistols (add a KB if REALLY Good at Pistols)
    20 (10/10) KB Power Clean (from the Swing)
    10 Box Jump 24/20inch

Thursday 19 October 2017 - CrossFit

  • 5 Rounds of …
    10 per Leg Bulgarian Split Squat (back foot on Box, Bar on Back)
    10 Ring Push Up or Best Push Up you can!
    15 Feet in Rings Knees In/Out
    2 Legless or One of Each or Normal Rope Climb
  • Bike
    6 Rounds … 30/20cal SPRINT/90sec Rest

Wednesday 18 October 2017 - CrossFit

  • Handstand Walk Skill
    20mins of Practice
  • AMRAP 15
    10 Power Clean 60/40kg
    10 STOH 60/40kg
    50 D/U

Tuesday 17 October 2017 - CrossFit

  • 5 Rounds
    5 - 7 Ring Dips (add KB Maybe?)
  • For Time …
    3-6-9-12-15
    C2B Pull Up
    Back Squat 70/50kg (from Floor)

Monday 16 October 2017 - CrossFit

  • 5 Rounds of each Movement

    Bent Over Row 5 Over Grip and 5 Under Grip
    7 per Arm KB Bottom Up Press (DB Press if KB too Heavy!)
    20 Hollow Rock
    20 Arch Rock
    5 Front Rack Step Up with Bar 20inch Box
  • Hill
    6 x Fast Up/Walk Down

Saturday 14 October 2017 - CrossFit

  • In Pairs

    800m Run
    50 Medball Sit Up
    50 Push Up or HSPU for those that can
    800m Run
    40 Medball Sit Up
    40 Push Up or HSPU
    800m Run
    30 Medball Sit Up
    30 Push Up or HSPU
    *share as needed

Friday 13 October 2017 - CrossFit

  • SuperSet… the following for 8 Rounds
    Back Squats …
    2 x 10, 2 x 7, 2 x 5, 2 x 3

    5 per Arm One Arm DB Press (fast Up, 3 sec lower, 2 sec pause between reps)

Thursday 12 October 2017 - CrossFit

  • EMOM 25 - Alt Movements

    1) 30sec of Bike
    2) 5 - 10 Strict Pull Up
    3) 10 - 30sec of L Sit Hold
    4) 30sec of Row
    5) 3 - 10 Ring Dip

Wednesday 11 October 2017 - CrossFit

  • Strict HSPU Development

    5 Rounds of … 3 - 5 Reps (choose from the LIST below!)
    *Normal Strict HSPU or Deficit if you have GOOD Strict HSPU
    *Strict HSPU against the Wall with some Plates and AB Mat
    *Feet on Box Strict HSPU
    Regarding Plate/AB Mat selection…
    2 x 5kg and 1 x 10kg
    *Do 5 reps with the 5's and 10, if successful remove a 5kg
    **continue till you find the point of most challenge
  • 3 Rounds for Time

    30 Wall Ball 10/7.5kg
    15 Box Jump Over 24/20inch

Tuesday 10 October 2017 - CrossFit

  • Squat Snatch Skill
    Groove the movement
  • EMOM 20

    1 or 2 Squat Snatch

Monday 9 October 2017 - CrossFit

  • Max Reps of...
    3mins Max Reps of …
    Thrusters 45/30kg
    T2B
    D/U
    Rest 3mins
    Then 2min Max Reps of the Same Movements with 2min Rest
    Then 1min Max Reps of the Same Movements

Saturday 7 October 2017 - CrossFit

  • For Time …

    800m Run
    then …
    10 Rounds of …
    4 Overhead Squats 50/30kg
    6 Bar Lateral Burpee
    finish with …
    800m Run

Friday 6 October 2017 - CrossFit

  • Ring Dips
    5 sets of 5
  • 3 Rounds for Time…

    10 Deadlifts 100/75kg
    15 T2B
    50 D/U

Thursday 5 October 2017 - CrossFit

  • 5 Rounds of the following Superset Not for Time …

    15 Deficit Push Ups (either on Plates or KB Handles)
    12 (6/6) Front Rack Lunges (load for UNBROKEN!)
    10 Feet on Box Ring Row (or a harder version of Ring Row for You!)
  • Hill
    6 x Fast Up/Walk Down

Wednesday 4 October 2017 - CrossFit

  • Handstand Walk Skill
    Spend 20mins
  • Push Press

    2 x 10 reps/2 x 7 reps/ 2 x 5 reps/ 2 x 3 reps
    *here we want to work solid mechanics
    **straight up and down on the Dip/Drive

Tuesday 3 October 2017 - CrossFit

  • AMRAP 20

    3 Bar Muscle Ups or 6 C2B or 6 Kipping Pull Up
    8 Box Jump
    10 Alt DB Snatch 50/30lbs
    *yes its 20mins
    **today approacg this with consistent movement as the goal
    ***lets get better with the pulling gymnastics under fatigue

Monday 2 October 2017 - CrossFit

  • Strict HSPU Development

    5 Rounds of … 3 - 5 Reps (choose from the LIST below!)
    *Normal Strict HSPU or Deficit if you have GOOD Strict HSPU
    *Strict HSPU against the Wall with some Plates and AB Mat
    *Feet on Box Strict HSPU
    Regarding Plate/AB Mat selection…
    2 x 5kg and 1 x 10kg
    *Do 5 reps with the 5's and 10, if successful remove a 5kg
    **continue till you find the point of most challenge
  • AMRAP 12

    7 Front Squat 70/50kg
    7 Bar Lateral Burpee

Saturday 30 September 2017 - CrossFit

  • In Pairs…

    1 Mile Run
    then …
    5 Rounds of …
    20 Alt Pistols (share as needed BUT change on EVEN number!)
    40 Push Ups
    60 Alt DB Snatch (same rules as Pistol change over!)
    finish with …
    300 D/U

Friday 29 September 2017 - CrossFit

  • 5 Rounds of …

    15/8cal SPRINT on Bike
    4 HSPU
    8 Box Jump
    12 SDHP 40/25kg (lets hit UNBROKEN here!)
    Rest: 2mins
    *straight off the Bike and get to work!

Thursday 28 September 2017 - CrossFit

  • Superset the following below for 4 Rounds

    2 KB Turkish Get Up per Side
    4 Lengths of HEAVY DB Farmers Carry
    8 Front Rack Step Ups per Leg (with Bar, load as needed)
  • AMRAP 10

    10 V Sit
    15 Slam Ball
    20 Lateral Hurdle Hop

Wednesday 27 September 2017 - CrossFit

  • Alt DB Strict Press

    5 sets of 5 on each arm - Alternating
    *press up with normal speed
    ** lower the DB for a count of 3
    *** hold the bottom position for a count of 2
    **** this is gonna be great for our Strict HSPU's
  • AMRAP 15 …

    15 Pull Up
    20 Russian KB Swing 24/16kg (try UNBROKEN)
    50 D/U

Tuesday 26 September 2017 - CrossFit

  • Front Squats and Split Jerks

    8 Rounds of …
    6 Front Squats
    straight into
    3 Split Jerk
    *60 - 70% of C+J Max

Monday 25 September 2017 - CrossFit

  • In Pairs…

    60 Power Clean 60/40kg
    60 Bar Lateral Burpee
    60 T2B
    60 Bar Lateral Burpee
    60 Power Snatch 60/40kg

Saturday 23 September 2017 - CrossFit

  • Murph
    For Time -

    1600m run,
    100 pull ups,
    200 push ups,
    300 Squats,
    1600m run

Friday 22 September 2017 - CrossFit

  • Strict Press
    5 sets of 5 reps
  • For Time …
    40 – 30 – 20
    Alt DB Snatch
    Box Jump 24/20 inch

Thursday 21 September 2017 - CrossFit

  • Superset the Following for 5 Rounds …
    8 Bar on Back Lunges per leg Heavy (take off the Racks)
    10 DB Z Press
    2 Legless Rope Climb or 2 Normal Rope Climb
  • 8 Rounds of …
    Fast to the Gate/Rest is the Walk Down

Wednesday 20 September 2017 - CrossFit

  • HS Walk Skill
    20mins of Practice
  • AMRAP 15
    5 Ring Dips
    10 Burpee
    15 KB Goblet Squats 24/16kg

Tuesday 19 September 2017 - CrossFit

  • 3RM Deadlift
    Max load for 3 reps

Monday 18 September 2017 - CrossFit

  • Every 4mins for 5 Rounds …
    15 T2B
    10 Power Clean 70/50kg
    50 D/U

Saturday 16 September 2017 - CrossFit

  • Pair WorkOut
    In Pairs …
    1 Mile Run – Together
    60 Overhead Squat 40/25kg – Share as Needed
    800m Run – Together
    40 Overhead Squats 50/35kg – Share as Needed
    400m Run – Together
    20 Overhead Squats 60/45kg – Share as Needed

Friday 15 September 2017 - CrossFit

  • Skill - Ring or Bar Muscle Ups & Squat Snatch
    Skill Session…
    Ring or Bar Muscle Ups
    and …
    Squat Snatch
  • Amanda
    9-7-5 Reps For Time
    Muscle-Ups
    Snatches (61 /43 kg)

Thursday 14 September 2017 - CrossFit

  • 3 Rounds of …
    15 KB Snatch on Left
    20 KB OH Lunge with Left Arm Up.
    15 KB Snatch on Right
    20 KB OH Lunge with Right Arm Up
  • EMOM 15 – Alt Movements
    1) 20 Slam Ball 10/5kg
    2) 10 Burpee Touch 6inch Target
    3) 15 V Sit

Wednesday 13 September 2017 - CrossFit

  • DB Overhead Squat
    5 x 5 per Arm
    *lets start grooving this challenging movement
    **if this is a challenge use light load and work POSITION
  • 4 Rounds For Time
    20/12cal Bike
    straight into …
    5 – 10 Kipping HSPU or Feet on Box HSPU
    Rest 3mins per Round

Tuesday 12 September 2017 - CrossFit

  • EMOM 20
    2 x C+J with 70 – 80% of Max
    *use this as more skill to polish techniques
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups

Monday 11 September 2017 - CrossFit

  • Rope Climb / Handstand walks
    Normal or Legless
  • AMRAP 15
    5 x Pull-up
    10 x Push-up
    15 x Front Squat 60/40kg

Saturday 9 September 2017 - CrossFit

  • AMRAP 20
    5 D/L 120/80kg
    10 T2B
    15 Box Jump

Friday 8 September 2017 - CrossFit

  • DB STOH
    7 sets of 5 reps
    *choose a challenging Load
  • For Time …
    30 - 20 - 10
    Alt Pistol Squat 16/12kg (KB)
    Ring Dip

Thursday 7 September 2017 - CrossFit

  • 5 Rounds of …
    10 Barbell Single Leg Deadlift each
    12 Feet on Box Ring Row
    20 Deficit Push Up
    15 Dragon Fly
  • AMRAP 7
    7 One Arm KB Russian Swing 24/16kg
    7 Box Step Up 24/20 inch
    7 Body Weight Lunge per Leg

Wednesday 6 September 2017 - CrossFit

  • AMRAP 15
    2 - 4 - 6 - 10 - 12 - 14… Onwards HSPU (kipping or strict)
    7 Squat Clean per round 70/50kg

Tuesday 5 September 2017 - CrossFit

  • For Time …
    25m HS Walk
    straight into …
    25-20-15 C2B Pull Ups
    75-50-35 D/U
    finish with …
    25m HS Walk

Monday 4 September 2017 - CrossFit

  • Squat Snatch
    Skill Portion
  • EMOM 20
    1 or 2 Squat Snatch between 70 - 80%
    *this is Technique focussed
    **if your Snatch is feeling wonderful do 2 reps
    ***if the Snatch needs work stick to 1 rep

Saturday 2 September 2017 - CrossFit

  • in Pairs …
    Run 800m
    then … 3 Rounds of …
    30 Power Clean 70/50kg or a Load of your Choosing
    30 Burpee Box Jump or Step Up
    60 OH Plate Lunge - Alternating on the Spot 20/10kg
    finish with 800m Run
    *run done together
    **rest of the movements Share as Needed

Friday 1 September 2017 - CrossFit

  • For Time …

    25 T2B
    then …
    3 Rounds of …
    25 Wall Ball 10/7.5kg
    25 Power Snatch 35/25kg
    finish with …
    25 T2B

Thursday 31 August 2017 - CrossFit

  • EMOM 25 - Alt Movements

    1) 30sec Bike 80/65rpm
    2) 10 Strict Pull Up (5 with Over Grip and 5 with Under Grip)
    3) 30sec of D/U
    4) Row 30sec
    5) 20 AB Mat Sit Up

Wednesday 30 August 2017 - CrossFit

  • HS Walk Skill
    20mins of Practice
  • Elizabeth
    21-15-9 Reps For Time
    Squat Cleans (61/43 kg)
    Ring Dips

Tuesday 29 August 2017 - CrossFit

  • Superset …

    8 Rounds of …
    Back Squat: 2 x 10 reps, 2 x 7 reps, 2 x 5 reps, 2 x 3 reps (try load more when the reps decrease!)
    and …
    10 DB Z Press (seated on floor, legs str out)

Monday 28 August 2017 - CrossFit

  • Jack

    AMRAP 20
    10 Push Press 52/34kg
    10 KB Swing 24/16kg
    10 Box Jump 24/20inch

Friday 25 August 2017 - CrossFit

  • Bar or Ring MU Skill
    Spend 20mins Practicing
  • Max Reps of …

    1min Power Snatch 50/30kg
    1min Burpee over Bar
    2min Power Snatch
    2min Burpee over Bar
    3min Power Snatch
    3min Burpee over Bar

Thursday 24 August 2017 - CrossFit

  • EMOM 25 - Alt Movements

    1) 30sec Bike 80/65 rpm
    2) 30sec Row
    3) 50 D/U or 30sec of Practice
    4) 15 DB Thrusters
    5) 20 Side Jack Knife per Side

Wednesday 23 August 2017 - CrossFit

  • 2mins per Round - Alt Movements

    1) 1 or 2 or 3 Legless Rope Climb
    2) 10m HS Walk
    3) 5 or 10 or 15 Ring Dips
    *4 Rounds of EACH Movement in TOTAL

Tuesday 22 August 2017 - CrossFit

  • AMRAP 15 …

    12 C2B
    20 Alt Pistol
    50 D/U

Monday 21 August 2017 - CrossFit

  • Front Squats and Split Jerk

    10 Rounds …
    5 Front Squat and 3 Split Jerk
    *work around 75% of C+J Max
    **you can start lighter and build up
    ***all Split Jerks follow each other, don't drop the Bar

Saturday 19 August 2017 - CrossFit

  • “Bradshaw”

    10 Rounds for time
    3 x Handstand Push-up
    6 x Deadlifts (225/155)
    12 x Pull-Ups
    24 x Double Unders

Friday 18 August 2017 - CrossFit

  • 5 Rounds …

    Bike 30/20cal SPRINT
    immediatley into
    10 Burpee
    20 UNBROKEN Wall Ball
    Rest 4mins

Thursday 17 August 2017 - CrossFit

  • Handstand Walks
    Practice for 15mins
  • 5 Rounds …
    8 Bulgarian Split Lunge per leg
    8 Strict DB Press per arm - Alternating with a fast press up and a SLOW lower
    20 Hollow Rock
    10 V Sit
    *quick transition between Hollow and V

Wednesday 16 August 2017 - CrossFit

  • AMRAP 15

    12 Ring Dip
    12 KB Snatch (6/6) 24/16kg
    12 Box Jump

Tuesday 15 August 2017 - CrossFit

  • 21-15-9

    HSPU
    D/L 100/70kg
    100 D/U each Round

Monday 14 August 2017 - CrossFit

  • 5 Rounds for Time …

    12 Overhead Squats 50/30kg
    12 T2B

Friday 11 August 2017 - CrossFit

  • AMRAP 15 …

    12 C2B
    20 Alt Pistol
    50 D/U

Thursday 10 August 2017 - CrossFit

  • Not for Time …

    5 Rounds …
    14 (7/7) Front Rack Step Up on 20inch Box
    12 Pendlay Row
    20 Pike Toe Lifts over KB
  • 30-20-10

    KB Snatch (total for both arms)
    Burpee
    V Sit

Wednesday 9 August 2017 - CrossFit

  • Jack

    AMRAP 20
    10 Push Press 52/34kg
    10 KB Swing 24/16kg
    10 Box Jump

Tuesday 8 August 2017 - CrossFit

  • EMOM 20 - Alt Movements

    1) 2 Legless Rope Climb or 2 Rope Climb
    2) 30sec Bike
    3) 10 Ring Dips
    4) 30sec on Rower
    5) 30sec L Sit

Monday 7 August 2017 - CrossFit

  • Every 2mins for 12 Rounds …

    3 Snatch Pull then 3 Squat Snatch 60 - 75%
    *try get the Snatch Pull TnG and Unbroken
    *after first Squat Snatch drop and reset the next 2 reps

Saturday 5 August 2017 - CrossFit

  • 3 Rounds for Time …

    800m Run
    25 D/L 100/75kg
    15 HSPU (kipping or Strict)

Friday 4 August 2017 - CrossFit

  • Handstand Walk
    15mins of practice
  • 4 Rounds for Time …

    10 T2B
    15 Thruster 52/35kg
    100 D/U

Thursday 3 August 2017 - CrossFit

  • Tabata … Alt Movements (8 Rounds of Each) 20sec on/ 10sec off

    1) Air Squats
    2) Hollow Rock
    3) Burpee
    4) Ring Row
  • 6 Rounds …

    30/20cal Bike Sprint/2min Rest

Wednesday 2 August 2017 - CrossFit

  • Every 2mins for 12 Rounds …

    3 Squat Clean and Split Jerk (drop and reset each time)
    *1st 3 Rounds 65%
    *2nd 3 Rounds 70 - 75%
    *remaining Rounds 80%+

Tuesday 1 August 2017 - CrossFit

  • AMRAP 15 …

    5 Bar MU
    20 Front Rack Lunge 50/30kg (on the spot)

Monday 31 July 2017 - CrossFit

  • 5 Rounds for Time …

    15 Overhead Squat 50/30kg (taken from floor)
    15 Ring Dips

Saturday 29 July 2017 - CrossFit

  • EMOM 16 - Alt Movements

    1) 7 Hang Power Clean 60/40kg UNBROKEN!
    2) 8 Bar Lateral Burpee
  • Fot Time
    20-15-10 DB Thrusters
    Run to Gate and Back each Round

Friday 28 July 2017 - CrossFit

  • AMRAP 15

    15 Box Jump
    12 STOH 50/30kg
    9 T2B

Thursday 27 July 2017 - CrossFit

  • 5 Rounds of … (25min Cap)

    12 (6/6) Barbell Front Rack Step Up 20inch Box
    12 (6/6) KB One Leg Deadlift
    10 DB Z Press
    20 Hollow Rock
    *lets look at Loading some of the movements for CHALLENGE
    *all of the above tie into a Solid Midline for control during all CrossFit movements
  • EMOM 10 - Alt Movements

    1) 30sec of Burpee Touch 6inch Target
    2) 20 Slam Ball 10/5kg here! They need to be FAST!

Wednesday 26 July 2017 - CrossFit

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Tuesday 25 July 2017 - CrossFit

  • Ring Dips

    6 sets of 7 - 15reps
  • For Time …

    25-20-15-10 Power Snatch 40/25kg
    50 D/U

Monday 24 July 2017 - CrossFit

  • Back Squat
    2 x 10 at 60%
    2 x 6 at 70%
    5 x 2 at 80-90%

Saturday 22 July 2017 - CrossFit

  • Muscle Up and HS Walk Skill E2OM for 20mins

    1 - 3 Ring or Bar MU
    HS Walk Free or into Wall or Other Scaling Option
    *this is Every 2min on the 2min so 5 Rounds for each Movement
  • In Pairs …

    200 D/U
    50 C+J 80/55kg
    200 D/U

Friday 21 July 2017 - CrossFit

  • For Time
    21-15-9
    Front Squat 80/55kg
    T2B
    *Front Squat to come from the Floor!

Thursday 20 July 2017 - CrossFit

  • 2mins per Station: Total of 3 Rounds

    1) Battle Rope: 20 Rainbow/20 Smiles/20 Woodchop Left/20 Woodchop Right
    2) 5 x Lateral Hurdle Left/ 5 x Lateral Hurdle Right/ 50 Mountain Climbers
    3) 10 DB Front Rack Step Up Left/ 10 DB Front Rack Step Up Right on 20inch Box
    4) 30 Slam Ball
    5) 45sec Tummy to Wall HS Hold

Wednesday 19 July 2017 - CrossFit

  • In Pairs

    Wall Balls 10/7.5kg
    KB SDHP 24/16kg (32kg if you feeling SPICY!)
    Box Overs 24/20inch
    *30-20-10 reps for You and a Friend
    or
    **60-40-20 for the Experienced Pairs

Tuesday 18 July 2017 - CrossFit

  • AMRAP 15 …

    20 Alt Pistols Squats or 10 total for Scaling Option (build the skill)
    10 HSPU - Strict or Kipping

Monday 17 July 2017 - CrossFit

  • 6 Rounds of EACH Movement - Alt Movements

    5 x Squat Snatch 60 - 70% of Max - Drop and Reset each time
    Strict Pull Ups: 7 - 12 Reps (if using a Band … CHALLENGE yourself!)
    *Rounds are 90sec in Length
    **One Round of Snatch then One Round of Pull Ups - Alt till 6 of each is complete

Saturday 15 July 2017 - CrossFit

  • Teams of … 2

    3 Rounds of …
    800m Run
    60 Wall Balls - Share as Needed
    40 T2B - Share as Needed
    30m of HS Walk - 5m increments - must finish 5m before partner goes
    *HS Walk does NOT need to be UNBROKEN
    **one person must COMPLETE their 5m before next person goes
    ***scaling options will be available on the day

Friday 14 July 2017 - CrossFit

  • 8 Rounds of …

    5 ZERO Bounce D/L start at 75% of Max (TnG and UNBROKEN)
    superset with
    7 KB Bottom Up Press per Arm
    *ZERO Bounce means - control the D/L from the top
    **ZERO Bounce means - minimal sound on the ground

Thursday 13 July 2017 - CrossFit

  • 5 Rounds of … (25min cap)

    10 Behind Neck Snatch Grip Strict Press
    45sec Belly to Wall Handstand Hold
    10 Feet on Box Ring Row
    30sec L Sit Hold
  • EMOM 16

    1st 8mins - Alt Movements with a Buddy
    A) 30sec of Bike Fast/30sec Rest and Change
    B) 30sec D/U/30sec Rest and Change

    2nd 8mins - Alt Movements with a Buddy
    A) 30sec of Burpee Touch Target/30sec Rest and Change
    B) 30sec Row/30sec Rest and Change

Wednesday 12 July 2017 - CrossFit

  • EMOM 15 - Alt Movements

    2 Rope Climb
    12 Box Jumps TnG
    15 Push Ups

Tuesday 11 July 2017 - CrossFit

  • Every 2min 30sec for 10 Rounds …

    5 Squat Clean with 70% straight into 5 - 10 Kipping HSPU
    *remainder of 2:30 is your Rest

Monday 10 July 2017 - CrossFit

  • 4 Rounds of …

    20/15 cal Sprint on Bike straight into 15 UNBROKEN Thrusters 35/20kg
    Rest 5mins between Rounds
    *it is a SPRINT on the Bike and Thrusters MUST be UNBROKEN
    Scaling Option: 15/10 cal and EMPTY Bar Thrusters

Saturday 8 July 2017 - CrossFit

  • In Pairs

    1 Mile Run
    30-20-10
    Hang Squat Clean 60/40kg
    HSPU - Kipping or Strict
    1 Mile Run

Friday 7 July 2017 - CrossFit

  • Skill Portion

    Negative Rope Climb Decents (ADV) or Rope Climb Skill (Beg/Int)
  • For Time
    21-15-9-15-21
    Wall Balls
    Bar Lateral Burpees
    SDHP 40/25kg

Thursday 6 July 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 40sec on Bike 60 - 90rpm
    2) 12 KB Snatch
    3) 40sec Row - consistent /500m and 24 - 27 spm pace
    4) 10 - 15 Dragon Fly Ab
    5) 15 Slam Ball

Wednesday 5 July 2017 - CrossFit

  • EMOM 20 - Alt Movements

    1) 2 x Snatch Pulls and then 1 Squat Snatch
    2) 3 x Snatch Balance with Dip/Drive
    *bars coming from the floor for the Snatch Balance
    **Load no heavier than 65% of Max, FOCUS is on SPEED today
    ***we are reinforcing the positions from Snatch Skill Class

Tuesday 4 July 2017 - CrossFit

  • AMRAP 20

    10 C2B
    15 KB Swing 24/16kg
    20 Box Over

Monday 3 July 2017 - CrossFit

  • For Total Reps …

    1min of Max Reps Power Clean 60/40kg
    1min of Ring Dips
    2min of Power Clean
    2min Ring Dips
    3mins Power Clean
    3mins of Ring Dips
    *12mins total time

Saturday 1 July 2017 - CrossFit

  • In Pairs

    800m Run
    40 Squat Snatch 60/40kg
    800m Run
    40 Bar MU or 60 C2B or Kipping Pull Up
    800m Run
    30m HS Walk (5m increments) or 20 Walk into Wall or 30 Wall Walk (as high as you can go!)

Friday 30 June 2017 - CrossFit

  • For Time …

    21-18-15-12-9-6-3
    Push Jerk 50/30kg
    Bar Lateral Burpee

Thursday 29 June 2017 - CrossFit

  • 2mins per Station - once assigned Reps are completed REST for remaining Time!

    1) Battle Rope 20 Reps of EACH: Woodchop/Diagonal Woodchop (Left)/ Diagonal Woodchop (Right)/Side to Side Wave: 80 reps Total!
    2) 40/30cal or 30/20cal on Bike: you need to be above 70rpm
    3) 10 D Ball over Shoulder - pick Load carefully
    4) 35/25cal or 25/15cal on Rower
    5) 15 Hammer Strikes per Side
    6) 8 Lengths of Lateral Hurdle Runs
    *perform 3 Full Rounds for a Total Class Time of … 36mins
    *naturally you will be taken through the movement standards and Warm Up

Wednesday 28 June 2017 - CrossFit

  • Skill
    T2B
  • AMRAP 20

    15 T2B
    30 DB one arm OH Lunge steps (15 on left and 15 on right)
    60 DU

Tuesday 27 June 2017 - CrossFit

  • Strength Stuff
    6 Rounds of …
    Barbell Glute Bridges - lying on the Ground
    then …
    6 Rounds of …
    10 Overhead Squats - from the Rack - start at 65% of Max and ONLY increase if FORM is Rock Star!

Monday 26 June 2017 - CrossFit

  • Teams of 5

    200cal on Air Bike
    200 Wall Balls - Rest of Team to Hold HOLLOW
    150 Box Jumps 30/24inch - Rest of Team to HANG on Rig
    100Power Cleans 80/55kg - Rest of Team to HOLD 90 degree Wall Sit
    100cal on Row
    *share reps as needed
    Team of 4 160cal Bike,160 Wall Ball, 120 Box Jump, 80 Power Clean, 80csl Row
    Team of 3 120cal Bike, 120 Wall Ball, 90 Box Jump, 60 Power Clean, 60cal Row

Saturday 24 June 2017 - CrossFit

  • Ring Muscle Up Skill - 30mins of Class
    Practice
  • In Pairs - Share Reps as Needed

    AMRAP 20
    20 KB Snatch
    20 Burpee Pull Ups
    20 Alt Pistols

Friday 23 June 2017 - CrossFit

  • Ring Dip Skill
    Practice
  • AMRAP 15

    7 Ring Dips
    9 Box Jumps
    11 Unbroken TnG Hang Power Snatch 40/25kg

Thursday 22 June 2017 - CrossFit

  • 6 Rounds of Accessory Play - NOT For Time!

    Bike 40/25cal and Row 40/25cal - Alt Each Round, Don't Sprint but keep consistent RPM 80/70 (bike) and 800 - 1400cal (row)
    Snatch Grip Behind the Neck Strict Press for 8 reps - careful here, your bars won't be too HEAVY, take off Rack!
    Pendlay Row 12 reps
    Seated Battle Rope Double Circles 20 Out and 20 In
    5 Heavy Ball Over Shoulder
    *its works out to 3 rounds on bike and 3 rounds on row

Wednesday 21 June 2017 - CrossFit

  • C2B or Kipping Pull Up Skill
    Practice and become SMOOTH
  • 6 Rounds of Each Movement - Each round is 90sec
    12 C2B
    12 Front Squat at 60% of Max - Bar MUST be taken from floor, you may Squat Clean the first rep
    12 DB Push Press with a Challenging Load
    *you have 90sec to complete your reps before moving on
    *the remaining time of your 90sec is REST

Tuesday 20 June 2017 - CrossFit

  • EMOM 25 - Alt Movements

    1) 30sec Bike at 80 - 85rpm (boys) 70 - 75rpm (girls)
    2) 10 - 30 - 50 D/U
    3) 30sec Row - hold a consistent /500m pace
    4) 10 Alt DB Snatch
    5) 15 Deficit Push Ups 20kg Plates (guys) 10kg Plates (girls) or Normal Push Ups

Monday 19 June 2017 - CrossFit

  • Squat Clean Skill

    then …
    Hit some Lifts - Do Not exceed 80% of 1RM
    *the focus is Technique over LOAD today!
    *if you try and be a HERO today you will get Kicked out of Class!

Saturday 17 June 2017 - CrossFit

  • Teams of 4… there will be a Staggered Start

    200cal on Bike
    800m Equipment Carry: 60/40kg Bar and 24/16kg KB and 10/7.5kg Medball
    200 Back Squats - Bar taken from Floor
    200 KB Swings
    200 Wall Balls
    200 V Sit Up
    120cal on Row
    *whole Team is out on the 800m
    *remainder of movements share as needed - one person works at a time
    *scaling and advise re equipment will be given in class so don't worry
    *strongest Teams will Start to prevent congestion on Rowers at end

Friday 16 June 2017 - CrossFit


Thursday 15 June 2017 - CrossFit

  • 4 Rounds of Play …

    10 Steps of DB OH Lunge with Left Arm and 10 Steps of DB OH Lunge with Right Arm
    5 DB OHS Squats per Side

    Rest 2mins
  • EMOM 16

    1) 30sec of Battle Rope Rainbows or Smiles Alt each Round
    2) 30sec of Hands on Box/ Box Overs 30/24inch
    3) 30sec of Mountain Climbers
    4) 30sec of Flutter Kicks

Wednesday 14 June 2017 - CrossFit

  • Squat Snatch Skill

    Hit some Lifts - Do Not exceed 80% of 1RM
    *the focus is Technique over LOAD today!
    *if you try and be a HERO today you will get Kicked out of Class!

Tuesday 13 June 2017 - CrossFit

  • AMRAP 20

    15/10 or 10/5 cal SPRINT on Bike/Row (alt each Round)
    5 C2B Pull Up
    10 Push Up
    15 Air Squat
    *more experimentation with the Bikes/Rowers
    *we will stagger the starting stations

Monday 12 June 2017 - CrossFit

  • EMOM 20 - Alt Movements

    1) 5 Power Clean 80/55kg or 70/45kg or 60/40kg or a HEAVY Load for you!
    2) 10 or 8 or 6 Bar Lateral Burpee (pick your rep range and stay consistent!)

Saturday 10 June 2017 - CrossFit

  • 3 Rounds in Pairs

    800m Run with Medball - Together share load as needed
    10 Bar Muscle Ups
    20 Burpee Box Over
    30 KB Goblet Squat or DB Overhead Squat

Friday 9 June 2017 - CrossFit

  • 30mins of WORK

    20/12 or 15/10 or 10/5 cal SPRINT on Bike/Row: Alt each Round
    5 - 10 Strict Pull Ups
    12 Alt Back Rack Lunges 70/45kg: Taken from Floor, Beginners use the Racks
    *you control the pace of Today - up to you how many Rounds you do!
    *lets just get a ton of work done in 30mins

Thursday 8 June 2017 - CrossFit

  • In Groups …

    EMOM format - Alt Groups per minute - each Group must do 6 Rounds of …
    3 - 5 D Ball (Big Slam Ball) Over Shoulder Clean
    on Alt Min Fast Run to Gate and Back
    *could be EMOM 12 - or longer - depending on class size
  • 5 Rounds of …

    10 (5/5) Front Rack Step Up - you choose Load
    12 DB Bent Over Row
    10 - 30sec L Sit Hold

Wednesday 7 June 2017 - CrossFit

  • DT
    5 Rounds for Time
    12 Deadlift
    9 HANG Power Clean
    6 Push Jerk
    Rx: 70/47kg

Tuesday 6 June 2017 - CrossFit

  • Skill
    Kipping HSPU and Pistols
  • AMRAP 20

    5 HSPU
    10 Alt Pistol
    15 T2B

Monday 5 June 2017 - CrossFit

  • 1RM Front Squat
    For Weight

Saturday 3 June 2017 - CrossFit

  • Skill
    Ring MU
    *everyone Welcome, there is something for everyone
  • In Pairs...
    AMRAP 20
    10 Pull Ups
    20 Push Ups
    30 KB Goblet Squats
    2 Power Snatch 60/40kg; EVERY Round the Snatch number goes up by 2
    *share reps as needed

Friday 2 June 2017 - CrossFit

  • Skill
    HS Walk and Pistols
  • AMRAP 20

    5m Hs Walk or Walk into the Wall or Walk around the Box
    10 Alt Pistols
    15 Ring Rows

Thursday 1 June 2017 - CrossFit

  • 5 Rounds of …

    10 One Leg Bar D/L per Leg
    5 - 15 Feet on Box HSPU

    Rest: 2mins
  • 4 Rounds of …

    20/12 cal Sprint on Bike
    15 Slam Balls
    Rest 2mins per Round
  • 3 Rounds of …

    30 sec Side Plank per Side
    straight into …
    20 Side Jack Knife Per Side

Wednesday 31 May 2017 - CrossFit

  • In Teams … sizes dependent on Class Size

    Below is for a Full class of 15 with 3 Teams of 5 people
    150 cal on Bike - share as needed
    100 Hang Power Clean 60/40kg - One Person Works, Rest of Team Holds Str Arm Plank
    50 Syncro Burpees
    150 cal on Row - share as needed

    Teams of 4: 120cal/80HPC/50 Syncro Burpee/120cal
    Teams of 3: 90cal/60HPC/50 Syncro Burpee/90cal

    The above are suggestions, your Coaches can advise on best numbers based on experience

Tuesday 30 May 2017 - CrossFit

  • Superset …

    10 x 5 Bar Strict Press 70 - 80% of Max
    10 - 30 sec L Sit Hold or Knee Tuck Hold

Monday 29 May 2017 - CrossFit

  • Skill
    Bar MU and D/U
  • AMRAP 15

    3 - 5 Bar MU or 7 C2B or 7 Kipping Pull Up
    35 Air Squats
    50 D/U (scaling options will be given)

Saturday 27 May 2017 - CrossFit

  • In Pairs …

    3 Rounds
    At the Start of EVERY Round Run 800m Together
    30 - 20 - 10 HSPU (share as needed)
    30 - 20 - 10 Power Clean 70/50kg (share as needed)

Friday 26 May 2017 - CrossFit

  • 10 x 3 Overhead Squats

    *start at 60% of Max, you can stay there or increase, just make sure Form is Solid

Thursday 25 May 2017 - CrossFit

  • 3 Rounds …

    2 x Lengths of Slam Ball Overhead Walk - Alt Arms
    20 Hollow Rock
    20 Feet Up Medball Twist

    REST: 2mins
  • 3 Rounds …

    15 PERFECT Ring Row
    3 x Lengths of HEAVY Farmers Carry
    20 x Side Jack Knife

    REST: 2mins
  • 3 Rounds …

    7 KB Bottom Up Press
    10 Ring Dips

Wednesday 24 May 2017 - CrossFit

  • Skill
    Kipping Pull Up
  • For Time

    25 -20-15-10-5
    Pull Ups
    Push Ups
    Box Overs

Tuesday 23 May 2017 - CrossFit

  • 6 Rounds - Alt Bike or Row for the Start

    25/15 or 15/10 or 10/5 Calorie SPRINT on Bike/Row
    20 UNBROKEN Wall Ball
    2 Legless Rope Climb or One of Each or 2 Normal Climb or 1 Climb
    REST: 2mins
    *this is a SPRINT
    *choose Calories and Rope Climbs wisely! DO NOT stand around during the Round

Monday 22 May 2017 - CrossFit

  • Isabel
    For Time
    30 Snatches (61/43 kg)

Saturday 20 May 2017 - CrossFit

  • Skill Portion
    T2B
  • In Teams of 2 …

    40-30-20-10
    T2B
    Alt Front Rack Lunge 70/45kg
    *share reps as needed

Friday 19 May 2017 - CrossFit

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Thursday 18 May 2017 - CrossFit

  • For Quality …

    10-8-6-4-2
    Strict Pull Up
    Bell UP Press (each arm)

    Rest 3mins
  • 5 Rounds …

    10 Bent Over Row: 5 with Over Grip and 5 with Rev Grip
    12 Strict Knee Lifts on Rig

    Rest 3mins
  • 4 Rounds …

    2 x Farmers Carry Length with HEAVY DB
    rest 1min

Wednesday 17 May 2017 - CrossFit

  • 1RM Clean & Jerk
    For Weight

Tuesday 16 May 2017 - CrossFit

  • EMOM 30 - Alt Movements

    1) Cals on Air Bike 20/12(experienced) 10/8(never been on the bike)
    2) 20sec HS Hold - against the wall - facing away
    3) 6 Burpee Box Over - may step over if needed
    4) Cals on Rower 20/12(experienced) 10/8(if never been on rower)
    5) 10 Alt DB Snatch - your choice of load - challenge yourself!

Monday 15 May 2017 - CrossFit

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

Saturday 13 May 2017 - CrossFit

  • Skill Portion
    T2B
  • 10 Rounds in Pairs - One Person Works while Other Rests

    10 T2B
    15 Box Over
    20 DB Front Squats

Friday 12 May 2017 - CrossFit

  • 1RM Deadlift
    For Weight

Thursday 11 May 2017 - CrossFit

  • 4 Rounds of …

    12 KB Snatch (6/6)
    20 V Sit

    Rest 3mins
  • 4 Rounds of …

    15 Push Up
    20 AB Mat Sit Up
    25 Air Squat

    Rest 3mins
  • 4 Rounds of …

    20 Alt Feet Up Medball Twists

Wednesday 10 May 2017 - CrossFit

  • Tommy Mac
    2 Rounds For Time
    12 Burpees
    12 Thrusters
    12 Burpees
    12 Power Snatch
    12 Burpees
    12 Push Jerks
    12 Burpees
    12 Hang Squat Clean
    12 Burpees
    12 Overhead Squat
    Rx: 52/34kg

Tuesday 9 May 2017 - CrossFit

  • Skill Portion
    Bar MU or Kipping Pull Up
    and ...
    DU
  • AMRAP 15

    3 - 5 Bar MU or 7 C2B or Kipping Pull Up
    20 Alt OH Plate Lunge 20/10kg
    10 - 30 - 50 DU

Monday 8 May 2017 - CrossFit

  • 1RM Back Squat
    For Weight

Saturday 6 May 2017 - CrossFit

  • 3 Rounds for Time …

    30 Wall Ball
    30 Box Jump
    800m Run

Friday 5 May 2017 - CrossFit

  • Skill Portion
    Ring Dips
    and ...
    Pistols
  • 5 Rounds of …

    10 Ring Dip or Bull Horn Dip or Box Dip
    20 Alt Pistols

Thursday 4 May 2017 - CrossFit

  • 3 Rounds …

    20 - 15 - 10 Burpee
    Gate and Back

    Rest 3mins
  • For Time …

    100 Slam Balls
    50 Russian KB Swing

    Rest 3mins
  • 4 Rounds …

    15 - 30sec L Sit Hold

Wednesday 3 May 2017 - CrossFit

  • Skill Portion
    Strict Pull Up
    and ...
    D/U
  • AMRAP 12

    5 Strict Pull Ups
    7 D/L 100/80kg
    10 - 30 - 50 D/U

Tuesday 2 May 2017 - CrossFit

  • Skill Portion
    Kipping HSPU
  • AMRAP 15

    3 - 6 - 9 - 12 - 15 - 18 - 21 … onward
    Squat Clean 70/50kg
    HSPU

Monday 1 May 2017 - CrossFit

  • In Pairs Back Squats and STOH - One person finishes the Round then change

    AMRAP 20 -
    10 Back Squats 70/50kg
    and …
    5 STOH 70/50kg

Saturday 29 April 2017 - CrossFit

  • In Pairs …

    AMRAP 30
    30 Power Snatch 61/43kg - share as needed
    2 x Gate and Back EACH
    30 Power Clean 61/43kg - share as needed
    100 DU - share as needed (if DU are not your best than 10 DU attempts each and share 80 Single Skips)

Friday 28 April 2017 - CrossFit

  • 7 Rounds of the following 2 Movements to be perfromed as a Superset

    Bar on Back Lunge Steps 6 on EACH side, your choice of Alternate or Same Side, HEAVY with GOOD Form
    and …
    6 reps of Pendlay Rows, HEAVY with Good Form

Thursday 27 April 2017 - CrossFit

  • AMRAP 12

    15 DB Strict Press, Heavy as You Can
    1 Lap of the Box Pinch Grip Farmers Walk, no less than 10kg

    Rest 3mins
  • AMRAP 12

    20 Alt DB Snatch
    Fast Gate and Back

    Rest 3mins
  • 3 Rounds of …

    20 Alt Hang Side Knee

Wednesday 26 April 2017 - CrossFit

  • Skill Portion
    Pistol Squats
  • AMRAP 15

    20 Alt Pistols
    30 KB Swings
    10 - 30 - 50 DU

Tuesday 25 April 2017 - CrossFit

  • Skill Portion
    Kipping Pull Ups
  • For Time …

    21-18-15-12-9-6-3
    C2B (scale to Pull Up or Strict Band Pull Up)
    Thruster 45/30kg

Monday 24 April 2017 - CrossFit

  • Skill Portion
    HS Walk
  • AMRAP 20

    7m HS Walk (does not need to be unbroken)
    35 Air Squats
    Run to Gate and Back with Medball
    *Medball MUST be PLACED on the ground upon return (if you throw it 100 Burpees)

Saturday 22 April 2017 - CrossFit

  • Skill Portion …

    Ring MU or Bar MU or Kipping Pull Ups
  • AMRAP 20

    2 - 5 Ring MU or Bar MU or Kipping C2B or Kipping Pull Up
    7 Power Clean 60/40kg
    15 Front Squats
    *anyone going UNBROKEN on Front Squat?

Friday 21 April 2017 - CrossFit

  • Skill Portion …

    Rope Climbs
    *normal for those trying to get to grips with them
    and …
    *climb up with legs and come down with ARMS for those wanting better Legless.
  • 25mins to Get WORK Done …

    100 Wall Balls
    12 Rope Climbs (your choice of Legless or Normal)
    100 Overhead Plate Lunge 20/10kg
    *break up reps as needed

Thursday 20 April 2017 - CrossFit

  • For Time
    50 - 40 - 30
    KB SDHP 24/16kg
    Box Step Up

    Rest: 3mins
  • For Time ...
    20 - 16 - 12 - 8 Alt Shoulder Taps on Wall
    1 Lap of DB or KB Farmers Carry
    *DO NOT DROP the KB or DB

    Rest: 3mins
  • 4 Rounds of …

    20 Hollow Rock
    15 Side Jack Knife per Side

Wednesday 19 April 2017 - CrossFit

  • Push Press

    7 sets of 5
    *around 70% of Push Press Max
    also …
    FAST Run to the Gate and Walk Down after EVERY set of Push Press

Tuesday 18 April 2017 - CrossFit

  • Skill Portion …

    Squat Snatch
  • AMRAP 20

    5 Squat Snatch 50/30kg
    10 T2B
    15 Push Up

Monday 17 April 2017 - CrossFit

  • Skill Portion …

    TnG Box Jumps
  • 12 Rounds in Pairs - One Person Finishes Round before Partner goes

    10 TnG Box Jump
    15 Burpees
    30 Air Squats
    *works out to 6 Rounds each

Saturday 15 April 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 7 Strict Pull Up
    2) 10 Strict Bar Press from Floor at YOUR 60%
    3) 10 Hollow Rock + 10 V Sit
    4) Gate and Back

Friday 14 April 2017 - CrossFit

  • Skill Portion …

    Squat Cleans
    and
    DU
  • AMRAP 15

    5 Squat Clean 70/50kg
    10 Alt on the Spot Front Rack Lunge
    10 or 30 or 50 DU

Thursday 13 April 2017 - CrossFit

  • EMOM 10 - Alt Movements

    1) 1 Turkish Get Up on Left
    2) 1 Turkish Get Up on Right

    REST: 2mins
  • AMRAP 10

    10 Push Up
    20 Jumping Air Squats
    30 Mountain Climbers

    REST: 2mins
  • 4 Rounds …

    10 - 20 Hanging Side Knee Lift off Rig

Wednesday 12 April 2017 - CrossFit

  • Skill Portion …

    Bar MU
    or …
    Kipping C2B/Pull Ups
  • 6 Rounds …

    3 - 7 Bar MU
    15 Thruster 45/35kg
    REST: 2mins

Tuesday 11 April 2017 - CrossFit

  • Squat Snatch Stuff …

    4 x 7 Snatch Lift Off (ground to knees)
    4 x 7 Knees to Launch (start with Lift Off, pause at Knee and then move into Launch Position: Mid Thigh)
    4 x 5 Power Snatch/OHS with a Pause at Knee
    For remaining Time work Squat Snatch
    *keep loads light
    *practice patience and transition through positions correctly

Monday 10 April 2017 - CrossFit

  • Skill Portion …

    Kipping HSPU
  • AMRAP 12

    10 Kipping HSPU
    10 Burpee Box Over

Saturday 8 April 2017 - CrossFit

  • Skill Portion …

    Spend 20mins working HS Walk
  • In Pairs …

    200 OH Plate Lunge, Alt on the Spot 20/10kg
    *partner MUST hold a Bar while Lunges are Performed 80/60kg
    150 Wall Balls
    *partner MUST hold a Bar in Front Rack 60/40kg

Friday 7 April 2017 - CrossFit

  • Skill Portion …

    Kipping Pull Ups
    and …
    DU
    *your Gymnastic Kip must be IMPECIBLE before the Coaches will teach you Butterfly!
  • Every 3mins for 6 Rounds …

    15 C2B or Kipping Pull Ups
    10 or 30 or 50 DU

Thursday 6 April 2017 - CrossFit

  • For Time …

    100 PERFECT Russian KB Swings
    *after the start… every min perform 3 Burpees till 100 swings are complete

    REST 3mins
  • 30-20-10
    For Time …

    Ring Rows
    Alt DB Snatch

    REST 3mins
  • 4 Rounds of …

    15 - 30sec L Sit Hold
    *knee tuck is great
    *start with legs as straight as possible and rather bend than collapse

Wednesday 5 April 2017 - CrossFit

  • Skill Portion …

    TnG Box Jumps
    and …
    Ring Dips
  • OTM (on the minute) for 5 Rounds - Alt Movements

    1) 10 TnG Box Jumps
    2) 10 - 15 Ring Dips or Modification from Coach
    3) 15 V Sit
    4) REST

Tuesday 4 April 2017 - CrossFit

  • Skill Portion …

    T2B
  • AMRAP 20

    5 Power Clean 70/50kg
    10 Bar Lateral Burpee
    15 T2B

Monday 3 April 2017 - CrossFit

  • Front Squats and Split Jerks

    7 sets of the following …
    4 Front Squat
    2 Split Jerk
    *start around 60% C+J Max
    *climb load if FORM is solid
    *upon completion of the 1st Split Jerk, receive the Bar and then once settled throw the 2nd Split Jerk

Saturday 1 April 2017 - CrossFit

  • In Pairs …

    800m Run Together
    100 D/L - share reps as needed
    800m Run Together
    75 OHS - share reps as needed
    800m Run Together
    50 STOH - share reps as needed
    Load: 50/30kg

Friday 31 March 2017 - CrossFit

  • Strict HSPU Skill

    *facing wall
    *feet on Box
    *one foot on Box
  • Every 3mins for 6 Rounds

    5 - 10 Strict HSPU (modify accordingly)
    10 Burpees
    30 Air Squats

Thursday 30 March 2017 - CrossFit

  • Accessory Strength …

    5 Rounds of …
    1 Turkish Get Up Per Side
    10 Snatch Lift Off with 2sec Pause at Knee at 100% of Snatch Max
    *15mins to get work done here
  • For Time …

    30-20-10
    Wall Ball
    Alt DB Snatch
    Box Jump

Wednesday 29 March 2017 - CrossFit

  • Bar MU Skill or Kipping Pull Up Skill

    *in order to Bar MU you need 5 UNBROKEN Kipping C2B
    also …
    Groove DU
  • 5 Rounds …

    2 -5 Bar MU or 7 C2B or 9 Kipping Pull Up or 12 Ring Row
    10 or 30 or 50 D/U (No Singles, you must work DU)
    15 Push Ups
    Rest 2mins per round

Tuesday 28 March 2017 - CrossFit

  • Back Squats and Rope Climbs

    6-6-6-4-4-4-2-2-2
    *increase load into the 4's and 2's
    *you welcome to increase every round
    AFTER Every Set of Back Squats perform …
    2 Legless Rope Climb or 2 Rope Climb or 4 Scaled Pull Up Rig Rope Option
    *you may scale to 1 Legless and 1 Rope Climb if needed

Monday 27 March 2017 - CrossFit

  • Strict Gymnastics

    6 Rounds of …
    3 - 10 Strict Pull Up
    3 - 10 Strict Ring Dip or Bull Horn Dip
    *No Bands for the Pull up, we'll show you how to use a Box to help you
    *you may Jump Dip, BUT this time we slow the decent down
  • 4 RFT

    Fast Run to Gate and Back
    10 TnG UNBROKEN Power Clean 45/30kg
    20 KB Swing 24/16kg

Thursday 23 March 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 12 DB Thruster
    2) 15 Slam Ball
    3) 10-20 Alt Shoulder Taps, chest facing wall OR on a Box
    4) 15 AB Mat Sit Up

Wednesday 22 March 2017 - CrossFit

  • Skill Section …

    TnG Power Snatch
    and …
    Kipping HSPU
  • 5 Rounds …

    7 TnG Power Snatch 50/35kg
    5 - 10 HSPU
    rest 2mins per Round
    *snatch must be TnG; load accordingly
    *max a 10kg plate and AB Mat for HSPU scaling, or use the Box

Tuesday 21 March 2017 - CrossFit

  • In Pairs

    800m Run - Together
    100 Wall Balls - share as needed
    800m Run - Together
    100 Power Cleans - share as needed 60/40kg

Monday 20 March 2017 - CrossFit

  • Strict Press and TnG D/L

    12-10-8-6-4-2
    Strict Press starting at 60% of 1RM
    TnG D/L starting at 60% of 1RM
    *work in groups of similar strength
    *rest as needed
    *alt movements

Thursday 16 March 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 10 Medball Clean
    2) 10 Hammer Strike (L) 10 Hammer Strike ®
    3) 5 - 7 HSPU
    4) Rest

Wednesday 15 March 2017 - CrossFit

  • Accessory Strength Stuff …

    5 Rounds of …
    10 Glute Bridge with Box/Bar or 20 Supine Floor Glute Bridge
    5 - 10 Partner Hamstring
  • AMRAP 12

    6 Hang Power Clean
    6 Alt on the Spot Front Rack Lunge
    6 STOH
    6 Burpee
    *load 60/40kg

Tuesday 14 March 2017 - CrossFit

  • Pull Up/Bar MU skill Stuff … and DU Skill Stuff

    Beginners: Band Pull Ups (groove)
    Intermediate: Kipping Pull Up or Kipping C2B (groove)
    Advanced: Bar MU (groove)
    and …
    Groove DU
  • EMOM 20 - Alt Movements

    1) 2 - 5 Bar MU or Kipping C2b/Pull Up or Band Pull Up
    2) 10 or 30 or 50 DU
    3) Beginners 5's and the Rest 10's V Sit and Side Jack Knife
    4) Rest

Monday 13 March 2017 - CrossFit

  • Squat Snatch

    10 x 3
    *looking for Technique here!
    *if proficent start at 55% of 1RM, ONLY increase if it feels solid and crisp
    *beginners perform 1 Power Snatch and then Overhead Squat for the first few Rounds

Saturday 11 March 2017 - CrossFit

  • Open WOD
    17.3

Friday 10 March 2017 - CrossFit

  • Open WOD
    17.3

Thursday 9 March 2017 - CrossFit

  • 3 Rounds of …

    12 Ring Dip, Bull Horn Dip, Box Dip
    12 Power Clean 50/30kg

    rest 3mins
  • 3 Rounds of …

    Fast Run to Gate and Back
    20 Slam Ball
    10 Burpee

    rets 3mins
  • 3 Rounds of …

    12 Hollow Rock
    12 Arch Rock
    12 V Sit

Wednesday 8 March 2017 - CrossFit

  • Rope Climb Skill
    Practice
  • Get Work Done in 25mins

    100 DB Thrusters
    100 KB Swing
    100 DU or 50 DU attempts(beg/intermediate)
    10 Rope Climb
    *break up reps as you see fit
    *70 reps across for INTERMEDIATE and 7 Rope Climb
    *50 reps across for BEGINNER and 5 Rope Climb

Tuesday 7 March 2017 - CrossFit

  • HS Walk Skill

    *15mins of practice
  • AMRAP 12

    5 Strict Pull Up
    10 Perfect Push Up
    15 Air Squat

Monday 6 March 2017 - CrossFit

  • 10 Round SUPERSET of …

    3 Back Squat: start at 70% and climb till the LAST 3 Sets are at 85-90%
    and …
    5 DB Strict Press: your choice of load; focus on really good OH Positioning
  • Midline …

    4 x 10-35sec L Sit Hold

Thursday 2 March 2017 - CrossFit

  • DU Stuff …

    If you can DU then…
    AMRAP 7
    30 DU
    10 Slam Ball
    or
    If you do not have DU then …
    EMOM 7
    10 DU or DU attempts (NO SINGLES)

    rest 3mins
  • 4 Rounds of …

    Run to the Gate and Back
    12 KB Swings
    12 V Sit
  • Midline …

    3 x 15 Side Jack Knife

Wednesday 1 March 2017 - CrossFit

  • 5 Round SUPERSET of …

    5 - 12 Strict Ring Dip or Bull Horn Dip
    6 steps of DB OH Lunge (play with Load, feel it out)
  • AMRAP 12

    12 Hang Power Clean 45/30kg
    10 Thruster 45/30kg
    8 Bar Lateral Burpee

Tuesday 28 February 2017 - CrossFit

  • 5 Round SUPERSET of …

    5 - 10 Strict Pull Up
    10 - 15 PERFECT Push Ups
  • EMOM 16 - Alt Movements

    1) 16 DB Snatch (8/8)
    2) 7 HSPU or Box HSPU

Monday 27 February 2017 - CrossFit

  • Front Squats and Split Jerk

    7 sets of 4 Front Squat and 2 Split Jerk
    *start at 60% of C+J Max
    *you may increase if needed, BUT movement needs to be perfect
  • Midline …

    4 x 10 Hollow Rock
    4 x 10 Arch Rock

Saturday 25 February 2017 - CrossFit

  • Open WOD 17.1
    Start Time 7am

Friday 24 February 2017 - CrossFit

  • Open WOD 17.1
    It Starts

Thursday 23 February 2017 - CrossFit

  • For time …

    50 Medball Clean
    rest 3min
  • For time …

    30-20-10 PERFECT Push Ups
    60-40-20 Jumping Alt Lunge
  • 3 Rounds of …

    3 x 15-20 Weighted Sit Up
    *use a DB and get a buddy to hold your feet

Wednesday 22 February 2017 - CrossFit

  • Overhead Squats

    7 x 3 at 70% of Max
  • AMRAP 7

    15 Burpee Touch 6inch Target
    30 D/U

Tuesday 21 February 2017 - CrossFit

  • Handstand Push Up Stuff
    HSPU Skill
    or
    5 x 10-15 Kipping HSPU or Box Strict HSPU
  • For Time …

    50-40-30 Wall Balls 10/7.5kg
    25 Box Jumps 30/24inch
    25 Hang Power Snatch 40/25kg

Monday 20 February 2017 - CrossFit

  • Kipping Skill

    Then for 8 Rounds apply to either …
    C2B/Pull Ups or T2B
    *hands permitting you may alt movements
    *practice what you need
  • For TOTAL Time …

    20-18-16-14-12-10
    Thrusters 45/30kg
    rest 90sec per round
    *because of rest try UNBROKEN or Big Chunks of Reps

Saturday 18 February 2017 - CrossFit

  • In Pairs …

    100-70-40
    Thrusters 45/30kg
    KB SDHP 24/16kg
    V Sit Up

Friday 17 February 2017 - CrossFit

  • Kipping Pull Up Skill
    Groove it baby
  • 5 Rounds for Time …

    10 C2B or Pull Up or Jumping Pull Up
    12 Push Jerk 45/30kg
    14 Box Jumps
    rest 2mins per round

Thursday 16 February 2017 - CrossFit

  • In Pairs …

    3 Rounds of …
    50 OH Plate Lunge 20/10kg
    50 Medball Squat and Throw
    50 Weighted Sit Up
    rest 3mins
  • In Pairs …

    2 Rounds of …
    50 DB Renegade Row
    50 KB Swing 24/16kg
    rest 3mins
  • 3 Rounds of …

    20 Side Knee Lifts on Rig

Wednesday 15 February 2017 - CrossFit

  • Hand Stand Walk Stuff
    HS Walk Skill
    or
    5 x 3/5/7m UNBROKEN HS Walk
  • For Time …

    30-20-10 Power Clean 40/50/60kg(M) 25/35/45kg (F)
    100-80-60 DU

Tuesday 14 February 2017 - CrossFit

  • Back Squats

    7 x 3 at 80% of Back Squat 1 rep max
  • 4 Rounds for time …

    10 HSPU
    10 Bar Facing Burpee

Monday 13 February 2017 - CrossFit

  • Squat Snatch Skill
    Groove it baby
  • EMOM 20 - Alt Movement

    1) 3 Squat Snatch 60% of Snatch 1 Rep Max
    2) 15 Wall Balls 10/7.5kg

Saturday 11 February 2017 - CrossFit

  • Ring MU Skill
    continuation from last time
  • In Pairs …

    Run 800m together
    then …
    2 Rounds of …
    50 KB Swing 24/16kg
    100 Air Squat
    then …
    Run 800m together
    then …
    100 Wall Ball 10/7.5kg
    100 DB Snatch (must tag on even number!) HEAVY

Friday 10 February 2017 - CrossFit

  • Kipping Skill - T2B
    lets get prepped for The Open
  • EMOM 20 - Alt Movements

    1) 8-12 T2B
    2) 20 KB SDHP 24/16kg
    3) 10 Bar Facing Burpee
    4) Rest

Thursday 9 February 2017 - CrossFit

  • 30-20-10

    Medball Clean
    OH Plate Lunge steps 20/10kg
    Sit Up
    rest 3mins
  • 3 Rounds …

    30 Lateral Hurdle Hops
    10 DB Man Makers
    rest 3mins
  • 3 Rounds of …

    20 Hollow Rock
    20 Arch Rock
    rest 1min between rounds

Wednesday 8 February 2017 - CrossFit

  • Push Press

    5 x 5 at 70% of Push Press 1 rep max
  • 4 Rounds for time …

    10 HSPU
    20 Hang Power Snatch 35/25kg
    30 DU

Tuesday 7 February 2017 - CrossFit

  • EMOM 12

    5 TnG Power Clean at 70% of C+J 1 rep max
  • EMOM 12 - Alt movements

    1) 12 Burpee Touch 6inch target
    2) 12 Thruster 45/30kg

Monday 6 February 2017 - CrossFit

  • Bar MU Skill

    *beginner/intermediate to work Kipping Pull Up
  • For Total time …

    20-17-14-11-9 Front Squat 60/40kg
    5 Bar MU per round
    *beginners: 7 Jumping Pull Up or Jumping C2B
    *intermediate: 7 Kipping Pull Up or C2B
    NB! Rest 90sec per round

Saturday 4 February 2017 - CrossFit

  • Ring MU Skill
    practice
  • For Time …

    800m Run
    then …
    30-20-10 Wall Ball
    15-10-5 Bar Facing Burpee
    then …
    800m Run

Friday 3 February 2017 - CrossFit

  • Kipping Skill - T2B
    practice
  • 6 Rounds …

    10 T2B
    5 Power Snatch 60/40kg
    10 Box Jump
    REST 2mins per Round

Thursday 2 February 2017 - CrossFit

  • 30-20-10

    OH Plate Lunge 20/10kg
    KB Swing 24/16kg
    rest 3mins
  • For Time …

    100 Air Squat
    50 Push Up
    50 V Sit Up
    rest 3mins
  • 3 Rounds …

    10-30 sec L Sit Hold
    1min rest between Rounds

Wednesday 1 February 2017 - CrossFit

  • Kipping HSPU Skill
    practice
  • EMOM 20 - Alt Movments

    1) 5-10 HSPU
    2) 30-50 D/U
    3) 5 Power Clean 70/50kg
    4) REST
    *be consistent with HSPU per round
    *if you can't DU same number of SU and start throwing some DU

Tuesday 31 January 2017 - CrossFit

  • 7 Round HEAVY Superset of …

    5 TnG Deadlift at 75% of 1 Rep Max
    and
    3 Split Jerk at 65% of C+J 1 Rep Max
    *work on staying tight for ALL D/L Reps
    *for Split Jerk work on receiving the Bar
    *for Split Jerk Catch Bar and then throw next Rep it is NOT TnG

Monday 30 January 2017 - CrossFit

  • Kipping Skill - Pull Ups
    groove the movement
  • AMRAP 12 …

    3-6-9-12-15… onward
    C2B Pull Ups or Jumping C2B
    Thrusters 50/30kg
  • AMRAP 5

    Bar Facing Burpee

Saturday 28 January 2017 - CrossFit

  • Bar MU skill

    *beginners and intermediate work Kipping Pull Ups or Strict Band 7 sets of 3-6 reps
  • In Pairs for Time … pick a partner you've never gone with

    75 C+J 60/40 or 50/30 or 40/25kg
    75 Push Ups
    75 Front Rack Lunge same bars as C+J
    *coaches will offer scaling options on the day

Friday 27 January 2017 - CrossFit

  • Rope Climb Skill
    practice
  • Get the Work Done … 30min Cap

    15 Rope Climb
    100 Wall Balls 10/7.5kg
    100 DB Snatch (do not need to alternate)
    *break reps up as you want

Thursday 26 January 2017 - CrossFit

  • 5 Rounds of …

    10 Partner Hamstring Curls
    15 DB Bent Over Row
  • AMRAP 12

    30 Slam Ball
    20 Medball Clean
    10 Burpee

Wednesday 25 January 2017 - CrossFit

  • Kipping Skill or Kipping Warm Up (experienced humans)

    *work the kip swing for T2B application
  • EMOM 24 - Alt Movements

    1) 10 T2B
    2) 12 Overhead Squat 45/30kg
    3) 12 Box Jump
    4) REST

Tuesday 24 January 2017 - CrossFit

  • Front Squat
    4 x 10 at 60% of 1 Rep Max
  • AMRAP 10

    8 D/L 50/30kg
    8 Hang Power Clean 50/30kg
    8 Shoulder to Overhead 50/30kg

Monday 23 January 2017 - CrossFit

  • HSPU stuff
    Kipping HSPU Skill or Box HSPU for beginners
    or
    5 x 5-12 Kipping HSPU
  • AMRAP 12

    15 Power Snatch 34/25kg
    35 D/U or S/U

Saturday 21 January 2017 - CrossFit

  • For Time …

    800m Run
    50 Wall Ball
    800m Run
    50 Power Snatch 40/25kg (no sets less than 5 reps)

Friday 20 January 2017 - CrossFit

  • Kipping Skill or Kipping Warm Up (experienced humans)

    *work the kip swing for T2B application
  • 5 Rounds …

    10 Power Clean 70/50kg
    10 T2B
    10 Front Squat 70/50kg
    *rest 2mins per round

Thursday 19 January 2017 - CrossFit

  • 5 rounds of …

    10-30sec L Sit Hold
    10-20 reps of Hanging Side Knee Lift
  • For Time …

    40-30-20
    OH Plate Lunge 20/10kg (alternating)
    Slam Ball
    DB Snatch (do not need to alternate)

Wednesday 18 January 2017 - CrossFit

  • Back Squats

    7 x 3 at 65% of 1 Rep Max
    *smooth into the bottom EXPLODE OUT
  • AMRAP 10

    10 Push Ups
    15 KB Swing
    30-50 D/U

Tuesday 17 January 2017 - CrossFit

  • Strict HSPU - on Box (EVERYONE is on a BOX!)

    5 sets of 5-10 Reps
    *working tripod
    *working elbow position
  • AMRAP 15

    20 D/L 70/50kg
    15 Box Jump or Step Up 24/20inch
    20 D/L 90/70kg
    15 Box Jump or Step Up 24/20inch
    20 D/L 100/80kg
    15 Box Jump or Step Up 24/20inch
    20 D/L 110/90kg
    15 Box Jump or Step Up 24/20inch
    20 D/L 120/100kg

Monday 16 January 2017 - CrossFit

  • Kipping Skill or Kipping Warm Up (experienced humans)

    *work kip swing for Pull Up application
  • EMOM 24 - Alt Movements

    1) 12 C2B Pull Ups or Jumping C2B or Pull Up
    2) 12 Thruster 50/35 or 45/30 or 35/25kg
    3) 12 Bar Facing Burpee
    4) REST Station

Saturday 14 January 2017 - CrossFit

  • In Pairs …

    One human runs 800m
    the other human does Max Wall Balls (if the ball touches the ground at anytime the pair incurs a 50 burpee penalty per drop)
    *then swop over
    REST 3mins then…
    AMRAP 7 Burpee - one person works at a time

Friday 13 January 2017 - CrossFit

  • Kipping Skill or Kipping Warm Up (experienced humans)

    *work kip swing for Pull Up application
  • Every 3mins for 7 Rounds …

    10 C2B or Pull Up
    12 UNBROKEN Overhead Squat 45/30kg
    15 UNBROKEN Deadlift 45/30kg

Thursday 12 January 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 30sec Nose/Toe Hold on the Wall
    2) 15 Plate Push Ups 20/10kg
    3) 30 Jumping Air Squat
    4) 15 PERFECT Ring Row (touch ribs each time!)

Wednesday 11 January 2017 - CrossFit

  • Strict HSPU - on Box (EVERYONE is on a BOX!)

    5 sets of 5-10 Reps
    *working tripod
    *working elbow position
  • For Time …

    100 Thrusters 45/30kg
    *every 2mins perform 5 Box Jumps

Tuesday 10 January 2017 - CrossFit

  • Kipping Skill or Kipping Warm Up (experienced humans)

    *work the kip swing for T2B application
  • Every 3mins for 7 Rounds …

    30 D/U
    10 T2B
    10 Power Snatch 45/30kg

Monday 9 January 2017 - CrossFit

  • Every 90sec for 10 Rounds - perform the Complex Below

    1 Power Clean
    2 Hang Power Cleans with a 1sec PAUSE in the Hang
    3 Push Jerk with a pause BOTH in the Dip and Catch
    4 Front Squats
    Load: 50-60% of your C+J 1 Rep Max
  • For Total Time …

    18-15-12-9
    Bar Facing Burpee
    *rest 60sec each Round
    *score is Total Time taken to do work

Saturday 7 January 2017 - CrossFit

  • For Time...
    Run 1 Mile
    100 or 75 or 50 Thrusters 45/30kg
    Run 800m
    *challenge yourself BUT scale if needed
    *take care of the Thrusters in BIG Chunks

Friday 6 January 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 10-20 Shoulder Taps
    2) 20 Overhead Plate Lunge on Spot Step 20/10kg
    3) 20 AB Mat Sit Up
    4) 15 DB Push Press

Thursday 5 January 2017 - CrossFit

  • A Duo of Fitness Fun
    AMRAP 12
    12 Power Snatch 50/30kg
    12 Bar Lateral Burpee
    REST 5mins
    Every 2mins for 6 Rounds
    7 Burpee straight into Fast Hill Run
    *if class super busy split into 2 groups

Wednesday 4 January 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 10 Pull Ups (if you can work C2B)
    2) 16 Alt Pistols or 10(5/5) DB Box Step Up
    3) 10-15 Plate Push Ups 20kg/10kg Plates
    4) 30-50 D/U

Tuesday 3 January 2017 - CrossFit

  • EMOM 24 - Alt Movements

    1) 2 Lengths of HEAVY DB Farmers Carry
    2) 15 KB Swing 24/16kg
    3) 20 Slam Ball
    4) 15-30sec L-Sit or Knee Tuck Hold

Monday 2 January 2017 - CrossFit

  • For Time

    Run 800m
    50 Back Squat from Floor 60/40kg
    Run 800m
    50 Power Clean 60/40kg

Friday 30 December 2016 - CrossFit

  • EMOM 30 - Alt Movements

    1) 5 Power Clean straight into 5 Front Squat with 60% C+J MAX
    2) 10 Bar Lateral Burpee
    3) 10 T2B or K2E or K2chest

Thursday 29 December 2016 - CrossFit

  • You have 30mins to get the Following work Done!

    10 Rope Climb or Legless Rope Climb or 15 Rig/Rope Option (scaling option)
    50 HSPU or Box HSPU
    75 Power Snatch 40/25kg
    100 Plate Overhead Lunge Steps 20/10kg (on the spot)
    *break up reps as you see fit, just get all the reps done in 30mins

Wednesday 28 December 2016 - CrossFit

  • 5 Rounds of ...
    12 Box Over
    8 TnG UNBROKEN Deadlift @ 75% of 1 Rep Max
    6 Box Over
    *rest 2mins per Round
  • Gas Tank Finisher
    5 x Hill Fast Run
    *run faster than normal
    *don't get too competative because Hamstrings are already fired up

Tuesday 27 December 2016 - CrossFit

  • Strict Press/Push Press

    4 x 7 Strict Press straight into 14 Push Press with 50% Strict Press 1 Rep Max
    *rest 2mins between sets
  • AMRAP 15
    12 Push Ups
    24 Air Squats
    48 D/U or S/U
    24 Sit Up
    12 Pull Up

Saturday 24 December 2016 - CrossFit

  • AMRAP 30 - In Pairs

    One person works at a time …
    1 Round of CINDY (5 pull up, 10 push up, 15 air squat)
    3 TnG and UNBROKEN Snatch 60/40kg or 50/30kg or 40/25kg

Friday 23 December 2016 - CrossFit

  • The Little Things
    1) 4 x 5-20sec Support on Rings/ rest 1min
    2) 4 x 5-20sec Bottom of Dip Hold/ rest 1min
  • 5 Rounds of ...
    2 Rope Climb or Legless Rope Climb
    5m HS Walk or Wall Walk or 10-20 Shoulder Taps
    20 (10/10) DB Snatch - UNBROKEN each side and HEAVY
    Rest: 2mins

Thursday 22 December 2016 - CrossFit

  • EMOM 24 - alt Movements

    1) 2 lengths of HEAVY DB Farmers Carry
    2) 12 KB SDHP 24/16kg
    3) 15 Side Jack Knife per Side
    4) 15-30sec L Sit Hold or Knee Tuck Hold on Boxes

Wednesday 21 December 2016 - CrossFit

  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Tuesday 20 December 2016 - CrossFit

  • The Little Things
    3 Rounds SUPER SETTING exercises below..
    3.3.3 or 2.2.2 or 1.1.1 Strict Pull Up Cluster (rest 10-15sec between Pull Up Sets)
    10.8.6 Perfect Hollow Rock Cluster (rest 10-15sec between Hollow Rocks)
    10.8.6 Arch Rock Cluster (rest 10-15sec between Arch Rocks)
    *for Hollow and Arch Rocks - if you cannot Rock then a Hold is Great
  • 5 Rounds of
    12 Box Jump Over
    8 TnG UNBROKEN Power Clean 60/40kg
    6 Box Jump Over
    REST: 90sec

Monday 19 December 2016 - CrossFit

  • 1RM Strict Press
    For Weight
  • 1RM Push Press
    For Weight
  • AMRAP 5
    Max Bar Facing Burpees
  • Explanation of parts 1 and 2
    You will start by trying to get a 1 rep Max Strict Press - when you cannot continue to Strict Press then that is your score for that.

    Then start working on your 1 rep Max Push Press

Friday 16 December 2016 - CrossFit

  • Isabel
    For Time
    30 Snatches (61/43 kg)

Thursday 15 December 2016 - CrossFit

  • The Little Things
    1) 4 x 5-15sec Support on Rings/ rest 1min
    2) 4 x 5-15sec Bottom of Dip Hold/ rest 1min
    3) 4 x 10-30 Nose/Toe Hold on Wall/ rest 1min
  • AMRAP 15
    15 Box Jumps
    12 Front Rack Lunge 50/30kg
    10 T2B

Wednesday 14 December 2016 - CrossFit

  • 1RM Split Jerk
    For Weight
  • AMRAP 7
    7 KB Swing
    21 DU

Tuesday 13 December 2016 - CrossFit

  • The Little Things
    3 x 3.3.3 or 2.2.2 or 1.1.1 Strict Pull Up Cluster
    *rest 10-15sec between Pull Up sets.
    *rest 2min between Clusters
    *try as best as you can to Hit C2B!
  • Sprint the Following
    10 Thruster 40/25kg
    10 Lateral Burpee over Bar
    Rest 3mins per Round for a total of 4 Rounds
    *try your best to get the work done in 1min
    *this must be ALL OUT EFFORT

Monday 12 December 2016 - CrossFit

  • 1RM Overhead Squat
    For Weight

Saturday 10 December 2016 - CrossFit

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Friday 9 December 2016 - CrossFit

  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Thursday 8 December 2016 - CrossFit

  • Every 3mins for 6 Rounds
    15 Slam Ball
    10 Burpee over Ball
    20 Alt Jumping Lunge

Wednesday 7 December 2016 - CrossFit

  • 1RM Snatch
    For Weight

Tuesday 6 December 2016 - CrossFit

  • EMOM 24
    1) 12 DB Thrusters UNBROKEN
    2) 30sec Nose Toe Hold
    3) 50 D/U
    4) 20 Hanging Side Knee Lift (total) or 20 Side Jack Knife each Side

Monday 5 December 2016 - CrossFit

  • 1RM Front Squat
    For Weight
  • AMRAP 7
    7 KB Swing 24/16kg
    7 Box Jump

Saturday 3 December 2016 - CrossFit

  • Relay Fun in Pairs
    1st Relay: 1 person Runs 800m while the other person does Max Reps Power Snatch 50/30kg then switch
    Rest EXACTLY 5mins
    2nd Relay: 1 Person Runs 800m while the other person does Max Reps Burpee Box Over then switch
    *score is total reps on Snatch and Box Over per pair!

Friday 2 December 2016 - CrossFit

  • 1RM Clean & Jerk
    For Weight

Thursday 1 December 2016 - CrossFit

  • Rope Climb Skill
    Get to grips with Rope Climbs - efficiency or get your first Rx Climb
  • 5 Rounds ...
    2 Rope Climb or Legless Rope Climb
    10 HSPU
    20 Russian KB Swing
    Rest 2min per Round

Wednesday 30 November 2016 - CrossFit

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

Tuesday 29 November 2016 - CrossFit

  • EMOM 24 - Alt Movements
    1) Nose and Toe Hold on the Wall for 30sec
    2) Fast Run to Gate and Back
    3) 15 SDHP UNBROKEN 40/25kg
    4) Side Jack Knife 15 SOLID reps per Side

Monday 28 November 2016 - CrossFit

  • 1RM Deadlift
    For Weight

Saturday 26 November 2016 - CrossFit

  • 800m Run
    7 sets of 800m runs
    *yes running suck!
    *we will cover some CrossFit Endurance Drills to clean up your technique, then apply that to the runs

Friday 25 November 2016 - CrossFit

  • EMOM 30 - Alt Movements
    5 TnG and Unbroken C+J 70/50kg
    7 Bar Lateral Burpee

Thursday 24 November 2016 - CrossFit

  • Kipping Ring Dip Skill
    lets make those dips more efficient
  • AMRAP 15
    5m HS Walk or 6 Box HSPU/Walk/6 Shoulder Taps
    10 Ring Dips or Bull Horn Dips or Jump Dip
    20 Plate OH lunge on the Spot 20/10kg

Wednesday 23 November 2016 - CrossFit

  • Tommy Mac
    2 Rounds For Time
    12 Burpees
    12 Thrusters
    12 Burpees
    12 Power Snatch
    12 Burpees
    12 Push Jerks
    12 Burpees
    12 Hang Squat Clean
    12 Burpees
    12 Overhead Squat
    Rx: 52/34kg

Tuesday 22 November 2016 - CrossFit

  • D/U Skill
    *either work to get your first DU or lets clean them up
  • AMRAP 15
    50 D/U
    15 Plate Push Ups 20/10kg plates
    15 Pull Ups
    30 Air Squats

Monday 21 November 2016 - CrossFit

  • 1RM Back Squat
    For Weight

Saturday 19 November 2016 - CrossFit

  • You - Your Buddy and a Medball
    For Time…
    Run 1 Mile with your Ball (alt ball carry as needed, you are both running the Mile)
    50 Snatch 50/30kg (partner must hold ball above head for reps to count)
    50 Box Step Up with Ball 30/24inch Boxes
    50 Burpee Ball Throw (you both Burpee, the one with the ball touches chest to ball)
    50 Ball Sit Up

Friday 18 November 2016 - CrossFit

  • Kipping Pull Up Skill
    work the gymnastic or butterfly kip
  • 5 RFT
    10 Bar on Back Lunge - on the Spot 70/50kg
    12 C2B Pull Up
    14 Box Jump Over
  • Gas Tank Finisher
    5 x Hill Sprint with HEAVY for you Medball

Thursday 17 November 2016 - CrossFit

  • EMOM 24 - Alt Movements
    1) 20 Double Battle Rope Slam and 30 Battle Rope Waves
    2) 10 TnG Clean 40/25kg
    3) 12 Wall Ball
    4) 15 V Sit Up

Wednesday 16 November 2016 - CrossFit

  • Overhead Squat
    7 sets of 3 Reps Pause OHS - 2 sec Pause per Rep
  • Gas Tank Finisher
    AFAP
    30 Slam Ball
    30 Burpee

Tuesday 15 November 2016 - CrossFit

  • T2B Skill
    Clean them up or lets get your first one!
  • 21-15-9-15-21
    T2B
    SDHP 50/30kg
  • Gas Tank Finisher
    Straight after Metcon 800m Run

Monday 14 November 2016 - CrossFit

  • HS Walk Skill
    get to grips with the movement
  • AMRAP 15
    5m HS Walk or Wall Walk and 10-20 Shoulder Taps
    10 Strict Pull Up
    15 Burpee
  • Gas Tank Finisher
    5 x Hill Sprint

Saturday 12 November 2016 - CrossFit

  • 4 Rounds of ...
    800m Run
    35 Un Broken Wall Ball
    15 TnG and as UNBROKEN as possible Snatch 45/30kg
    Rest 3mins per Round

Friday 11 November 2016 - CrossFit

  • Strict Ring Dips
    5 sets of 8-12
    *beginners use the Bull Horns
  • Every 3mins for 6 Rounds
    4 Power Clean 80/55kg
    10 T2B
    Run to Gate and Back with Medball HEAVY as possible
  • Gas Tank Finisher
    AFAP
    30 Slam Ball
    30 Burpee

Thursday 10 November 2016 - CrossFit

  • HSPU Skill
    *practice the stuff from last week
  • AMRAP 15
    10 HSPU
    20 DB Snatch HEAVY (10/10)
    30 Air Squats
    *on DB Snatch finish one arm first
  • Gas Tank Finisher
    5 x Hill Sprint

Wednesday 9 November 2016 - CrossFit

  • D/U Skill
    *either work to get your first DU or lets clean them up
  • Annie
    50-40-30-20-10 Reps For Time
    Double-Unders
    Sit-Ups
  • 3 Rounds For Time ...
    10 Thruster 50/30kg
    10 Burpee over Bar

Tuesday 8 November 2016 - CrossFit

  • Hang Squat Snatch
    Spend 20mins finding a HEAVY Single Hang Squat Clean
    then …
    EMOM 12
    3 Hang Squat Cleans with 80% of Heavy Single you just found
  • Gas Tank Finisher
    AFAP 25 Burpee Box Over

Monday 7 November 2016 - CrossFit

  • Kipping Pull Up Skill
    work either Gymnastic or Butterfly Kip
  • 3 Rounds for Max Total Reps - FGB Style
    1min per Station …
    Pull Ups
    Plate Push Ups 20/10kg plates
    Air Squats
    Box Jump with Step Down
    REST
  • Gas Tank Finisher
    4 Rounds of …
    5 Burpee and Hill Sprint/Walk Down
    *walk down is the recovery

Saturday 5 November 2016 - CrossFit

  • In Teams of 2
    1 Mile Run (800m each)
    100 Thrusters 45/30kg
    100 T2B
    1 Mile Run (800m each)

Friday 4 November 2016 - CrossFit

  • 1RM Snatch
    For Weight

Thursday 3 November 2016 - CrossFit

  • Double Under Skill
    Either practice to get your first one or clean your current ones up
  • Every 3mins for 6 Rounds
    20 OH Plate Lunge (on the spot) 20/10kg
    40 DU
    Run to Gate and Back

Wednesday 2 November 2016 - CrossFit

  • Pistol Squat Skill
    Get to grips with the Movement
  • AMRAP 15
    10 Alt Pistols
    12 Burpee Touch 6inch Target
    15 KB Swing 24/16kg
  • Gas Tank Finisher
    1 - 3 of 800m Run
    Rest 2 mins between runs

Tuesday 1 November 2016 - CrossFit

  • EMOM 30 - Alternating Movements
    1) 2 Clean 80/55kg
    2) Ring/ Bull Horn Dip 5-10 reps
    3) 2 Lenghts of HEAVY DB Farmers Carry

Monday 31 October 2016 - Mom's Class

  • Skill
    Work on HS and/or HSPU
  • 5 Rounds
    10 HSPU
    20 Dead lifts
    Run (to the gate and back, as fast as possible)
    Rest 2 minutes

Monday 31 October 2016 - CrossFit

  • Kipping Handstand Push-ups Skill
    Either working the Kipping HSPU to get it going or make yours more efficient.
  • 5 Rounds ...
    10 HSPU
    20 TnG D/L 80/60kg
    Fast Run to Gate and Back
    REST 2mins per Round

Saturday 29 October 2016 - CrossFit

  • 5 RFT
    'EVA'
    800m Run
    30 KB Swing 24/16kg
    30 Pull Up
    *don't be scared of this one, there are tons of ways to modify

Friday 28 October 2016 - CrossFit

  • Ring Dips
    5 sets of 5-10
    *beginners use the Bull Horns
  • Every 3mins for 6 Rounds
    3 Snatch 70/50kg
    20 Alt Jumping Lunge
    40 D/U
  • Gas Tank Finisher
    30 Slam Ball
    30 Burpee

Thursday 27 October 2016 - CrossFit

  • For Time
    75 Push Press 50/30kg
    75 SDHP 50/30kg
    75 Sit Up
  • Gas Tank Finisher
    Straight after Metcon head out for 1 x 800m Run

Wednesday 26 October 2016 - CrossFit

  • Front Squat
    7 sets of 5 with a 2 sec pause per Squat
  • DB Press
    7 sets of 5
    *to be performed as a Superset after each Front Squat set
  • Gas Tank Finisher
    5 x Hill Sprints

Tuesday 25 October 2016 - CrossFit

  • EMOM 24
    1) 10 Slam Ball + 30 Mountain Climbers
    2) 10 Box Jump with a Step Down
    3) 16 Alt DB Snatch
    4) 10 T2B
    *alternate movements

Monday 24 October 2016 - Mom's Class

  • EMOM 7
    4-8 Strict Pull Ups (band if needed)
  • AMRAP 12
    10 Cal Row
    10 Wall Ball

Monday 24 October 2016 - CrossFit

  • Strict Pull Up
    5 sets of 5-10

    *advanced people do C2B
  • For Time
    27-21-15-9
    Overhead Squat 40/25kg
    Burpee over Bar
  • Gas Tank Finisher
    800m Run Straight after Metcon

Saturday 22 October 2016 - CrossFit

OCT 22 PROGRAM

  • 2/3 Team Training
    In Teams of 2-3
    3 Rounds
    30 TnG Snatch 40/25kg
    30 OHS 40/25kg
    30 V Sit
    400m Run with Ball 10/7.5kg
    30 TnG Clean 40/25kg
    30 Push Press 40/25kg
    30 T2B/K2E/Knee to Chest
    *1 bar per team
    *load and unload as needed

Friday 21 October 2016 - CrossFit

OCT 21 PROGRAM

Warm up:
Bar MU Skills

  • AMRAP 15
    5 D/L 125/90kg
    10 HSPU
    30 Air Squat
  • Gas Tank Finisher
    3 Rounds … AFAP
    30 Mountain Climbers
    30 Double Battle Rope Slam

Thursday 20 October 2016 - CrossFit

OCT 20 PROGRAM

  • AMRAP 12
    5 C2B (RX) / 5 Strict Pull Ups (Scaled)
    12 Burpee Box Over
    24 Slam Balls 10/5kg
  • Gas Tank Finisher
    1-3 x 800m Run

Thursday 20 October 2016 - Mom's Class

  • 4 Rounds
    6 Front Rack Step Up per Leg (20 inch)
    and
    6 DB Strict Press (standing)
  • AMRAP 12
    1, 2, 3, 4, 5, etc.
    Strict Pull Up
    Wall Ball
  • Abs
    4 Rounds
    30 sec Plank Hold
    30 sec Mountain Climber
    30 sec Rest

Wednesday 19 October 2016 - CrossFit

OCT 19 PROGRAM

  • EMOM 28 – Alternating Movements
    1) 15 UNBROKEN Wall Ball 10/7.5kg
    2) 30 Double Battle Rope Slam and 30 Battle Rope Wave
    3) Hill Sprint
    4) 10 UNBROKEN and TnG C+J 40/25kg

Tuesday 18 October 2016 - CrossFit

OCT 18 PROGRAM

Warm up:
HS Walk Stuff
choose either …
15mins of HS Walk Practice
or
4 Rounds of …
6 Box HSPU/Half Round the Box/10 Box Shoulder Taps

  • AMRAP 12
    12 Pull Up
    12 Plate Push Up
    48 DU
  • Gas Tank Finisher
    30 Burpee AFAP

Monday 17 October 2016 - CrossFit

OCT 17 PROGRAM

  • 3 x 10 1 Back Squats
    10-1-10-1-10-1

    *try and make each set of 10 and 1 heavier than the previous load
  • Gas Tank Finisher
    5 x Hill Run

Monday 17 October 2016 - Mom's Class

  • Back Squats
    5 x 5 Climbing
  • Gas Tank Finisher
    5 x Hill Run
  • Abs
    3 Sets
    20 x Side V-Sit
    20 x Sit Up
    20 x Side V-Sit (other side)

Saturday 15 October 2016 - CrossFit

OCT 15 PROGRAM

  • Team Murph
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Air Squats
    1 Mile Run

    *pairs or threes
    *perform WOD exercises in order it is written

Friday 14 October 2016 - CrossFit

OCT 14 PROGRAM

  • EMOM 15
    Alternating Movements

    12 D/L 70/50kg
    9 Hang Power Clean 70/50kg
    6 Push Jerk 70/50kg
  • Gas Tank Finisher
    7 x Hill Sprints

Thursday 13 October 2016 - CrossFit

OCT 13 PROGRAM

  • T2B Skill
    *work on Tight Position and linking them together
  • AMRAP 15
    8 T2B
    16 Box Jump (step down! No TnG)
    32 DU

Thursday 13 October 2016 - Mom's Class

  • Front Squat
    5 x 5 (climbing) Front squat
  • AMRAP 15
    14 DB OH Walking lunges
    7 DB Thruster
    30 Skips

Wednesday 12 October 2016 - CrossFit

OCT 12 PROGRAM

Warm up:
Junk Yard Dog
Hop and Hip Jumps (speed of hip)

  • Hang Snatch
    Find a HEAVY single Hang Snatch
    *your choice of Power or Squat

Tuesday 11 October 2016 - CrossFit

Oct 11 Program

Warm up:
Pistol Squat + HSPU Skill

  • AMRAP 12
    5 HSPU
    10 Alt Pistol Squat
    15 KB Swing (24/16)

Monday 10 October 2016 - Mom's Class

  • To Be Confirmed
    To be Confirmed

Monday 10 October 2016 - CrossFit

Oct 10 Program

  • Kipping Pull Up Skill
    * a change to drill into Gymnastic Kips
    * a change for those that need to work on their Butterfly Kip
  • 5 Rounds for TIME
    8 Pull Ups
    10 Push Press (40/25)
    12 Front Rack Alt Lunge (40/25)

Saturday 8 October 2016 - CrossFit

OCT 8 Program

Warm up:
Foot Tour of the Suburb!
- Join Coach Dave on a scenic job of the new running routes

  • IN Pairs for Time
    100 Cleans (60/40)
    80 Front Rack Lunges (60/40)
    60 STOH (60/40)

Friday 7 October 2016 - CrossFit

OCT 7 PROGRAM

  • TnG Snatch Skill
    TnG Snatch Skill
  • Randy
    75 Snatches for Time 35/25kg

Thursday 6 October 2016 - Mom's Class

Fat Amy

Repeat from bottom to top (do not repeat Push-ups)

  • Fat Amy
    50 Air Squats
    10 Burpees
    40 V Sit-ups
    10 Burpees
    30 Alt Lunges
    10 Burpees
    20 KB swings
    10 Burpees
    10 Push-ups

Thursday 6 October 2016 - CrossFit

OCT 6 PROGRAM

OCT 6 PROGRAM

  • 5 Rounds for Quality …
    10-30sec Frog Balance
    10 Bar Bent Over Row
  • 7 RFT
    10 Slam Ball
    Hill Sprint
    20 DB Snatch (10/10)

Wednesday 5 October 2016 - CrossFit

OCT 5 PROGRAM

OCT 5 PROGRAM

  • For Time
    100 Back Squat from Floor 70/45kg
    50 Burpee
  • Midline Finisher
    5 x 10-30sec L Sit Hold

Tuesday 4 October 2016 - CrossFit

  • Handstand Conditioning
    7 Rounds of …

    1 Wall Walk and 10-20 Shoulder Taps
    *stay tight the whole time
    *beginners perfect the wall walk, don’t worry about shoulder taps
  • AMRAP - 12 minutes
    15 SDHP 40/25kg
    30 Alt Jump Lunge
    45 DU

Monday 3 October 2016 - CrossFit

5 RM Front Squat

  • 5RM Front Squat
    Max load for 5 reps

Saturday 14 February 2015 - CrossFit

  • Karen
    For Time
    150 Wall Ball Shots (20/14 lb, 10/9 ft)

Friday 13 February 2015 - CrossFit

  • 1RM Deadlift
    For Weight

Thursday 12 February 2015 - CrossFit

  • Nancy
    5 Rounds For Time
    400 meter Run
    15 Overhead Squats (43/30 kg)

Wednesday 11 February 2015 - CrossFit

  • 1RM Clean & Jerk
    For Weight
  • Grace
    For Time
    30 Clean-and-Jerks (61 /43 kg)

Tuesday 10 February 2015 - CrossFit

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

Monday 9 February 2015 - CrossFit

  • 1RM Back Squat
    For Weight

Friday 6 February 2015 - CrossFit

  • 12min AMRAP, 12 Wall Balls, 12 Slam Balls, 2 Lengths Bear Crawl
    Wall Ball 10/7.5kg
    Slam Ball 10/5kg

Thursday 5 February 2015 - CrossFit

Warm up:
Groove Squat Clean from

High Hang
Launch
Floor

Also recap Split Jerk

  • 5 sets of 2 High Hang Squat Clean and Split Jerk
    This is for technique and NOT MAX loading
  • 5 sets of 2 Launch Squat Clean and Jerk
    This is for technique and NOT MAX loading
  • 5 sets of 2 Squat Clean (floor) and Spilt Jerk
    This is for technique and NOT MAX loading

Wednesday 4 February 2015 - CrossFit

  • 5-5-5 Front Squats
    Find a Load and Rep it
  • 3-3-3 Front Squats
    Find a Load and Rep it
  • 1-1-1 Front Squats
    This is NOT a 1RM Test

    But if you feel good go for it!

    Form First Load Second
  • 21-15-9 Plate GTOH 20/10kg and Box Jump (4 Feb)
    No Rest

    Just Move

Tuesday 3 February 2015 - CrossFit

Tabata is 8 Rounds of 20sec Work 10sec Rest Today record your SMALLEST rounds score

  • Tabata Pistols
    Alt Legs
  • Tabata Burpee
    Full Extension
  • Tabata D/U
    Get the heels to kiss the ground

Monday 2 February 2015 - CrossFit

  • 20-15-10 Power Snatch 45/30kg 600-400-200m Run (2 Feb)
    Get butt back in the receiving position

Saturday 31 January 2015 - CrossFit

  • 5 Rounds for Time 10 Push Jerk 20 Front Rack Lunge 200m Run Rx: 40/25 (31 Jan)
    Quality Movement

Friday 30 January 2015 - CrossFit

  • 3 RM Deadlift
    Reps need to be touch and go
  • 7min AMRAP 5 D/L @ 70% of load from Stength component 1/3/5 Strict Pull Up
    Quality Movement

Thursday 29 January 2015 - CrossFit

  • 5 sets of Max HSPU (29 Jan)
    Post biggest number

    Also record scaling option if one was used
  • 12min of Thrusters, EMOM perform 3 Bar Lateral Burpees (29 Jan)
    Start WOD with Burpees

Wednesday 28 January 2015 - CrossFit

  • 3 Rounds for Time: 30 Wall Ball/ 30 Mountain Climber (28 Jan)
    Post loads here

Tuesday 27 January 2015 - CrossFit

Warm up:
Skips
McKay Complex (upright)

  • 5mins perform 50 D/U or 75 Skips, then Max Back Squats @ 50% BW for remaining time
    Post number of Squats

Monday 26 January 2015 - CrossFit

Warm up:
Work on the Kip

  • 9-7-5 Clean (60/40) HSPU (26 Jan)
    Nice and Short Complex Skill

    Use deficit if needed

Saturday 24 January 2015 - CrossFit

  • 21-15-9 KB SDHP, KB Goblet Squat, Ring Dip (24 Jan)
    Make sure you Deadlift on SDHP

Friday 23 January 2015 - CrossFit

Warm up:
Burgener Warm Up
Skill Transfer Exercises

  • Squat Snatch 2 reps and Snatch Balance 2 reps, 5 Rounds (23 Jan)
    Load if you want.

    Groove position and aggressive Blocking of the Bar
  • 600m Run, 50 Power Snatch (40/25), 600m Run (23 Jan)
    Keep position when fatigue sets in.

Thursday 22 January 2015 - CrossFit

  • Good Mornings 5 sets of 7 reps
    Increase load
  • Deadlifts 5 sets of 5 reps
    Increase Load
  • Strict Press 5 sets of 3 reps
    Increase Load

Tuesday 20 January 2015 - CrossFit

Warm up:
30 Skip
20 Band Pull aparts (both normal and supinated grip)
30 Skip
10 Band Press
20 Cossacks
30 Skip
20 Diagonal Band Pulls

  • 7 sets of 3 Push Press
    Work Load appropriate to reps scheme
  • 100 D/U or 200 Single Skips, 10 C+J (70/45kg), 100 D/U or 200 Single Skips
    This WOD is for TIME!

    1 Round only

Cool down:
Couch 2min per side

3 sets of 7 Bar Curl
3 sets of 7 Reverse Bar Curl
3 sets of 15 V Sit


Monday 19 January 2015 - CrossFit

  • Cindy
    20 Minuets AMRAP

    5 pull ups,
    10 push ups,
    15 squats

Saturday 17 January 2015 - CrossFit

  • Diane
    21-15-9 Reps For Time
    Deadlift (102/40 kg)
    Handstand Push-Ups

Friday 16 January 2015 - CrossFit

Enter the Ninja

Throwing the normal CrossFit stuff together with some Gymnastic things we don't really do to become AWESOME!!

Warm up:
Practice

1 Leg Bounding
Cartwheels
Forward Roll

  • Enter the Ninja: 25mins of work
    Rotate through the following stations
    1: 10m 1 Leg Bounds (both L + R)
    2: 10 Russian KB Swing 24/16
    3: 3 Forward Rolls
    4: 3 Cartwheel on L and R
    5: 5 Pull Ups/C2B or 10sec Flex Arm Hold
    6: 5 Burpee over Box 20inch

Thursday 15 January 2015 - CrossFit

Warm up:
Band Hamstring Floss
LAX Peanut Thoracic Smash

Groove Clean Pulls

  • 5min AMRAP
    Squat Cleans

    Rx 60/40kg

Cool down:
3 times 30 AB Mat Sit Up
3 times 25 Hollow Rock
3 times 20 Arch Rocks


Tuesday 1 May 2018 - CrossFit

  • Stregnth
    6 x 3 Snatch Balance
  • Randy
    75 Snatches for Time 35/25kg