Friday 25 September 2020 - CrossFit

Warm up:
AMRAP: 5 min

5 jumping pull ups
10 Air squats
30 mountain climbers

  • Core:
    3 rounds
    15 hollow rocks
    1 min bridge
  • Conditioning:
    3 rounds
    3 min on, 2 min work.

    A) 20 cal AB/Row
    1 x DB DT
    12 DL
    9 hang clean
    6 push press
    5 muscle ups

    B) Run 200m
    25 KB swing
    15 OH Squats 40/30
    10 Bar facing burpee


Thursday 24 September 2020 - CrossFit

Warm up:
3 rounds
200m run
8 push ups
10 med ball squat clean
12 v sits

  • Conditioning:
    Chipper

    50 double undes
    25 toes to bar
    15 box jump over
    10 power snatch
    50Du’s
    20 pull ups
    15 box jump over
    10 power snatch
    50 Du’s
    15 C2B
    10 power snatch
    50 Du’s
    10 bar muscle ups
    15 box jump overs
    10 power snatch

Wednesday 23 September 2020 - CrossFit

Warm up:
3 rounds

10 broad jumps
Bear craw back
10 lateral squats
15 butterfly situps


Tuesday 22 September 2020 - CrossFit

Warm up:
3 rounds
10 walking bridge push ups
15 hollow rocks
20 lunge on the spot

  • Strength:
    5 rounds

    5 heavy DB push press E/Arm

    5 bent over DB row - heavy- each arm
  • Conditioning:
    Running WOD?!
    (20 min cap)
    4 rounds

    Run 400m

    8 burpee box jump over

    12 push press @ 60/40

Monday 21 September 2020 - CrossFit

Warm up:
200m run
25 push ups
200m run
50 vsits
200m run
75 Air squats

  • Strength:
    Tempo front squats
    (Clean weight up)
    5 x 3 reps
    @ 65%
    3-5 sec down
  • Conditioning
    Friendly fran

    3 rounds for time:

    15 thrusters
    15 c2b pull ups

Friday 18 September 2020 - CrossFit

Warm up:
Dynamic laps
Into 1 round

10 air squats
10 lunge
10 lateral squats

  • Strength
    3 rounds

    8 SL DL
    8 Bulgarian split squats
    12 glute bridge
    30 sec L-hang
  • Conditioning
    For time:
    (cap: 20 min)
    Run 200m
    30 wall balls
    20 pull ups muscle ups

    Run 400m
    30 wall balls
    15 C2b

    Run 600m
    30 wall balls
    10 muscle ups

Thursday 17 September 2020 - CrossFit

Warm up:
5 min partner suicide

50 partner leg raise

  • Strength
    EMOM: 12 min

    10/12 ring dips
    10 barbell goodmorning
    8-10 bent over bb row
  • Conditioning

    AMRAP: 7 min

    3, 6, 9, 10, 12…


    Clean and jerk
    60/40
    Toes to bar

Wednesday 16 September 2020 - CrossFit

Warm up:
3 rounds

Run/ row 200m
10 push up look through
15 hollow rocks
20 OH KB lunge

  • Weightlifting
    Separate stations:

    7 rounds

    3 snatch pull @90%

    2 Hang squat snatch @ 75-80%

    2 BTN press + 1 drop snatch
    + 1 oh squat

Tuesday 15 September 2020 - CrossFit

Warm up:
3 rounds

20 alt. KB swing
20 Russian twists
10 OH KB sit up

  • SKILL Work
    Gymnastics Kipping progression
    10 kipping swing
    10 knees to chest
    10 hip drive

    / butterfly kipp progression
  • Conditioning
    (Cap 15 min)

    4 rounds for time:

    9 chest to bar pull ups

    15 Hand release push ups

    21 DB snatch

Monday 14 September 2020 - CrossFit

Warm up:
3 rounds
1 min Bridge
10 lunges on the spot
15 v sits
30 mountain climbers

  • Strength
    4 back Squat @ 75%
    + 5 max height box jumps
  • Conditioning
    EMOM: 16 min

    Row/AB 20/15

    Burpees

    15 DB thrusters

    50 double unders




Friday 11 September 2020 - CrossFit

Warm up:
3 rounds
10 push up look through
10 side to side kick through
10 Get up sit ups with KB
10 OH lunge on the spot

  • Gymnastics Strength
    4 rounds
    5 strict pull ups
    5 chest to bar pull ups
    5 bar muscle ups
  • Conditioning
    Chipper (Cap: 20 min)
    500m run
    40 box step up
    30 toes to bar
    20 wall balls
    10 Thrusters @60
    Down and up to finish with 500m run

Thursday 10 September 2020 - CrossFit

Warm up:
50, 40, 30, 20, 10 – Du’s
25, 20, 15, 10, 5 - KB swing

  • Core:
    3 rounds
    10 KB lean overs
    15 butterfly sit ups
  • Strength
    Deadlift
    4 x 5 reps @ 65-70%
  • Conditioning
    4 rounds for time:

    20 Alt. DB snatch
    15 box jump overs

Thursday 3 September 2020 - CrossFit

Warm up:
3 rounds

10 reverse grip Push ups
30 sec L-hang
10 box step up
30 sec Hollow hold

  • Strength
    Tempo front squats

    4 x 3 reps @ 65% - 3-5 sec down
  • Conditioning
    EMOM: 16 min

    Row 14 cal

    12 toes to bar

    10 DB clean and jerk

    8 burpee box jump

Wednesday 2 September 2020 - CrossFit

Warm up:
3 rounds

10 knee to chest tuck jump
15 v sits
20 mountain climbers

  • Weightlfiting
    3 pos. power snatch
    10 min
    #1) Work up to comfortable heavy

  • Weightlifting #2
    #2) E90sec: 15 min

    3 pos power snatch + 1 BTN PP @ 70-75% of #1

Tuesday 1 September 2020 - CrossFit

Warm up:
3 rounds

10 lunge
10 lateral squat
10 jumping air squat
5 walking bridge push ups

  • Conditioning
    EMOM: 10 min
    8 strict pull ups
    15 wall balls

    2 min rest

    EMOM: 10 min

    10 seated strict press each arm

    10 Bent over row
    E/A

    2 min rest

    EMOM: 10 min
    15 KB swing
    +15 air squat
    (10rnds)

Friday 28 August 2020 - CrossFit

Warm up:
3 rounds
8 push up look through

10 Plate GTOH

10 front squat

15 hollow rocks

  • Strength
    4 rounds

    3 BTN push press
    + 2 OH squats
    @75%
  • Conditioning
    3 rounds

    21 deadlift

    15 box jump over

    9 push press @60/40

Thursday 27 August 2020 - CrossFit

Warm up:
3 rounds

20 Alt. KB swing
30 sec KB squat hold
10 Push press each arm
10 KB lean overs E/S

  • Strength WOD
    4 rounds

    3strict press
    +2 push press
    + 1 power jerk @ 75-80% of strict press.

    8 strict pull ups

    10 ring dip/15plyo push up

    10 bent over Barbell row

Wednesday 26 August 2020 - CrossFit

Warm up:
3 rounds

5 burpee knee to chest jump
20 mountain climbers
15 Vsits
2 lap run

  • Skill work
    2 x 10 muscle clean- front squat
    10 tall clean / drop clean (speed drill.)
  • Weightlfiting
    Squat clean Waves – in singles
    2 rounds @ last %’s

    3 @ 60,65,70%
    2 @ 65, 70,75%
    1 @ 70,75,80%
    (can increase up to 85-90% on last round.)

Tuesday 25 August 2020 - CrossFit

Warm up:
EMOM: 5 min

5 jumping pull ups
10 push ups
15 Air squat

  • Core:
    3 rounds

    30 sec L-hang
    15 butterfly sit ups
  • Conditioning
    for time: (cap 10 min)

    21, 15, 9 reps

    thrusters
    toes 2 bar
  • Conditioning #2
    AMRAP: 10 min
    2, 4, 6, 8,10 ... Hang power snatch
    30 Double unders ( between each set)

Monday 24 August 2020 - CrossFit

Warm up:
3 rounds
1 min bridge hold
10 lunges on the spot
15 hollow rocks
10 lateral squats

  • Strength
    Squats

    3 back Squats + 1 front squats
    @ 75, 80, 85% - of max Back Squats
  • Conditioning
    AMRAP : 15 min

    8 burpee box jumps
    10 DB hang clean & Jerk
    14 cal row

Thursday 20 August 2020 - CrossFit

Warm up:
3 rounds
10 plate GTOH
40 sec squat hold
50 bicycles

  • strength
    deadlift

    6 x 3 reps,
    @ 70%
  • Conditioning
    EMOM: 12 min

    15 wall balls
    50 double undeds
    16 DB clean & jerk 8/8
  • mobility
    10 min mobility
    After WOD

Wednesday 19 August 2020 - CrossFit

Warm up:
Barbell warm up
3 rounds
5 Snatch DL
5 bent over row
5 muscle snatch
5 OH Squats
+ 15 hollow rocks


Monday 17 August 2020 - CrossFit

Warm up:
3 rounds
10 air squats
10 lateral squats
10 lunge
2 laps around the gym

  • Core:
    5 min bridge hold

    EMOM: 10 vsits
  • Strength
    Squats

    3 back Squats + 2 front squats
    70,75,80%
  • Conditioning
    Every 4min x 4 rounds

    20 cal row/ AB
    10 front rack lunge - @60/40
    10 push press
    10 bar facing burpee

Friday 14 August 2020 - CrossFit

Warm up:
3 rounds
10 push up look through
15 hollow rocks
20 mountain climbers

  • Strength
    4 rounds

    3 BTN push press + 2 pause OH squats
    Work @ 70-75%
  • Conditioning
    For time:

    10, 9,8,7,6,5,4,3,2,1 reps –
    Bar facing burpee

    1,2,3,4,5,6,7,8,9,10 reps
    Font squats
    @ 60/40

Thursday 13 August 2020 - CrossFit

Warm up:
4 rounds
10 med ball clean
5 over ball burpee
10 med ball sit ups
2 laps run (around gym)

  • Strength
    Deadlift

    20, 15, 10 reps
    @ 60%
    Rest 2 min between stations
  • Conditioning
    AMRAP: 9 min

    30 Double unders
    15 power snatch
    10 OH squats

    Working @ 35/ 25kg

Wednesday 12 August 2020 - CrossFit

Warm up:
3 rounds
10 lunges on the spot
10 jumping Knees to chest
1 min bridge hold

  • Skill work
    Jerk Drills

    3 rounds

    10 split jerk landing drills
    10 drop jerk timing drill with Barbell
  • Weightlifting
    EMOM: 10 min

    1 squat clean + 2 split jerks @ 60%

    Rest 2 min

    EMOM: 10 min

    1 clean and jerk

    5 @ 70%
    5 @ 75-80%

Tuesday 11 August 2020 - CrossFit

Warm up:
3 rounds
40 sec weighted squat hold
10 walking bridge
15 v sits

  • Squats
    5 back Squats + 3 front squats
    @ 65, 70, 75% of max back squats
  • Conditioning
    4 rounds for time:

    15 cal Row
    10 Devil press - 22.5/ 15kg
    10 DB thrusters

Friday 7 August 2020 - CrossFit

Warm up:
AMRAP: 5 min

5 jumping pull ups
10 push ups
15 air squats

  • Conditioning
    3 rounds
    3 min work - 2 min rest

    A) 20/15 cal row
    8 bar muscle ups/ strict pull ups
    12 front squats 60/40

    B) 50 double unders
    10 D Ball slams
    15 Box jump overs

Wednesday 5 August 2020 - CrossFit

Weightlifting Wednesday

Warm up:
3 rounds
5 clean deadlift
5 bent over row
5 muscle clean
5 front squats

  • Core:
    3 rounds

    10 hollow rocks
    10 vsits
    10 uptuck
    10 sec hollow hold
  • Weightlifting
    E30 sec: 10 min ( 20 rounds)
    1 squat Clean
    5 min @ 65%
    5min @ 70%
  • Weightlifting
    Emom: 10 min

    1 squat clean increase every 2 rounds if comfortable
    work to comfortable max for the day.

Tuesday 4 August 2020 - CrossFit

Tabata Tuesday

Warm up:
3 rounds
8 push up look through
15 hollow rocks
10 lunge on the spot
30 bicycles

  • Strength
    4 rounds
    8 seated DB press - Each Arm
    10 bent over row - each arm
    3 turkish get up - Each Arm

  • Tabata Tuesday
    20 sec work, rest 10 sec x 8 rnds @ each station.

    wall balls
    SDHP - 40/30
    Front rack lunge - 40/30
    KB swing
    Push press - 40/30

Monday 3 August 2020 - CrossFit

Warm up:
3 rounds
1 min bridge
10 med ball squat cleans
10 push up shoulder taps

  • Squats
    5 back Squat + 3 front squats
    @ 55,60, 65, 60, 55%
  • EMOM: 16 min
    EMOM: 16 min
    row 15/20 cal
    8 over rower burpees
    16 DB snatch
    12 box jump

Friday 13 September 2019 - CrossFit

Warm up:
Tabata Warm Up
3 Rounds (No Rest)
Ball Slams
Jumping Pull Ups
Box Step Ups
Hollow Hold

  • STRENGTH
    Tempo Front Squats
    (3-5 sec down)
    4 x 3 reps @ 65%
  • WOD
    4 Rounds
    45 sec work, 15 sec switch:
    DB Hang Clean & Jerk
    Bar Muscle Ups
    Burpee Box Jumps
    AB / Row
    1min Rest

Thursday 12 September 2019 - CrossFit

Warm up:
3 Rounds
3 Lap Partner Band Sprint
Butterfly Sit Ups

  • SKILL - ROPE CLIMBS
    2 Rounds
    10 Seated Rope Hook
    10 Knees to Rope
  • STRENGTH
    Deadlift
    5 x 4 reps @ 75%
  • WOD
    HELLEN
    400m Run
    21 KB Swing
    12 Pull Ups

Wednesday 11 September 2019 - CrossFit

Warm up:
200m Run
25 KB Swing
200m Run
50 V Sits
200m Run
75 Air Squats

  • SKILL
    3 Rounds
    3 x Clean Drill with just the bar
    + 5 Tall Clean (Drop Clean)
  • WEIGHTLIFTING WEDNESDAY
    EMOM: 10min
    1 Clean Pull
    1 Squat Clean
    1 Hang Squat Clean

    2min Rest
    E90sec: 15min
    Same Complex
    @ 70% x 4 rounds
    @ 75% x 3 rounds
    @ 80% x 3 rounds

Tuesday 10 September 2019 - CrossFit

Warm up:
3 Rounds
30 Sec L-Hang
1 Lap Lunge
50 Bicycles
1 Lap Lateral Squat

  • STRENGTH
    3 Rounds
    2 Lap OH Carry
    2 Lap D Ball Carry
    20 Alt KB Seated Press
  • WOD
    Tabata Tuesday
    (20sec work, 10 sec rest)
    Row
    Box Jump Over
    SDHP KB
    Toes to Bar
    Double Unders

Monday 9 September 2019 - CrossFit

Warm up:
3 Rounds
45sec squat hold with plate
5 inch worm push ups
2 lap broad jump

CORE
3 rounds
10 Hollow Rock
10 V Sit
10 up tuck
10sec Hollow Hold

  • STRENGTH
    Back Squats
    3 Rounds
    5 @ 70%
    4 @ 75%
    3 @ 80%
  • WOD
    100 Wall Balls for Time
    EMOM: 5 Burpees

Friday 5 July 2019 - CrossFit

Warm up:
7min AMRAP:
30 Double Unders
10 Plyo Push Ups
1 Lap Bear Crawl

  • STRENGTH
    Deadlift
    3 x 10 Reps T&G @ 70%
  • WOD
    4 Rounds:
    21 Plyo Push Ups
    3 Rope Climbs
    50 Double Unders
    6 Deadlifts @ 120/80

Thursday 4 July 2019 - CrossFit

Warm up:
5min Partner Suicide with Med Ball
30 Side to Side
30 Sit Ups
30 Wall Balls

  • WOD
    6 Rounds:
    Work 45sec, Rest 15sec
    Wall Ball
    D Ball Clean
    OH Lunge - Single Arm
    Rope Climb
    Rest
  • STRENGTH
    Stretch & Mobilty

Wednesday 3 July 2019 - CrossFit

Warm up:
3 Rounds in Pairs:
10 Partner Jumps (Over Arms)
10 Partner Over Unders
10 Partner Sit Ups

CORE
3 Rounds:
15 Hollow Rocks
15 Evil Wheels

  • WEIGHTLIFTING WEDNESDAYS
    Snatch Work
    4 x 3 SN Deadlift
    + 3 Muscle Snatch
    + 3 Drop Snatch

    E90 sec: 15min
    3 Pos Snatch squat

Tuesday 2 July 2019 - CrossFit

Warm up:
3 Rounds:
10 Push Up Shoulder Taps
1 Lap Lunge with Stretch
10 Jumping Air Squats
1 Lap Crab Walk

CORE
3 x 40 sec Weighted Bridge

  • STRENGTH
    10min EMOM:
    5 Push Press @ 75%
    8-10 Strict Pull Ups
  • WOD
    5 Rounds for Time:
    (15min Cap)
    4 Muscle Ups
    8 Thrusters @ 60/40
    12 Box Jump Over

Monday 1 July 2019 - CrossFit

Warm up:
3 Rounds:
10 GTOH With Plate
1 Lap OH Lunge
15 Plate Hollow Rock
1 Lap OH Lunge

  • STRENGTH
    3 Back Squats, 2 Front Squats
    @ 60%, 65%, 70%, 65%, 60%
  • WOD
    For Time:
    50 Double Unders
    30, 20, 10 SDHP @ 45Kg/30Kg
    15 Bar Facing Burpees

Thursday 28 March 2019 - CrossFit

Warm up:
4 Rounds:
30 Double Unders
1 Lap Broad Jumps
5 Jumping Pull Ups

  • STRENGTH
    3 Rounds:
    5 Strict Pull Ups
    5 Chest 2 Bar
    5 Bar Muscle Ups
    (Or scaling options)
  • WOD
    3 Double Unders (before each round)
    10, 8, 6, 4, 2 Ring Muscle Ups
    2, 4, 6, 8, 10 OH Squats @ 60

Wednesday 27 March 2019 - CrossFit

Warm up:
Barbell Warm Up
3 Rounds:
10 Good Mornings
10 Back Squats
10 BTN Press
10 Lat. Squats

CORE
40sec Weighted Bridge
15 Partner Leg Raises

  • STRENGTH
    3 x 3reps
    Clean Pull @ 100-110%
  • WOD
    1 Power Clean
    1 Hang Squat Clean
    1 Front Squat
    1 Jerk
    4 reps at each weight - 60%, 65%, 70%, 75%

Tuesday 26 March 2019 - CrossFit

Warm up:
3 Rounds on Each side with KB
5 x 1 Arm Swing
5 x Clean
5 x Front Squat
5 x Push Press

CORE
3 Rounds:
10 Plate Hollow Rocks
15 Sit Ups

  • STRENGTH
    3 Rounds
    3 Turkish Get Ups
    5 Strict Press at end of last rep
    20 Alt Bent Over Row
  • WOD
    7min AMRAP:
    3, 6, 9, 12, 15...
    Wall Balls
    SDHP/Bar
    HR Push Ups

Tuesday 12 March 2019 - CrossFit

Warm up:
3 ROunds
1min work, 15sec rest
Row/AB
Suicide Sprint
Static Hold on Pull Up Bar
Squat Hold

  • STRENGTH
    4 Rounds:
    3 Strict Press
    2 Push Press
    1 Split Jerk @ 80% of strict press
  • WOD
    21 OH Squat (60/40)
    3 Rope Climbs (Legless)
    9 Hand Release Push Ups

    15 OH Squat
    2 Rope Climbs
    15 Hand Release Push Ups

    9 OH Squat
    1 Rope Climb
    21 Hand Release Push Ups

Cool down:
CORE
2 Rounds:
20 V Sits
15 Evil Wheels


Monday 11 March 2019 - CrossFit

Warm up:
12 KB Swing
1 Lap Lunge
5inch worm push up
1 Lap lateral Squats

  • WOD
    4 Rounds For Time:
    50 Double Unders
    15 Toes to Bar
    7 Burpee Box Jump Overs

Cool down:
CORE
3 Rounds
40sec Weighted Bridge
15 Partner Leg Raises


Wednesday 23 January 2019 - CrossFit

Warm up:
Cayenne Run
50 Hollow Rocks

  • WEIGHTLIFTING WEDNESDAY
    12min to hit as heavy as possible
    2 Power Clean
    2 Front Squats
    2 Jerk

  • PARTNER WOD:
    10 reps of clean complex
    10 sync burpee over bars
    200m run
    8 reps of clean complex
    8 sync burpee over bars
    200m run
    6, 4, 2

Tuesday 22 January 2019 - CrossFit

Warm up:
3 Rounds:
15 KB Swings
1 Lap Duck Lunge
10 Leg Raises on Rig
1 Lap Crab Crawl

  • STRENGTH:
    4 Rounds:
    8 Seated DB Press (each arm)
    10 Upright Row

  • WOD:
    Tabata Tuesday
    20sec work, 10 sec rest x 8 (30sec rest between each round)
    Row
    Wall Balls
    SDHP
    Box Jumps
    Push Press

Monday 21 January 2019 - CrossFit

Warm up:
7min AMRAP:
5 Jumping Pull Ups
10 Push Ups
15 Air Squats

Core:
100 Partner Leg Raises

  • STRENGTH:
    Back Squats
    3 Rounds:
    5 @ 70%
    4 @ 75%
    3 @ 80%
  • WOD:
    8min AMRAP:
    15 Power Snatch @ 25/35kg
    6 Bar Muscle Ups

Wednesday 21 November 2018 - CrossFit

Warm up:
Cayenne Run
50 Sit Ups
30 HR Push Ups
10 Jumping Pull Ups

  • WEIGHTLIFTING WEDNESDAY
    10min EMOM:
    1 Power Clean, 3 Split Jerk @ 75%

    Rest 1min

    10min EMOM:
    1 Power Clean, 2 Split Jerk @ 75%

    E90sec: 10 rounds
    1 Power Clean, 1 Split Jerk @ 80-85%

Tuesday 20 November 2018 - CrossFit

Warm up:
3 Rounds:
5 Inchworm Push Ups
10 Plate GTOH
10 FR Lunge

3 Rounds
10 Hollow Rocks
10 V Sits
10 Up Tuck
10sec Hollow Hold

  • STRENGTH
    Deadlift
    2 x 5reps @ 75%
    3 x 3reps @ 80%

    ME reps @ 60%
    Stiff Legs (as much as possible)
  • WOD
    8min AMRAP:
    5 Burpee Box Jumps
    7 Pulls Ups
    9 Wall Balls

Thursday 18 October 2018 - CrossFit

Warm up:
250m Run
50 V Sits
250m Run
25 Push Ups
250m Run
75 Air Squats

Core
3 x 40sec weighted bridge

  • WOD
    3 Rounds:
    30 Double Unders
    10 OH Squats

    3 Rounds:
    10HSPU
    2 Rope Climbs

    3 Rounds:
    10 Deadlifts
    7 Muscle Ups

    3 Rounds:
    8 Seated DB Press - Single Arm
    10 Upright Row

Wednesday 17 October 2018 - CrossFit

Warm up:
3 Rounds:
3 Lap Band Sprint
20 Partner Leg Raises

  • WEIGHTLIFTING WEDNESDAY
    Work up to max for the day
    10min
    1 Squat Clean
    +1 Hang Squat Clean
    +1 Front Squat

    E90sec: 14 Rounds
    1 Squat Clean
    +1 Hang Squat Clean
    +1 Front Squat
    @70-75% of weight achieved

Tuesday 16 October 2018 - CrossFit

Warm up:
50, 40, 30, 20, 10
Double Unders
Sit Ups

  • STRENGTH
    EMOM: 12min
    10 Good Mornings
    10 Strict Ring Dips
    10 Strict Pull Ups
  • WOD
    EMOM: 16min
    Row/AB 45sec
    12 DB Snatch 32/20
    15 Box Jump Overs
    12/15 Toes to Bar

Monday 15 October 2018 - CrossFit

Warm up:
3 Rounds:
5 Inch Worm Push Ups
1 Lap Lunge
15 Hollow Rocks
1 Lap Lateral Squats

  • STRENGTH
    Back Squat
    4 x 3 Reps Tempo Squat @ 65%
  • WOD
    4 Rounds for time:
    10 Lunge on the spot
    8 Over bar burpee
    10 Lunge on the spot
    8 Over bar burpee
    8 Muscle Ups

Tuesday 25 September 2018 - CrossFit

Warm up:
3 Rounds:
1 Lap Inch Worm
15 Leg Raises on rig
1 Lap Lateral Squat

  • STRENGTH
    4 Rounds:
    10 Double KB Swing
    10 Double Cleans
    10 Lunges on the spot
    10 Double Press
  • WOD
    EMOM: 16min
    12/15 cal Row/AB
    10 Push Press @ 60/40
    15 Box Jumps
    burpee over plyo bar

Monday 24 September 2018 - CrossFit

Warm up:
3 Rounds:
15 V Sits
1 Lap Lunge
10 Walking Bridge
1 Lap Duck Walk

  • STRENGTH
    Back Squat
    EMOM: 10min
    3 reps @ 50%
  • WOD
    Partner Cindy
    25min AMRAP:
    5 Pull Ups
    10 Push Ups
    15 Squats
    Every 5 rounds - Run 250m

Sunday 23 September 2018 - CrossFit

Warm up:
3 Rounds:
15 V Sits
1 Lap Lunge
10 Walking Bridge
1 Lap Duck Walk

  • STRENGTH
    Back Squat
    EMOM: 10min
    3 reps @ 50%
  • WOD
    Partner Cindy
    25min AMRAP:
    5 Pull Ups
    10 Push Ups
    15 Squats
    Every 5 rounds - Run 250m

Friday 21 September 2018 - CrossFit

Warm up:
8min Partner Med Ball Suicide
at 8min:
50 Air Squat
30 Push Ups
10 Strict Pull Ups

3 x 40sec Weighted Bridge

  • WOD
    Teams of 3

    5 Rounds:
    While 1 partner does 250m run with sand bag
    1 partner - ME Devil Press
    2nd Partner - ME Sledge Hammer

Thursday 20 September 2018 - CrossFit

Warm up:
3 Rounds:
30 Double Unders
1 Lap Lunges
15 Evil Wheels
1 Lap Burpee Broad Jumps

  • STRENGTH
    Deadlift
    5 x 3 reps @ 75%
  • WOD
    EMOM: 20min
    45sec Row/AB
    7 Muscle Ups or 12/15 Pull Ups
    50 Double Unders
    10 Hang Power Clean @ 60/40

Wednesday 19 September 2018 - CrossFit

Warm up:
3 Lap Band Sprint
+20 Partner Leg Raises

  • WEIGHTLIFTING WEDNeSDAY
    EMOM: 10min
    1 Clean Pull
    1 Hang Squat Clean
    1 Front Squat
    1 Jerk
    @ 55%

    3-5 min Rest

    E90sec: 10 Rounds (15min)
    Same complex @ 70-75%

Tuesday 18 September 2018 - CrossFit

Warm up:
3 Rounds:
10 Push Up Shoulder Tap
1 Lap Duck Walk
1 Lap Lateral Squat
3 x 30 sec L-Sit

  • STRENGTH
    Push Press
    4 x 3 reps @ 75-80%
  • WOD
    Chipper for time (15-20min Cap)
    30 DB Snatch
    3 Rope Climbs
    15 Burpee Over Box Jump

    30 DB Clean & Jerk
    3 Rope Climbs
    15 Burpee Over Box Jump

    30 Single Arm OH Lunges on the spot
    3 Rope Climbs
    15 Burpee Over Box Jump

Monday 17 September 2018 - CrossFit

Warm up:
15 KB Swing
1 Lap OH Lunge
5 Press Each Arm
1 Lap OH Lunge Back

  • STENGTH
    3 Rounds:
    Back Squat
    3 reps @ 70%
    2 reps @ 80%
    1 rep @ 90%
  • WOD
    15min AMRAP:
    3 SDHP
    6 Toes to Bar
    9 Wall Balls

    6 SDHP
    9 Toes to Bar
    12 Wall Balls

    9 SDHP
    12 Toes to Bar
    15 Ball Balls

Tuesday 11 September 2018 - CrossFit

Warm up:
50, 40, 30, 20, 10 reps
Double Unders
Sit Ups

  • STRENGTH
    4 Rounds:
    5 DB Push Press each arm (heavy)
    2 Legless Rope Climbs
  • WOD
    5 Rounds for time:
    15 Box Jump Over
    12 DB Snatch
    9 Bar Muscle Ups

Monday 10 September 2018 - CrossFit

Warm up:
Dynamic Laps
Clip Challenge Game
5 Burpee Penalty

  • CORE
    3 Rounds:
    10 Hollow Rocks
    10 V Sits
    10 Up Tucks
    10 Sec Hollow Hold
  • STRENGTH
    Back Squat
    6 x 2 Reps @ 85%
    + 5 High Box Jumps
  • WOD
    12min EMOM:
    12 Burpees
    12 Wall Balls

    Every 4 min:
    5 Clean & Jerk
    5 Snatch
    5 Thrusters
    @ 60/40

Thursday 30 August 2018 - CrossFit

Warm up:
3 Rounds
5 Lap Sled Push
20 Cal Row / AB
30 KB Swing
20 Pull Ups

  • STRENGTH
    Deadlift
    30, 20, 10 reps @ 40-50%
  • WOD
    10min Stretch post warm up/strength

Wednesday 29 August 2018 - CrossFit

Warm up:
2 Rounds
20 Jumping Squats
20 Jumping Lunge

  • STRENGTH
    4 Rounds
    3 Reps High Box Jumps
  • WOD
    20min - Every 30sec
    1 Squat Clean + Split Jerk @ 80/55kg

Tuesday 28 August 2018 - CrossFit

Warm up:
3 Rounds
30 Double Unders
15 Sit Ups
1 Lap Duck Walk
10 Push Ups
1 Lap Lat Squats

  • STRENGTH
    4 Rounds
    8 DB Power Jerk
    2 Legless Rope Climg
  • WOD
    EMOM: 16min
    15 Wall Balls
    15 Box Jump Overs
    5 Man Makers
    2 Regular Rope Climbs

Monday 27 August 2018 - CrossFit

Warm up:
2 Rounds 100's Club
10 Swing
10 Alt Swing
10 x 1 Arm Swing
10 x Cleans
10 x Press
10 x Snatch

  • CORE
    3 Rounds
    Weighted Bridge 40Sec
  • STRENGTH
    EMOM: 10min
    3 Reps Back Squat @ 50-55%
  • WOD
    7min AMRAP
    3, 6, 9, 12, 15...
    Power Clean & Jerk @ 60/40
    Toes to Bar

Thursday 23 August 2018 - CrossFit

Warm up:
5min Partner Med Ball Suicide

  • CORE
    3 Rounds
    10 KB Lean Over
    20 Partner Leg Raises
  • STRENGTH
    4 x 3 reps Deadlift @ 60%
  • WOD
    4 Rounds:
    25 Plyo Push Ups
    3 Rope Climbs
    50 Double Unders
    6 Dead Lift @ 120/80

Wednesday 22 August 2018 - CrossFit

Warm up:
3 Rounds:
10 Plate GTOH
1 Lap OH Duck Walk
15 Plate Hollow Rocks

  • WEIGHTLIFTING WED
    E: 90sec 12min @ Workout Weight
    1 Squat Snatch
    1 Hang Squat Snatch
    1 BTN Push Press
    1 Drop Snatch
    1 OHS

    2min Rest

    E: 90sec. 12min @ 75% of Max Snatch

Tuesday 21 August 2018 - CrossFit

Warm up:
3 Rounds:
1min Bridge
1 Lap Lunges
30 Mountain Climbers
1 Lap Broad Jumps

  • STRENGTH
    4 Rounds:
    10 Alternating KB Press + 2 Lap OH Walk
    20 Alternating DB Bent Over Row
  • WOD
    12min AMRAP
    18 KB Snatch
    15 Box Jump Overs
    12 Target Burpees

Monday 20 August 2018 - CrossFit

Warm up:
Bring Sally Up

Sand Bag Squat
Push Up
Sit Up

  • STRENGTH
    Back Squat
    3 x 3 reps @ 75%
  • WOD
    21, 15, 9 reps
    Thrusters (40/30)
    Pull Ups

    1min Rest

    9, 12, 15 reps
    Thrusters (60/40)
    C2B

Thursday 16 August 2018 - CrossFit

Warm up:
6min AMRAP:
8 Push Ups
10 Med Ball Cleans
12 Sit Ups

Strength
Deadlift
3 x 8reps @ 65%

  • WOD
    EMOM: 25min
    1-2 Rope Climb
    12 DB Snatch 32/20
    7 Thrusters @ 60%
    10 Over Plyo Bar Burpee
    1min Rest

Wednesday 15 August 2018 - CrossFit

Warm up:
Tabata Warm Up:
Row
KB Swing
Push Ups
Squats

  • WOD
    30 Sec On, 30 Sec Rest
    Max Effort:
    Hang Power Clean
    Front Squat
    Push Press
    SDHP

    2 Rounds @ 45/30
    2 Rounds @ 60/40

Tuesday 14 August 2018 - CrossFit

Warm up:
3 Rounds:
20 Walking Bridge
20 Partner Leg Raises

  • PARTNER WOD
    18min AMRAP:
    1 Partner Works
    4HSPU
    8C2B Pull Ups
    12 Pistol Squat / 18 Goblet Squat

Monday 13 August 2018 - CrossFit

Warm up:
3 Rounds:
10 Jumping Lunge
1 Lap Bear Crawl
10 Jumping Squat
1 Lap Duck Walk

  • Core

    3 x 30sec L-Sit
    + 15 Hollow Rocks
  • WOD
    100 Double Unders
    15 Power Clean @ 100/65
    10 Burpee Bar Muscle Ups

Thursday 2 August 2018 - CrossFit

Warm up:
16 Walking Bridge
1 Lap Lunge
10 Ground to Over Head (Plate)

  • WOD
    Chipper:
    10 Thrusters (60/40)
    20 Chest 2 Bar
    30 Burpee
    40 Box Jump Over
    50 Sit Ups
    (And Work Back up)

Wednesday 1 August 2018 - CrossFit

Warm up:
3 Rounds
10 Partner Ball Sit Ups
10 KB Lean Overs
10 KB Lateral Squats

  • WOD
    7-10min Work Up To Heavy
    3 Pos. Power Snatch

    2min Rest

    EMOM: 12min
    1 x 3 Pos. Power Snatch @ 75%
    10 Target Burpee

Tuesday 31 July 2018 - CrossFit

Warm up:
7min AMRAP
30 Double Unders
10 Plyo Push Ups
1 Lap Bear Crawl

Core - 3 Rounds
1min Bridge
15 Hollow Rocks

  • Strength:
    EMOM: 12min
    5 Push Press @ 75%
    2 Lap OH Dbl Kettlebell Walk
    8-10 Strict Pull Ups
  • WOD:
    EMOM: 16min
    12 Box Step Up with Sand Bag (Heavy)
    8-10 Ring Dips
    15 KB Swing
    1-2 Rope Climbs

Monday 30 July 2018 - CrossFit

Warm up:
4 Rounds
1 Lap Broad Jumps
15 Jumping Lunge
10 Alt Toes to Bar

  • Strength
    Back Squat - 3 Rounds
    3 @ 70%
    2 @ 80%
    1 @ 90%

  • WOD
    'Sprint" For Time
    21, 18, 15, 12, 9, 6, 3
    Hang Power Clean (45/30)
    Wall Balls

Wednesday 25 July 2018 - CrossFit

Warm up:
BB Warm Up - 3 Rounds
10 Good Mornings
10 BTN Press
10 Front Squat
10 Back Squat

Core
3 Rounds
30 sec L-Sit

  • Workout
    E90 sec: 15 rounds
    1 Clean Pull
    1 Hang Power Clean
    2 Front Squat + 1 Jerk
    *Increase every 3 rounds

Monday 19 February 2018 - CrossFit

Warm up:
Amrap: 5 min

8 push ups
10 medball cleans
12 butterfly sit-ups

  • Strength

    EMOM: 10 min

    3 rep back squats @55%
  • Conditioning


    8 min Amrap
    15 toes to bar
    10 deadlift @50/35
    5 power snatch

    Rest 2 min
  • Conditioning part 2

    7 min to est.

    1 Rep max power clean

Monday 12 February 2018 - CrossFit

Warm up:
3 rounds

250 m run
15 wall balls
20 butterfly sit-ups

  • Strength

    Back squat

    4 x 4 reps @ 70%
    + 5 high box jumps between sets
  • Conditioning

    0-7min

    21,15,9 reps for time:

    Power cleans 60/40
    Toes to bar
  • Conditioning 2
    7-14 min

    Amrap: 7min

    5 push press
    10 deadlift
    15 box jumps

Wednesday 24 January 2018 - CrossFit

Warm up:
50 air squat
30 Vsits
10 burpee

  • Conditioning

    Emom: 10 min
    6/8 strict pull ups
    15 hollow rocks

    2 min rest

    Emom:10min

    10 strict HSPU
    10 good mornings

    2 min rest

    Emom: 10 min

    10 barbell rows
    16 lunges

Tuesday 23 January 2018 - CrossFit

Warm up:
3 rounds
30 double unders
1 lap bear crawl
1 lap lunges

  • Core
    3 rounds
    45 sec weighted bridge
  • STOH complex
    5 rounds
    3 strict press
    3 push press
    3 power jerk (unbroken complex)
    Work at 75-80% of strict press max
  • Conditioning
    Emom: 16 min

    Row/Assault bike 45 sec
    50 double unders
    2 rope climbs
    15 box jumps

Tuesday 16 January 2018 - CrossFit

Warm up:
3 rounds
10 walking bridge
15 evil wheels
1 lap walking lunges

  • Strength
    EMOM: 12 min

    Alternating

    Odd: 5 strict press at 55%
    Even: 40 sec bridge hold
  • Conditioning
    3 rounds for time:

    5 lap sled push
    3 rope climbs
    21 ploy push ups
    250m run

Wednesday 10 January 2018 - CrossFit

Weightlifting Wednesday

Warm up:
5 min partner suicide

  • Snatch Emom.
    Emom: 12 min
    Power snatch
    0-4 min - 1 rep every 20 sec
    4-8 min - 1 Rep every 15 sec
    8-12 min - 1 reps every 10 sec
  • Clean and jerk Emom
    Emom: 12 min
    Power clean and jerk
    0-4 min - 1 rep every 20 sec
    4-8 min - 1 Rep every 15 sec
    8-12 min - 1 reps every 10 sec

Cool down:
Light stretch


Tuesday 9 January 2018 - CrossFit

Warm up:
50 bicycles
1 lap lunges
40 v sits
1 lap lunges
30 hollow rocks
1 lap lunges

  • STOH complex
    5 rounds

    3 push press
    2 power jerk
    1 split her - working at 50-60% of push press
  • Conditioning
    3 rounds
    30 kb swing
    20 burpee
    250m run

Wednesday 13 December 2017 - CrossFit

Wednesday 13-12-2017

Warm up:
2 rounds :
10 good mornings
10 BTN press
10 lateral squats
10 back squats

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

Wednesday 13 December 2017 - CrossFit

Wednesday 13-12-2017

Warm up:
2 rounds :
10 good mornings
10 BTN press
10 lateral squats
10 back squats

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

Wednesday 13 December 2017 - CrossFit

Wednesday 13-12-2017

Warm up:
2 rounds :
10 good mornings
10 BTN press
10 lateral squats
10 back squats

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

Wednesday 13 December 2017 - CrossFit

Wednesday 13-12-2017

Warm up:
2 rounds :
10 good mornings
10 BTN press
10 lateral squats
10 back squats

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

Tuesday 12 December 2017 - CrossFit

Tuesday 12-12-2017

Warm up:
21 , 15, 9 - wall balls
30 double unders

  • Core
    3 rounds:
    20 partner leg raises
    10 KB lean overs
  • Strength
    4 rounds :
    5 push press
    10 bent over rows
    2 laps OH KB walk
  • Conditioning
    For time:
    50 Double Unders
    2 laps OH lunges
    3 rope climbs
    30 heavy wall balls
    3 rope climbs
    2 laps OH lunges
    50 Double Unders

Tuesday 12 December 2017 - CrossFit

Tuesday 12-12-2017

Warm up:
21 , 15, 9 - wall balls
30 double unders

  • Core
    3 rounds:
    20 partner leg raises
    10 KB lean overs
  • Strength
    4 rounds :
    5 push press
    10 bent over rows
    2 laps OH KB walk
  • Conditioning
    For time:
    50 Double Unders
    2 laps OH lunges
    3 rope climbs
    30 heavy wall balls
    3 rope climbs
    2 laps OH lunges
    50 Double Unders

Thursday 23 November 2017 - CrossFit

Thursday 23-11-2017

Warm up:
5 min AMRAP : with med ball
10 cleans
10 jumping squats
10 burpees

  • Core
    3 rounds :
    30 sec L sit
    15 hollow rocks
  • Skill
    7 min foot work on rope climbs
  • Conditioning
    30 box jumps
    20 T2B
    10 thrusters
    5 rope climbs
    10 thrusters
    20 T2B
    30 box jumps

Thursday 23 November 2017 - CrossFit

Thursday 23-11-2017

Warm up:
5 min AMRAP : with med ball
10 cleans
10 jumping squats
10 burpees

  • Core
    3 rounds :
    30 sec L sit
    15 hollow rocks
  • Skill
    7 min foot work on rope climbs
  • Conditioning
    30 box jumps
    20 T2B
    10 thrusters
    5 rope climbs
    10 thrusters
    20 T2B
    30 box jumps

Wednesday 22 November 2017 - CrossFit

Wednesday 22-11-2017

Warm up:
TABATA Warm up :
Row
Push ups
KB swing
Sit ups

  • Strength
    EMOM: 15 min
    1 power snatch
    + 1 hang squat snatch
    @65-70%
  • Conditioning
    12 min AMRAP:
    7 muscle ups
    14 DB snatch
    21 pistol squat

Wednesday 22 November 2017 - CrossFit

Wednesday 22-11-2017

Warm up:
TABATA Warm up :
Row
Push ups
KB swing
Sit ups

  • Strength
    EMOM: 15 min
    1 power snatch
    + 1 hang squat snatch
    @65-70%
  • Conditioning
    12 min AMRAP:
    7 muscle ups
    14 DB snatch
    21 pistol squat

Tuesday 21 November 2017 - CrossFit

Tuesday 21-11-2017

Warm up:
3 rounds :
10 good mornings
10 back squat
10 BTN press

  • Core
    3 rounds:
    Weighted bridge
  • Strength
    4 rounds :
    3 TNG 75% power clean
  • Conditioning
    2 rounds :

    2 min - sled push
    2 min - DT @60/40kg
    2 min - sled push
    2 min - 10 C2B , 10 HSPU

Monday 6 November 2017 - CrossFit

Monday 6-11-2017

Warm up:
Barbell warm up:
10 good mornings
10 back squat
10 BTN press
10 lateral squat

  • Strength
    EMOM: 15 min
    1 clean pull
    + 1 squat clean
    +1 split jerk
    Every 3 rounds increase weight starting at 40%
  • Conditioning
    2 rounds :
    3 min ON
    A) 50 double unders
    10 burpee box jump over
    15 toes to bar

    2 min rest

    3 min ON
    B) double KB /DB DT
    6 muscle ups

Wednesday 1 November 2017 - CrossFit

Wednesday 1-11-2017

Warm up:
3 rounds
15 KB swing
10 box step ups

  • Core
    3 rounds
    10 KB lean overs
    1 min bridge hold
  • Conditioning
    EMOM: 10 min
    8-10 strict pull ups
    20 v sits
    2 min rest

    EMOM: 10 min
    8-10 strict pull ups
    10 good mornings

    EMOM: 10 min
    5 man makers
    20 air squats

Wednesday 1 November 2017 - CrossFit

Wednesday 1-11-2017

Warm up:
3 rounds
15 KB swing
10 box step ups

  • Core
    3 rounds
    10 KB lean overs
    1 min bridge hold
  • Conditioning
    EMOM: 10 min
    8-10 strict pull ups
    20 v sits
    2 min rest

    EMOM: 10 min
    8-10 strict pull ups
    10 good mornings

    EMOM: 10 min
    5 man makers
    20 air squats

Tuesday 31 October 2017 - CrossFit

Tuesday 31-10-2017

Warm up:
3 rounds :
10 BTN thrusters
7 over bars burpees

  • Strength
    5 reps @ 75-80%
    1 hang squat clean + 1 jerk
  • Conditioning
    250 m run
    5 bear complex
    250m run
    4 bear complex
    250m run
    3 bear complex
    250m run
    2 bear complex
    250m run
    1 bear complex
    @ 85/50kg

Monday 30 October 2017 - CrossFit

Monday 30-10-2017

Warm up:
5 min partner suicide sprints

  • Core
    2 rounds :
    50 partner leg raises
    20 med ball sit ups

  • Conditioning
    Partner WOD
    50 deadlifts
    50 bar facing burpees
    100 wall balls
    100 box jump overs

Thursday 26 October 2017 - CrossFit

Thursday 26-10-2017

Warm up:
3 rounds Tabata

Row
KB swing
Push ups
KB squats

  • Core
    4 rounds

    10 hollow rock
    10 v sit
    10 up tuck
    10 sec hollow hold
  • Strength
    EMOM: 12 min

    8 strict pull ups
    10 good mornings
    10 ring dips
  • conditioning
    7 min cap
    6,9,12 reps

    GTOH

    Toes 2 bar

    *30 double unders

Thursday 26 October 2017 - CrossFit

Thursday 26-10-2017

Warm up:
3 rounds Tabata

Row
KB swing
Push ups
KB squats

  • Core
    4 rounds

    10 hollow rock
    10 v sit
    10 up tuck
    10 sec hollow hold
  • Strength
    EMOM: 12 min

    8 strict pull ups
    10 good mornings
    10 ring dips
  • conditioning
    7 min cap
    6,9,12 reps

    GTOH

    Toes 2 bar

    *30 double unders

Wednesday 25 October 2017 - CrossFit

Wednesday 25-10-2017

Weightlifting Wednesday !

Warm up:
3 rounds :
5 straight leg deadlift
5 snatch pull
5 power snatch
5 BTN press
5 back squat

  • Strength
    30min EMOM:
    1 squat snatch
    2 squat snatch
    3 squat snatch

Monday 23 October 2017 - CrossFit

Monday 23-10-2017

Warm up:
2 Rounds
Med ball warm up

  • Strength
    Back squat :
    10 min EMOM
    3 @50-55%
  • Conditioning
    2 Rounds :
    A
    3min
    50 double unders
    10 burpee box jumps
    15 T2B

    B
    3 min
    1 Round DT DB /Kb
    10 muscle ups

Thursday 19 October 2017 - CrossFit

Thursday 19-10-2017

Warm up:
3 rounds

3 turkish get ups E/A
30 sec L sit
20 KB squats

  • Conditioning
    EMOM: 10 min

    20 KB swing

    7 HSPU (def)

    2 min rest

    2 rounds
    10 m OH lunges (kb)
    10 STOH
    E/A – 8min cap

Thursday 19 October 2017 - CrossFit

Thursday 19-10-2017

Warm up:
3 rounds

3 turkish get ups E/A
30 sec L sit
20 KB squats

  • Conditioning
    EMOM: 10 min

    20 KB swing

    7 HSPU (def)

    2 min rest

    2 rounds
    10 m OH lunges (kb)
    10 STOH
    E/A – 8min cap

Wednesday 18 October 2017 - CrossFit

Wednesday 18-10-2017

Warm up:
8 min Amrap:

8 push ups
10 med ball squat cleans
12 Butterfly sit ups

  • Strength
    #1 drills for split jerk.

    #2 E9Sec: 10 rounds
    1 power clean + 3 split jerk 65-75% staring at 65% increase every 5 min
  • Conditioning
    4 rounds for time:

    2 rope climbs

    4 squat cleans @100kg/65kg

Wednesday 18 October 2017 - CrossFit

Wednesday 18-10-2017

Warm up:
8 min Amrap:

8 push ups
10 med ball squat cleans
12 Butterfly sit ups

  • Strength
    #1 drills for split jerk.

    #2 E9Sec: 10 rounds
    1 power clean + 3 split jerk 65-75% staring at 65% increase every 5 min
  • Conditioning
    4 rounds for time:

    2 rope climbs

    4 squat cleans @100kg/65kg

Tuesday 17 October 2017 - CrossFit

Tuesday 17-10-2017

Warm up:
30 DU
10,8,6,4,2 DB snatch

  • Strength
    15 min EMOM :
    20 v sits
    10 bent over bar row
    10 strict pull up
  • Conditioning
    Partner workout : 4 rounds
    250m run
    ME sledgehammers
    ME DB burpees

Monday 16 October 2017 - CrossFit

Monday 16-10-2017

Warm up:
5 min partner suicide sprints with med ball

  • Core
    3 rounds
    20 walking bridge
    10 leg raises on the bar
  • Strength
    Tempo front squat
    4 rounds 3 reps @60%
    3-5 seconds
  • Conditioning
    21, 15, 9, 15, 21
    Wall balls
    T2B
    Over box jumps

Thursday 5 October 2017 - CrossFit

Thursday 5-10-2017

Warm up:
6 laps sled push
12 plyo push ups

  • Core
    3 rounds
    30 sec weighted bridge
    15 hollow rocks
  • Strength
    5 rounds
    8 seated DB / KB press
    6-8 strict pull ups
  • Conditioning
    6 rounds for time :
    10 power snatch @25/35
    5 burpee bar muscle ups

Thursday 28 September 2017 - CrossFit

Thursday 28-9-2017

Warm up:
3 Rounds:
10 Good mornings
10 BTN Press
10 back squat

  • mobility
    4 rounds:
    3 reps OH Squat with bar, each round moving hands closer
  • core
    3 Rounds:
    40 sec weighted bridge
  • weightlifting
    EMOM: 20min @60%
    1 power snatch
    1 squat snatch
    1 hang squat snatch

    failed reps = run to the pool
  • Accessory Work
    3 rounds:
    10 barbell row + 5 BTN strict press @70%

Cool down:
write your score on the board!
(name + weight for EMOM)


Wednesday 27 September 2017 - CrossFit

Wednesday 27-9-2017

Warm up:
With single KB - 2 Rounds
10 1 arm swing
10 cleans
10 single arm thrusters
Do both sides

  • Core
    3 rounds
    30 sec L-sit
    10 strict leg raises on bar
  • Strength
    pause
    Front squat
    4 x 3 reps
    3 sec pause

    @ 60-65%
  • Conditioning
    Framanda

    9 muscle ups
    21 thrusters

    7 Muscle ups
    15 thrusters

    5 muscle ups
    9 muscle ups

Wednesday 27 September 2017 - CrossFit

Wednesday 27-9-2017

Warm up:
With single KB - 2 Rounds
10 1 arm swing
10 cleans
10 single arm thrusters
Do both sides

  • Core
    3 rounds
    30 sec L-sit
    10 strict leg raises on bar
  • Strength
    pause
    Front squat
    4 x 3 reps
    3 sec pause

    @ 60-65%
  • Conditioning
    Framanda

    9 muscle ups
    21 thrusters

    7 Muscle ups
    15 thrusters

    5 muscle ups
    9 muscle ups

Tuesday 26 September 2017 - CrossFit

Tuesday 26-9-2017

Warm up:
3 rounds:

3 lap band sprint
15 walking bridge

  • Strength:
    5 rounds

    5 strict press @ 75%
    2 laps OH walk with double KB.
  • Conditioning
    4 rounds

    16 DB/ KB snatch

    3 rope climbs

    50 double unders

Tuesday 26 September 2017 - CrossFit

Tuesday 26-9-2017

Warm up:
3 rounds:

3 lap band sprint
15 walking bridge

  • Strength:
    5 rounds

    5 strict press @ 75%
    2 laps OH walk with double KB.
  • Conditioning
    4 rounds

    16 DB/ KB snatch

    3 rope climbs

    50 double unders

Friday 22 September 2017 - CrossFit

Friday 22-9-2017

Warm up:
warm up laps + dynamic laps

  • Core
    3 rounds
    15 v sits
    15 evil wheels
  • conditioning
    AMRAP : 30min
    30 cal row/ AB
    15m OH DB/KB lunges
    3 rope climbs
    50 sledge hammers
    500m run

Friday 22 September 2017 - CrossFit

Friday 22-9-2017

Warm up:
warm up laps + dynamic laps

  • Core
    3 rounds
    15 v sits
    15 evil wheels
  • conditioning
    AMRAP : 30min
    30 cal row/ AB
    15m OH DB/KB lunges
    3 rope climbs
    50 sledge hammers
    500m run

Thursday 21 September 2017 - CrossFit

Thursday 21-9-2017

Warm up:
3 Rounds
10 push up shoulder taps
15 sit ups
20 jumping air squats

  • Strength
    5 rounds
    3 push press @60-65%
    8 strict pull ups
  • conditioning
    EMOM: 14 min
    12 target burpees
    15 wall balls

    15th min bonus round - both in one minute

Thursday 21 September 2017 - CrossFit

Thursday 21-9-2017

Warm up:
3 Rounds
10 push up shoulder taps
15 sit ups
20 jumping air squats

  • Strength
    5 rounds
    3 push press @60-65%
    8 strict pull ups
  • conditioning
    EMOM: 14 min
    12 target burpees
    15 wall balls

    15th min bonus round - both in one minute

Wednesday 20 September 2017 - CrossFit

Wednesday 20-9-2017

Warm up:
Barbell Warm up
3 rounds
10 good mornings
10 BTN Press
10 Back Squats
10 lateral squats

  • Core
    3 rounds
    L-sit 30-40 sec
    15 hollow rocks
  • Strength




    EMOM: 15 min
    Hang power clean + jerk @ 65-70%

    2 min rest

    EMOM: 15 min
    hang power clean + jerk @75-80%
  • Conditioning
    penalty for failed rep
    250m run per failed rep

    (do at end of session)

Wednesday 20 September 2017 - CrossFit

Wednesday 20-9-2017

Warm up:
Barbell Warm up
3 rounds
10 good mornings
10 BTN Press
10 Back Squats
10 lateral squats

  • Core
    3 rounds
    L-sit 30-40 sec
    15 hollow rocks
  • Strength




    EMOM: 15 min
    Hang power clean + jerk @ 65-70%

    2 min rest

    EMOM: 15 min
    hang power clean + jerk @75-80%
  • Conditioning
    penalty for failed rep
    250m run per failed rep

    (do at end of session)

Tuesday 19 September 2017 - CrossFit

Tuesday 19-9-2017

Warm up:
3 Rounds
15 KB swing
10 alt box jump with KB

  • Core
    5 min Bridge
    EMOM 10 v sits
  • Strength
    Deadlift
    4 rounds 3 reps @65%
  • Conditioning
    4 rounds For Time:
    8 bar muscle ups / 8 pull ups + 8 push ups
    16 box jump overs
    8 deadlift @ 120/70
    16 bar facing burpees

Tuesday 19 September 2017 - CrossFit

Tuesday 19-9-2017

Warm up:
3 Rounds
15 KB swing
10 alt box jump with KB

  • Core
    5 min Bridge
    EMOM 10 v sits
  • Strength
    Deadlift
    4 rounds 3 reps @65%
  • Conditioning
    4 rounds For Time:
    8 bar muscle ups / 8 pull ups + 8 push ups
    16 box jump overs
    8 deadlift @ 120/70
    16 bar facing burpees

Monday 18 September 2017 - CrossFit

Monday 18-9-2017

Warm up:
5 min partner suicide sprints

30 air squats
20 push ups
10 pull ups

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Strength
    EMOM: 10 min
    3 back squats @50-55%
  • Conditioning
    3 rounds
    OH Squats 60/40
    30 Double Unders

    no rest

    3 rounds
    10 HSPU (deficit)
    1 legless Rope climbs

Monday 18 September 2017 - CrossFit

Monday 18-9-2017

Warm up:
5 min partner suicide sprints

30 air squats
20 push ups
10 pull ups

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Strength
    EMOM: 10 min
    3 back squats @50-55%
  • Conditioning
    3 rounds
    OH Squats 60/40
    30 Double Unders

    no rest

    3 rounds
    10 HSPU (deficit)
    1 legless Rope climbs

Thursday 14 September 2017 - CrossFit

Thursday 14-9-2017

Warm up:
Dynamic warm up

  • Core
    3 rounds :
    10 floor wipes
    15 evil wheels
  • Conditioning
    10 min EMOM:
    10/8 strict pull ups
    15 V sits / GHD sit ups
    2 min rest

    10 min EMOM
    6/8 strict HSPU
    10 good mornings
    2min rest

    10 min EMOM
    7 man makers
    15 air squats

Tuesday 12 September 2017 - CrossFit

Tuesday 12-9-3017

Warm up:
3 rounds
3 banded sprints
15 walking bridge

  • Strength
    1 rep max push press
    Then 3 rounds @70%
  • Conditioning
    3 rounds :
    45sec on 15sec rest
    Wall balls
    DB snatch
    DB burpees
    Ring dips
    1 min rest

Monday 11 September 2017 - CrossFit

Monday 11-9-2017

Warm up:
3 rounds:
15 kb swing
10 alt step ups
15 hollow rocks

  • Strength
    1 rep max back squat
  • Conditioning
    5 rounds :
    1 DT
    15 pull ups
    50 double unders

Monday 11 September 2017 - CrossFit

Monday 11-9-2017

Warm up:
3 rounds:
15 kb swing
10 alt step ups
15 hollow rocks

  • Strength
    1 rep max back squat
  • Conditioning
    5 rounds :
    1 DT
    15 pull ups
    50 double unders

Thursday 7 September 2017 - CrossFit

Thursday 7-9-2017

Warm up:
Annie
50, 40, 30, 20, 10

Double unders
Sit ups

  • Strength
    Strict press

    5 x 2 reps
    @80-85%

    + 8-10 Strict pull ups between sets
  • Conditioning
    AMRAP: 21 min

    30 wall ball
    3 rope climbs
    30 box jumps
    15 HSPU
    30 toes to bar

Cool down:
Post your scores!
here and on the score board


Thursday 7 September 2017 - CrossFit

Thursday 7-9-2017

Warm up:
Annie
50, 40, 30, 20, 10

Double unders
Sit ups

  • Strength
    Strict press

    5 x 2 reps
    @80-85%

    + 8-10 Strict pull ups between sets
  • Conditioning
    AMRAP: 21 min

    30 wall ball
    3 rope climbs
    30 box jumps
    15 HSPU
    30 toes to bar

Cool down:
Post your scores!
here and on the score board


Wednesday 6 September 2017 - CrossFit

Wednesday 6-9-2017

Weightlifting Wednesday !

Warm up:
Barbell warm up
3 Rounds
10 goodmornings
10 BTN thrusters
10 lunges

  • Core
    3 rounds
    L-sit 30 – 40 sec
    15 V sits
  • Strength
    Snatch Drills

    1 snatch pull
    1 Power snatch
    + 1 Hang squat snatch

    Work up to heavy weight
    Good form, comfortable.
  • Conditioning
    Every 90 sec for 10 rounds

    1 Snatch pull
    1 power snatch
    1 hang squat snatch.

    Work at 75%
    Of weight achieved in strength

Cool down:
Post your scores!
here and on the score board


Wednesday 6 September 2017 - CrossFit

Wednesday 6-9-2017

Weightlifting Wednesday !

Warm up:
Barbell warm up
3 Rounds
10 goodmornings
10 BTN thrusters
10 lunges

  • Core
    3 rounds
    L-sit 30 – 40 sec
    15 V sits
  • Strength
    Snatch Drills

    1 snatch pull
    1 Power snatch
    + 1 Hang squat snatch

    Work up to heavy weight
    Good form, comfortable.
  • Conditioning
    Every 90 sec for 10 rounds

    1 Snatch pull
    1 power snatch
    1 hang squat snatch.

    Work at 75%
    Of weight achieved in strength

Cool down:
Post your scores!
here and on the score board


Tuesday 5 September 2017 - CrossFit

Tuesday 5-9-2017

Warm up:
5 min Partner suicide

EMOM: 5 min
7 squat
7 push ups
7 sit ups

  • Strength
    1 Hang power clean
    + 1 Power clean
    + 2 jerk

    Work up as heavy as possible with good form x 3 rounds
  • Conditioning
    Heavy Nasty girls

    @ 70-75% of your weight from Strength

    3 rounds
    50 Air squat
    7 muscle ups
    10 Hang power clean

Cool down:
Post your scores!
here and on the score board


Tuesday 5 September 2017 - CrossFit

Tuesday 5-9-2017

Warm up:
5 min Partner suicide

EMOM: 5 min
7 squat
7 push ups
7 sit ups

  • Strength
    1 Hang power clean
    + 1 Power clean
    + 2 jerk

    Work up as heavy as possible with good form x 3 rounds
  • Conditioning
    Heavy Nasty girls

    @ 70-75% of your weight from Strength

    3 rounds
    50 Air squat
    7 muscle ups
    10 Hang power clean

Cool down:
Post your scores!
here and on the score board


Monday 4 September 2017 - CrossFit

Monday 4-9-2017

Warm up:
2 rounds

10 GTOH (plate)
1 Lap OH W/Lunge
10 plate thrusters
1 Lap OH walk

  • core
    5 min Bridge
    10 Crunches on the min
  • Strength
    Back Squat

    5 x 2 reps

    @80-85%
  • Conditioning
    2 Rounds

    3 min ON
    2 min rest

    #1 10 OH squats
    15 cal row/AB

    #2 10 Alt. DB/KB snatch
    2 rope climbs

Cool down:
Post your scores!
here and on the score board


Thursday 31 August 2017 - CrossFit

Thursday 31-8-2017

Warm up:
2 Rounds
3 Lap partner band sprints
20 walking bridge

  • Strength
    5-10 min HS walk practice

    3 legless rope climbs
  • Conditioning
    Fight gone bad - 3 rounds
    Row
    Wall balls
    SDHP
    Box jumps
    Push press

Wednesday 30 August 2017 - CrossFit

Wednesday 30-8-2017

Warm up:
Tabata warm up
Row
Lunges
KB swing
Mountain climbers

  • Core
    3 rounds :
    30 sec L sit
    15 hollow rocks
  • Strength
    5 rounds @75-80%
    1 power clean
    + 1 squat clean
    + 1 high hang squat clean
  • Conditioning
    7 min AMRAP: 70/50 kgs
    7 front squats
    7 push press
    7 over bar burpees

Wednesday 30 August 2017 - CrossFit

Wednesday 30-8-2017

Warm up:
Tabata warm up
Row
Lunges
KB swing
Mountain climbers

  • Core
    3 rounds :
    30 sec L sit
    15 hollow rocks
  • Strength
    5 rounds @75-80%
    1 power clean
    + 1 squat clean
    + 1 high hang squat clean
  • Conditioning
    7 min AMRAP: 70/50 kgs
    7 front squats
    7 push press
    7 over bar burpees

Tuesday 29 August 2017 - CrossFit

Tuesday 29-8-2017

Warm up:
Dynamic laps

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Conditioning
    10 min EMOM:
    8/10 strict pull ups
    50 sec bridge

    2 min rest

    10 min EMOM :
    8 strict HSPU
    15 T2B

    2 min rest

    10 min EMOM:
    10 Plyo push ups
    10 air squats
    10 bent over barbell row

Tuesday 29 August 2017 - CrossFit

Tuesday 29-8-2017

Warm up:
Dynamic laps

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Conditioning
    10 min EMOM:
    8/10 strict pull ups
    50 sec bridge

    2 min rest

    10 min EMOM :
    8 strict HSPU
    15 T2B

    2 min rest

    10 min EMOM:
    10 Plyo push ups
    10 air squats
    10 bent over barbell row

Monday 28 August 2017 - CrossFit

Monday 28-8-2017

Warm up:
3 rounds:

20 alt KB swing
15 Goblet squats
10 KB sit ups


Monday 28 August 2017 - CrossFit

Monday 28-8-2017

Warm up:
3 rounds:

20 alt KB swing
15 Goblet squats
10 KB sit ups


Friday 25 August 2017 - CrossFit

Friday 25-8-2017

Fitness Friday !

Warm up:
3 rounds

3 double lap partner band sprints
15 evil wheels

  • Conditioning

    2 rounds

    5 min time cap :

    run 400m W/med ball
    max wall ball

    3 min rest

    5min cap:
    40 cal AB/ 750m row
    max DB snatch

Friday 25 August 2017 - CrossFit

Friday 25-8-2017

Fitness Friday !

Warm up:
3 rounds

3 double lap partner band sprints
15 evil wheels

  • Conditioning

    2 rounds

    5 min time cap :

    run 400m W/med ball
    max wall ball

    3 min rest

    5min cap:
    40 cal AB/ 750m row
    max DB snatch

Thursday 24 August 2017 - CrossFit

Thursday 24-8-2017

Warm up:
3 rounds

5 laps Empty sled push
2 rope climbs (reg)
30 cal row
15 ring push ups

  • Core
    3 rounds
    20 partner leg raise
    3 Turkish get up
  • Strength
    Deadlift

    5 x 5 reps @70%

Thursday 24 August 2017 - CrossFit

Thursday 24-8-2017

Warm up:
3 rounds

5 laps Empty sled push
2 rope climbs (reg)
30 cal row
15 ring push ups

  • Core
    3 rounds
    20 partner leg raise
    3 Turkish get up
  • Strength
    Deadlift

    5 x 5 reps @70%

Wednesday 23 August 2017 - CrossFit

Wednesday 23-8-2017

Weightlifting Wednesdays!

Warm up:
Weightlifting bar warm up: 2 Rounds
10 reps of each:
good mornings
back squat
BTN press
Lateral squat

  • Core
    3 rounds

    weighted bridge
    40 sec hold
  • Skills
    weightlifting drills
  • Conditioning

    EMOM: 20 min

    1 squat clean and jerk – Working At 70%
    can go up if you feel comfortable

Wednesday 23 August 2017 - CrossFit

Wednesday 23-8-2017

Weightlifting Wednesdays!

Warm up:
Weightlifting bar warm up: 2 Rounds
10 reps of each:
good mornings
back squat
BTN press
Lateral squat

  • Core
    3 rounds

    weighted bridge
    40 sec hold
  • Skills
    weightlifting drills
  • Conditioning

    EMOM: 20 min

    1 squat clean and jerk – Working At 70%
    can go up if you feel comfortable

Tuesday 22 August 2017 - CrossFit

Tuesday 22-8-2017

Warm up:
3 rounds

20 Walking bridge
10 leg raises on bar
1 lap Walking lunges

  • Strength
    Push press
    5 x 4 reps @ 75%

    2 lap OH walk KB’s/DB’s
  • Conditioning
    TABATA Tuesday

    KB swing

    Wall ball

    Plyo push ups

    Box jumps

    burpees

Tuesday 22 August 2017 - CrossFit

Tuesday 22-8-2017

Warm up:
3 rounds

20 Walking bridge
10 leg raises on bar
1 lap Walking lunges

  • Strength
    Push press
    5 x 4 reps @ 75%

    2 lap OH walk KB’s/DB’s
  • Conditioning
    TABATA Tuesday

    KB swing

    Wall ball

    Plyo push ups

    Box jumps

    burpees

Monday 21 August 2017 - CrossFit

Monday 21-8-2017

Warm up:
7min AMRAP
7 push ups
7 air squats
7 sit ups

  • Strength
    3 rounds
    3 reps back squat @85%
  • Conditioning
    10 min EMOM
    16 alt snatches
    50 double unders

    2 min rest

    10 min EMOM
    14-18 cal row / AB
    10 T2B

Friday 18 August 2017 - CrossFit

18- 8-2017

Warm up:
2 rounds
10 good mornings
10 back squat
10 lateral lunges
10 lunges

  • Strength
    4 rounds: pause front squats
    3 reps 3 sec pause @60%
  • Conditioning
    3 rounds: 45 sec on / 15 sec switch
    Row / AB
    Wall Balls
    ring dips
    KB/DB lunges
    rest

Thursday 17 August 2017 - CrossFit

Thursday 17-8-2017

Warm up:
Dynamic laps and mobility

  • Core
    3 rounds
    30 sec L sit
    15 hollow rocks
  • Strength
    #1) 4 rounds
    Snatch deadlift complex
    3 to the knee+ 3from the knee up

    #2) 4 rounds
    3 power snatch + drop snatch @70%
  • Conditioning
    5min AMRAP:
    3,6,9,12...
    T2B
    SDHP @35/50kgs

Wednesday 16 August 2017 - CrossFit

Wednesday 16-8-2017

Warm up:
Med ball warm up
3 rounds

  • Strength
    5 rounds @80%
    3 strict press
    3 push press
    3 split jerk
  • Conditioning
    3 rounds:
    3 rope climbs
    50 double unders
    15 thrusters
    rest 90sec

Cool down:
Stretch


Tuesday 15 August 2017 - CrossFit

Tuesday 15-8-2017

Warm up:
3 rounds;
15 KB swing
10 goblet squats
5 KB press ES

  • Core
    3 Rounds:
    20 Partner leg raises
    10 KB lean overs ES
  • Strength
    5 rounds
    3 reps back squat @80%
  • Conditioning
    8 min AMRAP:
    2, 4, 6, 8, 10.. DB/KB snatch
    3, 6, 9, 12, 15... HSPU

Cool down:
Stretch


Monday 14 August 2017 - CrossFit

Monday 14-8-2017

Warm up:
3 rounds:
3 rounds Cindy - (5 pull ups, 10 push ups, 15 air squats)
10 shuttle sprints

  • Strength
    12 Min EMOM
    2 Power Cleans
    every three rounds increase weight , start at 65%
  • Conditioning
    30, 20, 10 - Wall Balls
    15 Burpee box jump overs (in between each round of the wall balls)

Friday 11 August 2017 - CrossFit

Friday 11-7-2017

Warm up:
3 rounds

Row 30 cal

3 rope climb

25 wall ball

4 lap sled push

  • Strength
    Back Squat

    4 rounds

    5 reps @ 70%

    + 5 high box jumps

Friday 11 August 2017 - CrossFit

Friday 11-7-2017

Warm up:
3 rounds

Row 30 cal

3 rope climb

25 wall ball

4 lap sled push

  • Strength
    Back Squat

    4 rounds

    5 reps @ 70%

    + 5 high box jumps

Thursday 10 August 2017 - CrossFit

Thursday 10-9-2017

Warm up:
3 rounds

10 Goodmornings
10 back squat
10 BTN press
10 lateral squats
empty bar

  • Core
    100 partner leg raises
  • Conditioning
    10 min Every 30sec

    2 Power snatch
    2 BTN press
    2 OH squat – 35/20kg

    rest 5 min

    10 min Every 30 sec
    2 power clean
    2 power jerk
    2 front squat – 35/20

Thursday 10 August 2017 - CrossFit

Thursday 10-9-2017

Warm up:
3 rounds

10 Goodmornings
10 back squat
10 BTN press
10 lateral squats
empty bar

  • Core
    100 partner leg raises
  • Conditioning
    10 min Every 30sec

    2 Power snatch
    2 BTN press
    2 OH squat – 35/20kg

    rest 5 min

    10 min Every 30 sec
    2 power clean
    2 power jerk
    2 front squat – 35/20

Wednesday 9 August 2017 - CrossFit

Wednesday 9-8-2017

Warm up:
8 min AMRAP:

8 push ups

10 med ball cleans

12 butterfly situps

  • Strength
    Deadlift

    20, 15, 10 reps
    rest as you need
    reps must be unbroken
    work @65%
  • Conditioning
    Chipper

    10 OH squat
    10 box jump over’s
    10 thrusters
    10 power cleans
    10 toes to bar
    10 burpee muscle ups

    (then back up, only do burpee MU once)

Wednesday 9 August 2017 - CrossFit

Wednesday 9-8-2017

Warm up:
8 min AMRAP:

8 push ups

10 med ball cleans

12 butterfly situps

  • Strength
    Deadlift

    20, 15, 10 reps
    rest as you need
    reps must be unbroken
    work @65%
  • Conditioning
    Chipper

    10 OH squat
    10 box jump over’s
    10 thrusters
    10 power cleans
    10 toes to bar
    10 burpee muscle ups

    (then back up, only do burpee MU once)

Tuesday 8 August 2017 - CrossFit

Tuesday 8-8-2017

Warm up:
3 rounds

20 walking bridge

10 alt. box step ups

  • Core
    5 min bridge

    10 vsits on the min
  • Strength
    Push press

    5 x 4 reps @70%

    + 5 x 8 strict pull ups
  • Conditioning
    EMOM: 14 min

    15 wall balls

    12 target burpees

Tuesday 8 August 2017 - CrossFit

Tuesday 8-8-2017

Warm up:
3 rounds

20 walking bridge

10 alt. box step ups

  • Core
    5 min bridge

    10 vsits on the min
  • Strength
    Push press

    5 x 4 reps @70%

    + 5 x 8 strict pull ups
  • Conditioning
    EMOM: 14 min

    15 wall balls

    12 target burpees

Monday 7 August 2017 - CrossFit

Monday 7-8-2017

Warm up:
2 rounds
15 KB swing
10 KB press
1 lap OH lunges
10 KB press
1 lap OH lunges
15 KB squat

  • Core
    3 rounds

    15 KB sit ups
    10 KB lean overs
  • Strength
    5 rounds
    @75% of clean
    1 power clean
    + 1 hang clean
    + 5 front squats
  • Conditioning
    7 rounds

    7 thrusters
    (50/30)
    7 toes to bar

    7 box jump overs

Monday 7 August 2017 - CrossFit

Monday 7-8-2017

Warm up:
2 rounds
15 KB swing
10 KB press
1 lap OH lunges
10 KB press
1 lap OH lunges
15 KB squat

  • Core
    3 rounds

    15 KB sit ups
    10 KB lean overs
  • Strength
    5 rounds
    @75% of clean
    1 power clean
    + 1 hang clean
    + 5 front squats
  • Conditioning
    7 rounds

    7 thrusters
    (50/30)
    7 toes to bar

    7 box jump overs

Friday 4 August 2017 - CrossFit

Friday 4-7-2017

Warm up:
3 rounds

3 lap band sprint

15 hollow rocks

  • Core
    3 rounds
    15 v sits
    15 evil wheels
  • Strength

    4 rounds

    5 strict pull ups
    5 c2b
    5 bar muscle ups

    - can scale – strict pull ups + 2 x 5 pull ups
  • Conditioning
    3 rounds

    FGB
    (1 min at each station)

    Row

    Wall ball

    Pull ups

    Box jumps

    Push press

    Rest 1 min

Friday 4 August 2017 - CrossFit

Friday 4-7-2017

Warm up:
3 rounds

3 lap band sprint

15 hollow rocks

  • Core
    3 rounds
    15 v sits
    15 evil wheels
  • Strength

    4 rounds

    5 strict pull ups
    5 c2b
    5 bar muscle ups

    - can scale – strict pull ups + 2 x 5 pull ups
  • Conditioning
    3 rounds

    FGB
    (1 min at each station)

    Row

    Wall ball

    Pull ups

    Box jumps

    Push press

    Rest 1 min

Thursday 3 August 2017 - CrossFit

Thursday 3-7-2017

Warm up:
3 rounds

10 Ground to Over head -plate
1 lap OH lunges
10 thrusters
1 lap Over head walk

  • Core
    3 x 40 sec weighted bridge
  • Strength
    4 x 4 reps deadlift

    @ 75%
  • Conditioning
    For time:

    21, 15, 9 reps

    deadlift – 120/80

    High box jumps

Thursday 3 August 2017 - CrossFit

Thursday 3-7-2017

Warm up:
3 rounds

10 Ground to Over head -plate
1 lap OH lunges
10 thrusters
1 lap Over head walk

  • Core
    3 x 40 sec weighted bridge
  • Strength
    4 x 4 reps deadlift

    @ 75%
  • Conditioning
    For time:

    21, 15, 9 reps

    deadlift – 120/80

    High box jumps

Wednesday 2 August 2017 - CrossFit

Wednesday 2-8-2017

Warm up:
3 rounds
10 goodmornings
10 back squats
10 BTN press
10 lunges – empty bar

  • Strength
    5 rounds

    3 strict press
    3 push press
    3 jerk – work @ 75% of strict press
  • Conditioning
    10 muscle ups
    3 rounds
    30 double unders
    10 OH squats – 60/40

    3 rounds

    10 HSPU
    10 front squats

    10 muscle ups

Wednesday 2 August 2017 - CrossFit

Wednesday 2-8-2017

Warm up:
3 rounds
10 goodmornings
10 back squats
10 BTN press
10 lunges – empty bar

  • Strength
    5 rounds

    3 strict press
    3 push press
    3 jerk – work @ 75% of strict press
  • Conditioning
    10 muscle ups
    3 rounds
    30 double unders
    10 OH squats – 60/40

    3 rounds

    10 HSPU
    10 front squats

    10 muscle ups

Tuesday 1 August 2017 - CrossFit

Tuesday 1-8-2017

Warm up:
5 min partner suicide

  • Core

    3 rnds

    30 sec L-sit
    15 hollow rocks
  • Strength
    EMOM: 15 min

    3 power cleans
    @75%
  • Conditioning
    For time:


    50, 40, 30, 20, 10
    KB/DB snatch – 20/15

    5, 4, 3, 2, 1 rope climbs

Tuesday 1 August 2017 - CrossFit

Tuesday 1-8-2017

Warm up:
5 min partner suicide

  • Core

    3 rnds

    30 sec L-sit
    15 hollow rocks
  • Strength
    EMOM: 15 min

    3 power cleans
    @75%
  • Conditioning
    For time:


    50, 40, 30, 20, 10
    KB/DB snatch – 20/15

    5, 4, 3, 2, 1 rope climbs

Monday 31 July 2017 - CrossFit

Monday 31-7-2017

Warm up:
7 min emom:

7 pull up
7 push ups
7 squats
(all reps in 1 min)

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Strength
    Back Squat

    5 x 3 reps @75%
  • Conditioning
    15 min AMRAP:

    3 SDHP
    6T2B
    9 Wall ball

    6 SDHP
    9 T2B
    12 wall ball

    9 SDHP
    12 T2B
    15 wall ball …

Monday 31 July 2017 - CrossFit

Monday 31-7-2017

Warm up:
7 min emom:

7 pull up
7 push ups
7 squats
(all reps in 1 min)

  • Core
    3 rounds
    20 partner leg raises
    10 KB lean overs
  • Strength
    Back Squat

    5 x 3 reps @75%
  • Conditioning
    15 min AMRAP:

    3 SDHP
    6T2B
    9 Wall ball

    6 SDHP
    9 T2B
    12 wall ball

    9 SDHP
    12 T2B
    15 wall ball …

Friday 28 July 2017 - CrossFit

Friday 28-7-2017

Warm up:
Tabata
3 rounds – 20sec on/ 10 sec rest
Row

Kb swing

Situps

KB squat

  • Core
    3 rounds

    10 strict leg raises on bar
    20 walking bridge
  • Strength
    Front squat

    3 x 10 reps

    55%
  • Conditioning
    1 rounds for time:

    15 power cleans
    100/55
    20 Over bar burpee

    30 pull ups



Friday 28 July 2017 - CrossFit

Friday 28-7-2017

Warm up:
Tabata
3 rounds – 20sec on/ 10 sec rest
Row

Kb swing

Situps

KB squat

  • Core
    3 rounds

    10 strict leg raises on bar
    20 walking bridge
  • Strength
    Front squat

    3 x 10 reps

    55%
  • Conditioning
    1 rounds for time:

    15 power cleans
    100/55
    20 Over bar burpee

    30 pull ups



Thursday 27 July 2017 - CrossFit

Thursday 27-7-2017

Warm up:
7 min Amrap:

20 med ball lunges
15 jumping squats
10 burpee over med ball

  • Core
    3 rounds

    15 evil wheels
    15 hollow rocks
  • Strength
    deadlift

    4 x 3 reps

    @80%
  • Conditioning
    For time:

    42, 30, 18 – wall balls

    21, 15, 9 box jump over’s

    7, 5, 3 deadlift – 125/ 85

Thursday 27 July 2017 - CrossFit

Thursday 27-7-2017

Warm up:
7 min Amrap:

20 med ball lunges
15 jumping squats
10 burpee over med ball

  • Core
    3 rounds

    15 evil wheels
    15 hollow rocks
  • Strength
    deadlift

    4 x 3 reps

    @80%
  • Conditioning
    For time:

    42, 30, 18 – wall balls

    21, 15, 9 box jump over’s

    7, 5, 3 deadlift – 125/ 85

Wednesday 26 July 2017 - CrossFit

Wednesday 26-7-2017

Warm up:
3 rounds

10 plate GTOH
10 around the world
1 lap lunges
10 thrusters

  • Core
    3 rounds

    30 sec Lsits
    15 partner leg raises
  • Strength
    Push press

    5 x 2 reps @ 80-85%%
  • Conditioning
    For time: (sprint)

    21, 15, 9 thrusters

    3, 2, 1 reps rope climb

Wednesday 26 July 2017 - CrossFit

Wednesday 26-7-2017

Warm up:
3 rounds

10 plate GTOH
10 around the world
1 lap lunges
10 thrusters

  • Core
    3 rounds

    30 sec Lsits
    15 partner leg raises
  • Strength
    Push press

    5 x 2 reps @ 80-85%%
  • Conditioning
    For time: (sprint)

    21, 15, 9 thrusters

    3, 2, 1 reps rope climb

Tuesday 25 July 2017 - CrossFit

Tuesday 25-7-2017

Warm up:
5 min suicide sprints
30 kb swing
20 kb push press
10 goblet squats

  • Strength
    5 rounds
    3 reps squat cleans ( work up to a heavy load)
  • Conditioning
    8 min AMRAP :
    10 DB / KB
    3 bar MU

Monday 24 July 2017 - CrossFit

Monday 24 -7-2017

Warm up:
7 min EMOM
7 pull ups
7 push ups
7 air squats

  • Strength
    5 rounds
    5 reps back squat @75%
    5 high box jumps
  • Conditioning
    EMOM
    5, 6,7,8... power cleans 60/40 kgs
    5 OB burpees

Wednesday 19 July 2017 - CrossFit

wednesday 19-7-2017

Warm up:
3 rounds
10 goodmornings
10 back squats
10 BTN press
10 lateral squats

  • strength
    Every 90sec 21minutes
    1 snatch pull
    1 power snatch
    1 hang squat snatch

Monday 17 July 2017 - CrossFit

Monday 17/7/2017

Warm up:
5 min Partner Med ball Suicide Sprints

  • Core:
    3 rounds
    20 Partner leg raises
    10 KB lean overs ES
  • Strength:
    Front squats @70%
    6 rounds of 4 reps.
  • Conditioning:
    For Time : 60kg/40kg

    8 power cleans
    7 squat cleans
    6 clusters
    21 bar facing burpees

    6 power cleans
    5 squat cleans
    4 clusters
    15 bar facing burpees

    4 power cleans
    3 squat cleans
    2 clusters
    9 Bar facing burpees

Tuesday 20 June 2017 - CrossFit

Tuesday 20-6-2017

Warm up:
3 rounds: 45 sec on, 15 sec rest
row
sled push
plyo push ups

  • Strength
    Deadlift
    2 rounds - 15 reps @55%
    2 rounds - 10 reps @60%
    2 rounds - 5 reps @65%
  • Conditioning
    for time: Sprint
    100 DU
    30 KB Snatch
    12 target burpees
    7 Muscle ups

Monday 19 June 2017 - CrossFit

Monday 19-6-2017

Warm up:
2 rounds
10 single arm KB swing
1 Lap OH lunge
50 double unders

  • Core
    3 rounds
    30 partner leg raises
    10 KB lean overs
  • Strength
    Back squat
    4 rounds 3 reps @75%
  • Conditioning
    12 min AMRAP
    10 C2B
    20 box jump overs
    30 wall balls

Monday 12 June 2017 - CrossFit

Monday 12-6-2017

Warm up:
3 rounds :
30 double unders
20 walking lunges
10 push up shoulder taps

  • Skill

    10 min Handstand walk practice / progressions
  • Strength

    EMOM: 10 min
    3 back [email protected]%
  • Conditioning
    12 min AMRAP
    3 SDHP
    6 OB burpee
    9 wall balls

    6 SDHP
    9OB Burpees
    12 wall balls

    (Each movement going up in 3's each round)

Thursday 8 June 2017 - CrossFit

Thursday 8/6/2017

Warm up:
3 rounds

100 double unders
3 rope climbs
5 lap sled push
30 wall ball
15 Ring dip

  • Strength
    5 rounds

    4 DeadLift @75%

Thursday 8 June 2017 - CrossFit

Thursday 8/6/2017

Warm up:
3 rounds

100 double unders
3 rope climbs
5 lap sled push
30 wall ball
15 Ring dip

  • Strength
    5 rounds

    4 DeadLift @75%

Wednesday 7 June 2017 - CrossFit

Wednesday 7/5/2017

Warm up:
3 rounds
15 KB swing
10 push pres /each arm
5 OH squat E/a

  • Conditioning
    Snatch EMOM: 30 min

    1st min 1 rep
    2nd min 2 reps
    3rd min 3 reps
    4th min 1 rep

    work at comfortable weight.

Wednesday 7 June 2017 - CrossFit

Wednesday 7/5/2017

Warm up:
3 rounds
15 KB swing
10 push pres /each arm
5 OH squat E/a

  • Conditioning
    Snatch EMOM: 30 min

    1st min 1 rep
    2nd min 2 reps
    3rd min 3 reps
    4th min 1 rep

    work at comfortable weight.

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Tuesday 6 June 2017 - CrossFit

Tuesday 6/5/2017

Warm up:
Dynamic laps
Mobility

  • Conditioning
    40 min EMOM:
    Row 50 sec
    3 lap push
    12/15 plyo push ups
    10 power snatch

Monday 5 June 2017 - CrossFit

Monday 5/6/2017

Warm up:
3 rounds :
10 GTOH
1 Lap OH lunges
10 plate burpees

  • Strength
    15 min EMOM:
    2 squat cleans
    Every 3 min increase weight
  • Conditioning
    For time :
    8 power cleans
    7 squat cleans
    6 clusters
    21 OB burpees

    6 power cleans
    5 squat cleans
    4 clusters
    15 OB burpees

    4 power cleans
    3 squat cleans
    2 clusters
    9 OB burpees

Friday 2 June 2017 - CrossFit

Friday 2-6-2017

Warm up:
Med ball suicide
Sprint 5 min

  • core
    3 rounds

    30 sec L sit
    15 hollow rocks
  • strength
    Front squat

    5 x 5 reps
    @ 70 – 75%
  • conditioning

    12 rounds

    4 HSPU

    8 C2B pull ups

    12 air squats

Friday 2 June 2017 - CrossFit

Friday 2-6-2017

Warm up:
Med ball suicide
Sprint 5 min

  • core
    3 rounds

    30 sec L sit
    15 hollow rocks
  • strength
    Front squat

    5 x 5 reps
    @ 70 – 75%
  • conditioning

    12 rounds

    4 HSPU

    8 C2B pull ups

    12 air squats

Thursday 1 June 2017 - CrossFit

Thursday 1-6-2017

Warm up:
50 DU
40, 30, 20, 10

25, 20, 15, 10, 5
KB swing

5 ring dips.

  • Strength

    E30’s : 10 min

    2 power snatch
    2 Power jerk
    2 oh squat
  • conditioning
    Amrap: 15 min

    20 cal row/AB

    16 DB snatch

    3 rope climbs

Thursday 1 June 2017 - CrossFit

Thursday 1-6-2017

Warm up:
50 DU
40, 30, 20, 10

25, 20, 15, 10, 5
KB swing

5 ring dips.

  • Strength

    E30’s : 10 min

    2 power snatch
    2 Power jerk
    2 oh squat
  • conditioning
    Amrap: 15 min

    20 cal row/AB

    16 DB snatch

    3 rope climbs

Wednesday 31 May 2017 - CrossFit

Wednesday 31-5- 2017

Warm up:
2 rounds

10 KB 1 arm swing
10 Press
1 lap OH lunges
10 swings
10 press
1 lap OH lunges

  • Core
    3 rounds

    15 evil wheels
    10 strict leg raises
  • Strength
    5 rounds

    1 power clean
    + 1 hang squat clean @75 – 80%
  • conditioning
    3 rounds

    7 Front squats

    14 Ob burpees

    21 ring dips

Wednesday 31 May 2017 - CrossFit

Wednesday 31-5- 2017

Warm up:
2 rounds

10 KB 1 arm swing
10 Press
1 lap OH lunges
10 swings
10 press
1 lap OH lunges

  • Core
    3 rounds

    15 evil wheels
    10 strict leg raises
  • Strength
    5 rounds

    1 power clean
    + 1 hang squat clean @75 – 80%
  • conditioning
    3 rounds

    7 Front squats

    14 Ob burpees

    21 ring dips

Tuesday 30 May 2017 - CrossFit

Tuesday 30-5-2017

Warm up:
50 , 40 , 30 , 20 , 10
Double unders
Sit ups

  • Strength
    5 rounds : @70-75% of max OHS
    3 BTN press
    +2 OH squats
  • Conditioning
    3 rounds : 1 min work, 15 sec rest
    Row / AB
    Farmers walk
    Box jumps
    DB /KB snatch
    Rest 1 round

Monday 29 May 2017 - CrossFit

Monday 29-5-2017

Warm up:
7 min AMRAP:
12 KB swing
10 Box step ups
8 push ups

  • core:
    3 Rounds:
    40 sec weighted bridge
  • Strength
    Back Squat
    4 rounds 3 reps
    @80%
  • Conditioning
    EMOM: 14min
    12-15 Wall balls
    12 burpees

Monday 29 May 2017 - CrossFit

Monday 29-5-2017

Warm up:
7 min AMRAP:
12 KB swing
10 Box step ups
8 push ups

  • core:
    3 Rounds:
    40 sec weighted bridge
  • Strength
    Back Squat
    4 rounds 3 reps
    @80%
  • Conditioning
    EMOM: 14min
    12-15 Wall balls
    12 burpees

Wednesday 24 May 2017 - CrossFit

Thursday 24-5-2017

Warm up:
Dynamic laps
5 min partner suicide sprints

  • Strength
    Every 20 sec for 10 min
    1 power clean + power jerk
    2 min rest
    1 power snatch every 20 secs for 10 minutes
    @comfortable weight , increase weight at 5min

Tuesday 23 May 2017 - CrossFit

Tuesday 23-5-2017

Warm up:
5 rounds :
50 double unders
5 push ups (add 5 reps each round )
25kb swings ( minus 5 reps each round)

  • Strength

    4 rounds
    3 reps push press @75-80%
  • Conditioning

    10 min EMOM
    Row 18/14 cal
    10 push press 60/40kgs

    2 min rest

    10 min AMRAP
    21 wall balls
    15 toes to bar
    9 high box jumps

Tuesday 23 May 2017 - CrossFit

Tuesday 23-5-2017

Warm up:
5 rounds :
50 double unders
5 push ups (add 5 reps each round )
25kb swings ( minus 5 reps each round)

  • Strength

    4 rounds
    3 reps push press @75-80%
  • Conditioning

    10 min EMOM
    Row 18/14 cal
    10 push press 60/40kgs

    2 min rest

    10 min AMRAP
    21 wall balls
    15 toes to bar
    9 high box jumps

Monday 22 May 2017 - CrossFit

Monday 22-5-2017

Warm up:
2 Rounds :
10 GTOH
1 Lap OH Lunges
10 Thrusters
1 Lap OH Carry


Monday 22 May 2017 - CrossFit

Monday 22-5-2017

Warm up:
2 Rounds :
10 GTOH
1 Lap OH Lunges
10 Thrusters
1 Lap OH Carry


Thursday 18 May 2017 - CrossFit

Thursday 18-5-2017

Warm up:
'Annie'
50 , 40, 30, 20, 10 reps
Double unders
sit ups

  • Conditioning

    20min Time cap:

    40 DB snatch
    5 Rope climbs
    100 Double unders
    30 Burpee box jumps
    100 Double unders
    5 Rope Climbs
    40 DB snatch

Thursday 18 May 2017 - CrossFit

Thursday 18-5-2017

Warm up:
'Annie'
50 , 40, 30, 20, 10 reps
Double unders
sit ups

  • Conditioning

    20min Time cap:

    40 DB snatch
    5 Rope climbs
    100 Double unders
    30 Burpee box jumps
    100 Double unders
    5 Rope Climbs
    40 DB snatch

Wednesday 17 May 2017 - CrossFit

Wednesday 17-5-2017

Warm up:
3 rounds:
10 Goodmornings
10 Back Squats
10 BTN press
10 Lunges

  • Core

    3 Rounds:
    30 sec L Sit
    15 Hollow rocks
    rest 1 min
  • Strength
    work up to 75% of Deadlift Max
    3 rounds of 3 reps
  • Conditioning

    15 Time Cap:
    12m Handstand walk / 24 shoulder taps
    10, 12, 14, 16 reps
    Toes to bar
    Deadlift 120kg/70kg

Wednesday 17 May 2017 - CrossFit

Wednesday 17-5-2017

Warm up:
3 rounds:
10 Goodmornings
10 Back Squats
10 BTN press
10 Lunges

  • Core

    3 Rounds:
    30 sec L Sit
    15 Hollow rocks
    rest 1 min
  • Strength
    work up to 75% of Deadlift Max
    3 rounds of 3 reps
  • Conditioning

    15 Time Cap:
    12m Handstand walk / 24 shoulder taps
    10, 12, 14, 16 reps
    Toes to bar
    Deadlift 120kg/70kg

Tuesday 16 May 2017 - CrossFit

Tuesday 16-5-2017

Warm up:
5 min AMRAP
20 alternating kb swings
15 box step ups / jumps
10 kb press

  • Barbell cycling
    4 rounds :
    Every 2 minutes @ same weight
    10 power cleans
    10 power jerk
    10 power snatch
    10 thrusters

Monday 15 May 2017 - CrossFit

Monday - 15-5-2017

Warm up:
21 , 15 , 9
Med ball cleans
Push ups

  • Core
    3 rounds
    10 med ball sit ups
    20 leg raises
  • Strength

    Front squats :

    4 rounds of 4 reps @ 75-80%
  • Conditioning
    For time :
    9 , 7 , 5 - muscle ups
    21, 15, 9 - OH Squats

Friday 12 May 2017 - CrossFit

Friday 12-5-2017

Warm up:
Medicine ball warm up: 2 Rounds

10 side to side
10 over unders
10 wall balls
10 sit ups

  • Conditioning


    For Time: (25min Cut Off)
    4 laps run
    12 rounds
    4 HSPU (strict)
    8 Pull ups (C2B)
    12 Air squats

Thursday 11 May 2017 - CrossFit

Thursday 11-5-2017

Warm up:
Row / AB 30 cal
Run 250 m
30 KB swing
Row / AB 20 cal
Run 250m
20 KB swing
Row / AB 10 cal
Run 250m
10 KB swing

  • Strength

    4 rounds:
    10 good mornings
    @65% of clean weight
    10 strict pull ups
  • Stretch
    10 min stretch

Thursday 11 May 2017 - CrossFit

Thursday 11-5-2017

Warm up:
Row / AB 30 cal
Run 250 m
30 KB swing
Row / AB 20 cal
Run 250m
20 KB swing
Row / AB 10 cal
Run 250m
10 KB swing

  • Strength

    4 rounds:
    10 good mornings
    @65% of clean weight
    10 strict pull ups
  • Stretch
    10 min stretch

Wednesday 10 May 2017 - CrossFit

Wednesday 10-5-2017

Warm up:
Dynamic laps

  • Warm up WOD
    20 min AMRAP:
    4 laps sled push
    8 plyo push ups
    12 ring rows
    50 double unders
  • Core

    3 rounds
    30 Sec L sit
  • Strength
    5 rounds:
    2 legless rope climbs
    8 Ring dips ( can use weighted vest)

Wednesday 10 May 2017 - CrossFit

Wednesday 10-5-2017

Warm up:
Dynamic laps

  • Warm up WOD
    20 min AMRAP:
    4 laps sled push
    8 plyo push ups
    12 ring rows
    50 double unders
  • Core

    3 rounds
    30 Sec L sit
  • Strength
    5 rounds:
    2 legless rope climbs
    8 Ring dips ( can use weighted vest)

Tuesday 9 May 2017 - CrossFit

Tuesday 2-5-2017

Warm up:
7 min
30 sec shuttle sprints
30 sec air squats
30 sec rest

  • Core
    2 rounds
    10 hamstring push ups
    30 partner leg raises
  • Strength

    1) 4 rounds
    3 power cleans + 1 jerk

    2) 3 rounds
    3 pause clean deadlifts
  • Conditioning

    Partner WOD:

    5 OB burpees
    15 thrusters 40/30
    25 double unders

    (1 partner works while the other hangs on the pull up bar , you can switch at any time )

Monday 8 May 2017 - CrossFit

Monday 8-5-2017

Warm up:
7min AMRAP:

5 push ups
7 wall balls
9 KB swing

  • Core

    3 rounds:
    1 min bridge
    15 hollow rocks
  • Strength

    Pause back squat - 4 rounds
    3 reps @ 60-65%
    ( 3 sec pause at the bottom)
  • Conditioning
    21 , 15, 9
    SDHP 60/40kgs
    High box jumps

Thursday 4 May 2017 - CrossFit

Thursday 4-5-2017

Warm up:
5 min partner suicide sprints

  • Core
    3 rounds :
    10 floor wipes
    15 hollow rocks
  • Strength
    Deadlift
    3 rounds of 10 reps (touch and go)
    @60-65%
  • Conditioning
    AMRAP: 7min
    3,6,9,12,15....
    Power clean and jerk 60/40kgs
    Cest to bar pull ups

Wednesday 3 May 2017 - CrossFit

Wednesday 3-5-2017

Warm up:
3 rounds TABATA: 20 sec work, 10 sec rest
Row
Double unders
Sit ups
Push ups

  • Strength
    Back Squat:
    5 rounds
    3 reps @85-90%
  • Conditioning

    3 Rounds: 15 sec rest, 1 round rest

    1min Assault bike / Row
    1min KB/DB Snatch
    1min Rope Climbs
    1min Burpee Box jumps
    1min KB lunges

Tuesday 2 May 2017 - CrossFit

Tuesday 2 - 5 - 2017

Warm up:
3 rounds :
20 alternating KB swing
10 KB lunges

  • Core
    3 rounds :
    30 second L sit
  • Strength
    4 rounds @ 75-80%
    1 clean pull +
    1 power clean +
    1 squat clean
  • Conditioning
    AMRAP: 15 min
    5 power cleans
    10 T2B
    15 wall balls

Wednesday 26 April 2017 - CrossFit

Wednesday 26-4-2017

Warm up:
6 min AMRAP:
8 push ups
10 med ball cleans
12 butterfly sit ups

  • Core
    5 min bridge
    10 crunches EMOM
  • Strength
    4 rounds :
    8 strict pull ups
    8 strict ring dips

    Can go weighted
  • Conditioning
    Fight gone bad
    1 - row
    2 - wall balls
    3 - SDHP
    4 - push press
    5 - box jumps

Wednesday 26 April 2017 - CrossFit

Wednesday 26-4-2017

Warm up:
6 min AMRAP:
8 push ups
10 med ball cleans
12 butterfly sit ups

  • Core
    5 min bridge
    10 crunches EMOM
  • Strength
    4 rounds :
    8 strict pull ups
    8 strict ring dips

    Can go weighted
  • Conditioning
    Fight gone bad
    1 - row
    2 - wall balls
    3 - SDHP
    4 - push press
    5 - box jumps

Tuesday 25 April 2017 - CrossFit

Tuesday 25-4-2017

Warm up:
4 rounds :
10 box step ups
10 push ups
30 sec bridge

  • Strength
    Back squat :
    5rounds - 4 reps @75-80%
  • Conditioning
    10 partner rope climbs (10 each)

    Rest 2 min

    5 min AMRAP:
    3,6,9,12,15- HSPU
    2,4,6,8,12 - DB snatch

Tuesday 25 April 2017 - CrossFit

Tuesday 25-4-2017

Warm up:
4 rounds :
10 box step ups
10 push ups
30 sec bridge

  • Strength
    Back squat :
    5rounds - 4 reps @75-80%
  • Conditioning
    10 partner rope climbs (10 each)

    Rest 2 min

    5 min AMRAP:
    3,6,9,12,15- HSPU
    2,4,6,8,12 - DB snatch

Monday 24 April 2017 - CrossFit

Warm up:
2 rounds

15 kb swings 1 arm
10 cleans same arm
5 strict press
1 lap overhead lunges- the. Same with other arm

  • Strength
    EMOM: 15 min

    1 Rep on first min
    2 reps on 2nd min
    3 reps on 3rd min
    Then repeat @ +/- 75%
  • Conditioning
    AMRAP: 7 min

    30 double unders

    15 over bar burpees

    7 muscle ups bar

Thursday 20 April 2017 - CrossFit

Warm up:
Amrap: 15min

5 laps sled push
15 KB swing
15 KB lunges
15 hollow rocks

  • Gymnastic strength / skill
    5 rounds

    2 rope climbs
    10 ring dips - can go weighted

  • Conditioning
    21, 15, 9 reps

    Wall ball
    Toes to bar

Wednesday 19 April 2017 - CrossFit

Warm up:
3 rounds
10 goodmornings
10 BTN press
10 back squat - just with the bar.

  • Core
    3 x 3o sec weighted bridge hold

  • Strength
    10 min AMRAP:

    every 30 seconds
    1 Clean & Jerk - increase weight every 3 min.
  • Conditioning
    Diane

    21, 15, 9 reps

    Deadlift

    HSPU

Tuesday 18 April 2017 - CrossFit

Warm up:
3 rounds
10 wall all
15 push ups
20 visits

  • Strength
    Back squat
    4x 4 reps @ 70%
  • Conditioning
    For time: 5 rounds

    50 double unders
    10 pull ups
    15 overhead squat 50/30
    Each round overhead squat reps decrease and weight increases as follows
    [email protected]/40
    9 @ 70/45
    6 @ 80/50
    3 @ 90/55

Tuesday 18 April 2017 - CrossFit

0

0

Warm up:
0

Cool down:
0


Thursday 13 April 2017 - CrossFit

Warm up:
Tabata warm up

Row
Sit ups
Push ups
Squat

  • Core
    Max L sit
    X 3 rounds
  • Conditioning
    Amrap: 20min

    4 muscle ups
    7 hspu
    12 wall ball
    3 laps sled push

Wednesday 12 April 2017 - CrossFit

Warm up:
Dynamic stretch

  • Barbell cycling
    Emom: 5 min for each weight - 2 min rest between weights.

    5 reps @ 50%
    4 reps @ 60%
    3 reps @ 70%
    2 reps @ 80%
    1 Rep. @ 90%
    3 reps @ 70%

Tuesday 11 April 2017 - CrossFit

Warm up:
2 rounds
10 plate around the world
1lap OH lunges
10 over plate burpees
1 lap OH lunges

  • Strength
    5 rounds

    3 push press
    + 3 split jerk. Working at 75%
  • Conditioning
    4 rounds for time:

    16 alternating DB/ KB snatch @32/20
    2 legless rope climbs
    30 double unders

Monday 10 April 2017 - CrossFit

Warm up:
200m run - 250m row
200m run - 500m row
200m run - 750m row

  • Bridge
    5 min bridge - 10 visits emom.
  • Back squat
    Emom: 10 min
    3 reps back squat @ 50%
  • Conditioning
    Amrap: 8 min
    9 SDHP @50/30
    12 HR push ups
    15 box jumps

Friday 16 September 2016 - CrossFit

Warm up:
50 DU
5 ring dip
25 KB swing
40 DU
4 ring dip
20 KBswing
30, 3, 15..

  • Bear Complex
    1 power clean
    1 front squat
    1 STOH
    1 back Squat
    1 STOH
  • Conditioning

    500m run
    (cayenne)

    3 Bear complex @60%
    100 Double unders

    run 250m

    3 bear [email protected]%
    100 DU

    run 250m
    3 Bear complex @80%
    100DU

    run 500 (cayenne)

Thursday 15 September 2016 - CrossFit

Warm up:
Amrap 7 min

30 mountain climbers
5 burpee
10 thrusters (bar)

  • Strength

    5 rounds

    *8 – 10 strict pull ups

    + 10-15 strict ring dips
  • Conditioning
    Tabata Thursday

    Row

    KB swing

    Toes to bar

    Target burpees

Wednesday 14 September 2016 - CrossFit

Warm up:
4 rounds
10 Walking bridge into push up
10 Box step up squat

  • Strength
    5 rounds

    3 push press @75% +
    8 Bent over barbell row
    @75%
  • Conditioning
    For time: 21min cut off.

    50 Back Squat 60/40
    40 pull ups
    30 STOH

    50 front squat
    40 pull ups
    30 STOH (40/30)

    50 OH squat
    40 pull ups
    30 STOH (30/20)

Tuesday 13 September 2016 - CrossFit

Warm up:
3 rounds

Run 200m
30 sledge hammers
10m OH lunges

  • Clean and jerk complex
    6 rounds

    1 Power clean
    + 1 hang power clean
    + 1 power jerk
    work @70-75%
  • Conditioning 1
    10 Min Amrap:

    30 Double unders

    15 Power snatch (35/25
  • Conditioning 2

    10min to finish
    1 rope climb +
    10,9,8,7,6,5,4,3,2,1
    strict toes to bar

Monday 12 September 2016 - CrossFit

Warm up:
3 rounds W/Bar
10 Strict press
20 Jumping Squat

  • Back Squat
    6 x 4 reps @75%
  • Conditioning
    Amrap: 6 min

    15 Wall ball
    9 toes to bar
  • Conditioning 2
    3 rounds for time:

    21 box jump over’s
    9 HSPU

Thursday 8 September 2016 - CrossFit

Warm up:
3 rounds

Run 200m

10 KB clean and jerk Each Side
Increase weight each round

  • Strength
    rounds

    3 legless rope climbs

    20 GHD situsp

    8 reps Bench press (work at comfortable weight)
  • Conditioning
    200m run

    30 wall ball
    10 Muscle ups

    run 400m

    30 wall ball
    10 muscle ups

    run 600m
    30 wall ball
    10 muscle ups

Wednesday 7 September 2016 - CrossFit

Warm up:
3 rounds
20 walking bridge
20 Jumping air squat
5 Inch worm +4push ups

  • Snatch Pulls
    #1 Snatch Pulls
    4 x 3 reps @85%


  • OH Squat
    Over Head Squat

    5 x 3 reps @ 75%
  • Codnitioning

    EMOM: 7 min


    10 OH squat (45/30)
    10 pull ups
  • Conditioning 2

    3 rounds

    250m run
    15 Power snatch
    (same weight)

Tuesday 6 September 2016 - CrossFit

Warm up:
3 rounds

10 BOX step ups
15 KB swing
20 Hollow rocks

  • Pull ups & Walking lunges
    3 rounds

    ME strict pull ups
    (can go weighted)

    + 12m OH KB walking lunge
    -work as heavy as possible)
  • Conditioning
    5 rounds

    15 Over the bar burpees

    12 Front squat
    ( 70/45)

    9 HSPU

Monday 5 September 2016 - CrossFit

Warm up:
5 min Medball suicide

  • Clean and jerk complex
    EMOM: 10 min
    1 Squat clean
    + 2 front squat
    + 2 power jerk - working @70-75%
  • Conditioning
    AMRAP: 9min
    15 box jumps
    12 push press @50/35
    9 toes 2 bar

Tuesday 30 August 2016 - CrossFit

Warm up:
3 rounds

20 walking bridge
15 jumping air squat

  • Strength
    4 rounds

    5 strict press
    @
    + 3 turkish get upE/S – work heavy
  • Conditioning
    AMRAP: 17min

    10 Alt. DB/KB snatch

    15 Box jump

    20 wall ball

    run 200m

Monday 29 August 2016 - CrossFit

Warm up:
3 rounds
10 GTOH W/plate
10m OH walking lunges
5 plate burpees

  • Tempo Front squat
    4 x 4 reps
    tempo (5sec down) front squats
    Work @ 65%
  • CONDITIONING
    10 P. clean (100/65)
    100 double unders
    5 muscle ups

    8 power clean
    80 DU
    5 bar MU

    6 power clean
    60 DU
    5 B MU
    4 power clean
    40 DU
    5 Bar MU

    2 power clean
    20 DU
    5 Bar Muscle up

Wednesday 29 June 2016 - CrossFit

Warm up:
Dynamic warm up

+ band sprints
6 laps X 2

  • Core:
    3 rounds

    5 strict L hanging pull ups
    1 X 10m handstand walk
  • Tabata Tuesday
    20 sec on 10 sec rest X 8rounds

    Row
    Box jump
    Sdhp
    Wall ball
    Push press


Tuesday 28 June 2016 - CrossFit

Warm up:
Dynamic warm up
And mobility

Core work

  • Snatch complex
    Emom: 10 min

    1 power snatch
    1 power BTN jerk
    1 oh squat

    5 min @50%
    5 min @60%
  • Conditioning
    For time:
    5,4,3,2,1 reps

    Squat snatch

    Hand release push up

Saturday 25 June 2016 - CrossFit

Warm up:
Pvc over and under warm up

  • Front squat
    3 @ 75%
    2 @ 85%
    1 @ 85-90%
    X 3 rounds - post max weight achieved
  • Conditioning
    5 , 10, 15, 20, 15, 10, 5 reps

    Over head squat @50/ 35
    Toes 2 bar

Tuesday 21 June 2016 - CrossFit

Warm up:
3 rounds

10 Alt. kb box step ups
15 KB swings

  • Back Squat
    5 x 3 reps
    back Squat @ 80%
  • Strict Pull ups
    10 Strict pull ups x 5 rounds
  • Conditioning
    5 rounds for time:

    14 toes to bar
    7 Hang clean thrusters

Friday 5 February 2016 - CrossFit

Warm up:
Cayenne Run

21, 15, 9

box jumps
Push ups
Cayenne run

  • Back Squat
    Back Squat

    5 x 3 reps @80%

    10 Strict pull ups
    between sets
  • Conditioning EMOM: 6 min
    EMOM: 6 min

    Odd: 7 muscle ups/ pull ups + push ups

    Even: 7 unbroken Squat cleans - work heavy
  • Conditioning
    15 thrusters @60/40
    2 rope climbs
    10 thrusters
    4 rope climbs
    5 thrusters
    6 rope climbs

Thursday 4 February 2016 - CrossFit

Warm up:
5 min partner suicide

  • BTN jerk + OHS 3 + 2
    4 rounds

    3 rep Behind the neck Jerk

    + 2 OH squat
    Work up as heavy as possible increasing every set
  • Conditioning
    OMEM: 10 min

    5 pull ups
    10 push ups
    15 squats
  • Conditioning
    AMRAP: 7 min

    5, 10, 15, 20, 25

    wall balls

    deadift 80/60

Wednesday 3 February 2016 - CrossFit

Warm up:
3 rounds

10 X 1 leg deadlift
10 Lateral box step up
10 push ups

  • Deadlift
    Deadlift

    3 x 3 @ 75%
    3 x 2 rep @ 80%
    3 x 1 reps @ 90%
  • Conditioning AMRAP: 12 min
    12 min AMRAP:

    3, 6, 9, 12, 15, 18…


    SUMO Deadlift High pull

    Ring dip

    Box jumps

Tuesday 2 February 2016 - CrossFit

Warm up:
3 rounds

Run 200m

15 KB swing
10 Goblet squat
5 Budah push ups

  • Squat Cleans EMOM: 10 min
    3 squat cleans on the min

    10 min

    @ 65%
  • Conditioning

    Conditioning

    5 rounds for time

    7 OHS
    11 over bar burpee

    Rest 1:1

Thursday 28 January 2016 - CrossFit

Warm up:
21, 18, 15

KB swing
Box jumps

  • Deadlift
    Deadlift:

    2 x 4 reps @70%
    2x 3 reps @ 80%
    4 x 1 rep @ 85%
    20 fast reps touch and go @50% must time
  • Conditioning 9, 7, 5 reps
    AMANDA: 9, 7, 5

    Squat snatch
    Muscle ups

Tuesday 26 January 2016 - CrossFit

Warm up:
1 km run

Tabata Warm up

  • Snatch
    Practice snatch and Snatch drills
  • Snatch 1 RM - 1RM
    1 rep max Snatch

Monday 25 January 2016 - CrossFit

Warm up:
10 Air squat
10 push up
10 narrow squat
10 diamond push ups
10 wide squat
10 wide push ups

  • Back Squat Emom:10min
    Back Squat

    EMOM: 10 min
    3 back squats
    @60%
  • Conditioning
    or time:

    Run 250

    21, 15, 9

    deadlift 100/65

    box jump

    HSPU

    Run 250m

Monday 18 January 2016 - CrossFit

Warm up:
3 rounds

5 good mornings
10 power cleans
15 thrusters - with empty bar

  • Power clean and jerk 7 x 1 rep
    Power clean + jerk

    7 x 1 rep
    @75%
  • Conditioning AMRAP: 15min
    AMRAP: 15 min

    3 clusters
    6 OB burpees
    9 C2B

    6 Clusters
    9 OB burpees
    12 C2B

    9 Clusters
    12 OB burpees
    15 C2B ..

Monday 11 January 2016 - CrossFit

Warm up:
3 rounds
200m run
5 push ups
10 wall ball
15 vsits

  • Back Squat 4 x 3 reps
    4 x 3 reps
    back squat @ 70%
    5 reps max effort broad jumps between sets
  • Conditioning AMRAP:
    AMRAP: 5 min

    5 deadlift
    7 over bar burpee
    9 toes 2 bar
    rest 2 min
  • conditioning 3 RFT
    3 rounds for time:

    10 power cleans
    20 wall balls

Wednesday 9 December 2015 - CrossFit

Warm up:
3 rounds
10 bar thrusters
5 over bar burpees

  • Power Clean 7 x 3 reps
    T & G Power cleans

    7 x 3 reps @ 80%
  • Conditioning AMRAP: 5min
    AMRAP: 5min

    KB snatch Alternating ( 32/ 20)
  • Conditioning 3 rounds
    3 rounds

    run 250m
    15 toes 2 bar
    25 box jumps

Thursday 19 November 2015 - CrossFit

Warm up:
AMRAP: 8 min

8 target burpee
10 OH walking lunges
12 light KB snatch

  • Deadlift 5 x 10
    Deadlift

    5 x 10 reps T&G
    @ 60%
  • Conditioning 3 rounds
    3 rounds

    50 air squat
    7 Muscle ups
    10 hang power cleans @ 60/40kg

Wednesday 18 November 2015 - CrossFit

Warm up:
3 rounds
50 double unders
15 KB swing
10 alt. kb box step up
5 turkish get up

  • Clean and Jerk 3 + 1
    5 rounds

    3 hang power cleans + 1 power jerk

    5 rounds to find max weight for complex
  • Conditioning AMRAP: 15 min
    17 min AMRAP

    9 deadlift ( 75/50)
    12 push ups
    15 box jumps

Tuesday 17 November 2015 - CrossFit

Warm up:
3 rounds
10 bar thrusters
10 bar facing burpees

  • Back Squat EMOM: 10min
    EMOM: 10 min
    3 back squat @ 60%
  • Conditioning AMRAP:6min
    AMRAP: 6min

    6 thrusters 40/25
    6 toes to bar

    1min rest
  • Conditioning part 2 3 rounds for time:
    3 rounds

    250m run
    15 power snatch (40/25)

Friday 13 November 2015 - CrossFit

Warm up:
Pool run

  • Clean Pull 3 x 3 reps
    3 x 3 clean pulls

    work at 110%
    of max clean
  • Bear Complex MAX - 1RM
    7 min to reach
    max bear complex
    ( 1 clean, 1 front squat, 1 push press, 1 back squat, 1 behind the neck press)
    2 min rest
  • Conditioning
    Work at 75%
    5 Bear complex
    run 250
    4 Bear complex
    run 250
    3 Bear complex
    run 250
    2 Bear complex
    run 250
    1 bear complex
    run 250

Thursday 12 November 2015 - CrossFit

Warm up:
PVC warm up:

30 P. snatch
30 OH squat
30 Drop snatch

  • front squat 3 x 3 reps
    3 x 3 reps
    front squat

    work @ 80%
  • Free standing HSPU ME
    Max reps unbroken
    Free standing HSPU
  • Amanda 9, 7, 5 reps

    AMANDA:

    9, 7, 5


    muscle ups

    Squat snatch(60/40)

Wednesday 11 November 2015 - CrossFit

Warm up:
3 rounds

1 lap broad jump
1 lap walking lunges
10 Hand release push ups

  • Behind The Neck Push Press 3 + 1 x 5 rounds
    5 rounds

    3 BTN press

    + 1 OH squat

    work as heavy as possible
  • Strict pull ups ME
    ME strict pull ups between rounds of Strength
  • Conditioning EMOM: 12min
    EMOM: 12 min

    Even: 12 burpee

    ODD: 15/20 wall ball

Tuesday 10 November 2015 - CrossFit

Warm up:
3 rounds

Run 200
10 wall balls
10 ring dips

  • Power cleans 4 x 10reps
    Hang power cleans

    Work up to 70% of max power clean

    4 rounds 10 reps as fast as possible – rest 1 min between rounds
  • Conditioning 4 rounds
    4 rounds for time:

    21 box jump

    15 deadlift (100/70)

    9 HSPU

Friday 6 November 2015 - CrossFit

Warm up:
3 rounds

Burpee broad jumps
Bear crawl back
Burpee broad jumps
Walking lunges back
250 m run

  • Pause Back Squat 4 x 3 reps
    Back Squat

    3 pause back squat
    x 4 rounds

    @ 65% of max squat
  • Conditioning 3 rounds
    Partner WOD:

    3 rounds

    P1 :25m OH carry
    10 burppe
    25m OH carry

    P2:12 alternating KB snatch
    100m sprint

Thursday 5 November 2015 - CrossFit

Warm up:
5 rounds

5 power cleans
5 thrusters
5 narrow grip drop snatch

  • Snatch Complex 5 rounds

    5 rounds

    1 snatch pull
    + 1 hang squat snatch
    + 1 snatch balance
  • Conditioning
    For time:

    3 Rounds
    7 deadlift
    7muscle ups

    3 rnds
    21 wall ball
    21 toes 2 bar

    3o burpee over box jumps

    17 min cut off.

Wednesday 4 November 2015 - CrossFit

Warm up:
AMRAP: 7 min
10 walking bridge
10 vsits
10 wall balls

  • Power clean and jerk 5 rounds
    5 rounds

    1 power clean
    + 3 power jerks
    Work @ 75%
  • Conditioning
    21, 18, 15, 12, 9, 6, 3

    OH squats (50/30)

    Box jump overs

Tuesday 3 November 2015 - CrossFit

Warm up:
3 rounds

250 m run
5 pull ups
10 push ups
15 squat

  • Deadlift 5 x 4 reps
    Deadlift

    5 x 4 reps
    @ 70%
  • Conditioning 5 Rounds
    5 rounds

    50 double unders
    5 muscle ups
    10 hang power cleans (75/45)

Wednesday 28 October 2015 - CrossFit

Warm up:
3 rounds

3 turkish get ups

10 Box step ups

15 hollow rocks

  • Strict press
    Strict press
    4 x 3 reps
    @ 75%
  • Snatch Pulls
    Snatch pulls
    4 x 3 reps
    work at 110%
  • Conditioning 21, 15, 9
    100 double unders buy in

    21, 15 , 9

    SDHP
    Ring dips


    100double under buy out

Tuesday 27 October 2015 - CrossFit

Warm up:
5 rounds
5 bar thrusters
5 step up burpee over bar

  • Back Squat 5 x 3 reps

    Back Squat

    5 x 3 reps

    work at 75%
  • Conditioning
    3 min amrap:
    5 thrusters


    6 C2B
    6 Lateral box jump over’s

    rest 1 min

    3 cycles

    thrusters increase each round by 5

Monday 26 October 2015 - CrossFit

Warm up:
3 rounds

15 KB swing
10 OH lunges
250m run

  • Clean & Jerk complex 5 rounds
    5 rounds

    1 power clean +
    1 hang squat clean + 2 jerk
    @ 70%
  • Conditioning

    Run 200m
    30 wall balls
    10 muscle ups

    run 400m

    30 wall balls
    10 muscleups

    run 600m
    30 wall balls
    10 muscle ups

Friday 23 October 2015 - CrossFit

Warm up:
3 rounds

10 Alt kb step ups
10 med ball cleans
10 med ball sit ups

  • Pull Up Progression
    Work on pull up progression or
    muscle up efficiency
  • pause front squat - 3RM
    Work up to a 3 rep max pause front squat
  • Diane 21, 15, 9
    diane
    21, 15, 9 reps for time:

    Deadlift
    Handstand push ups
  • Hellen
    Hellen: 3 rounds for time:

    4oom run

    21 KB swing
    12 pull ups

Thursday 22 October 2015 - CrossFit

Warm up:
Dynamic laps & mobility

  • Jerk from the Rack 5 x 3 reps
    5 x 3 reps Jerk from the rack ( any style)

    working at 75%
  • Strict pull ups 10 reps
    10 Strict pull ups between rounds of
    jerks, change your grip up every round
  • Conditioning
    3 rounds

    Max wall balls in 2 min

    Rest 1 min

    Max distance in 2 min HS walk

    Rst 1 min
    Measure HS walk - in reps 1 m = 1 rep... add to wall ball reps

Wednesday 21 October 2015 - CrossFit

Warm up:
3 rounds

1 lap broad jumps
1 lap duck walk
1 lap
bear crawl
1 lap crab crawl
15 Butterfly situps

  • Clean and jerk 3 +1
    3POS. clean + 1 jerk

    Work up to max for the day
  • Clean and Jerk EMOM: 5 min
    EMOM: 5 min

    1 x 3 Pos. clean + 1 jerk @ 70% of #1
  • Conditioning EMOM: 12 min
    EMOM: 12min

    ODD: 10 thrusters

    EVEN: 10 C2B pull ups

Tuesday 20 October 2015 - CrossFit

Warm up:
3 rounds
30 sledghammers
1 rope climb
10 OH walking lunges
250mrun

  • Conditioning TABATA
    KB swing
    Box jump
    Push ups (parolette)
    Ring dips
    row

Monday 19 October 2015 - CrossFit

Warm up:
KB Tabata

KB Swing
KB cleans E/A
KB Push press e/a
KB SNatch e/a
KB goblet squat

x 2 rounds

  • Back Squat 5 x 3 reps
    5 x 3 reps back Squat
    working @ 75%
  • Box Jumps 5 x 5 reps
    5 x Max height box jumps

    between sets of back squat
  • Conditioning AMRAP: 9min
    AMRAP: 9min
    3 power snatch 60/40
    6 box jumps
    9 toes 2 bar

Wednesday 14 October 2015 - CrossFit

Warm up:
5 min partner suicide

30 squat
20 push ups
10 strict pull ups

  • Clean Complex EMOM
    EMOM: 10 min
    3 power cleans
    + 1 jerk
    @ 75%
  • Conditioning
    OMEM: 5 min

    5 deadlift
    7 burpees

    2 min rest

    3 rounds for time:

    15 sumb deadlift High pull
    15 box jumps
    15 wall balls
    only last wod is for time

Friday 9 October 2015 - CrossFit

Warm up:
#1 Pool run

50 squat
40 Vsits
30 push ups
20 pull ups
10 burpee box jumps

  • Pull up complex
    Go up as high as possbile
    1 pull up 1 C2B
    1 MU
    2 pull up, 2 C2B
    2 Muscle up
    3, 3, 3…
  • Conditioning AMRAP: 8 min
    WOD1:

    8 min AMRAP:

    5 deadlift (125/90)
    5 burpee muscle up
  • Conditioning 3 rounds
    3 rounds

    16 KB squat snatch (24/16)
    400m run

Thursday 8 October 2015 - CrossFit

Warm up:
3 rounds

30 sledge hammers

run 250

5 turkish get up each side

  • Squat Snatch EMOM: 10 min
    EMOM: 10 min

    3 reps full squat snatch @ 65%
  • Conditioning Chipper

    3 min amrap
    1 min rets
    6 min amrap
    2 min rest
    complete for time:

    50 double unders
    30 wall balls
    20 toes to bar
    30 SDHP
    20 burpee
    30 box jump over’s
    20 push press

Wednesday 7 October 2015 - CrossFit

Warm up:
3 rounds

OH lunges
Broad jumps

10 burpee

  • Strict press 6 x 2 reps
    strict press

    6 x 2 rep @ 85 - 90%
  • Bent over barbell row 6 x 10 reps
    Bent over barbell row
    6 x 10 reps - work @ 75%
  • Conditioning 30 reps
    Grace
    30 clean and jerks for time (60/40)

Tuesday 6 October 2015 - CrossFit

Warm up:
3 rounds

10push ups
15 KB swing
run 250m

  • Handstand Walk ME
    5 – 10 min

    HS walk for distance
  • Clean and jerk Complex
    1 hang power clean +
    1 Full squat clean
    + 1 front squat
    + 2 jerk

    work up to max weight for complex
  • Conditioning OMEM
    OMEM - for as long as possible

    7 thrusters (30/20)
    7 pull ups
    7 burpee

Monday 5 October 2015 - CrossFit

Warm up:
3 rounds

10 med ball step ups
15 med ball sit ups
200m run

  • Back Squat 6 x 2 reps
    back Squat
    6 x 2 reps @ 80 - 85%
  • Strict pull ups ME
    Max Effort strict pull ups
  • Conditioning
    50 Double unders
    40 KB swings
    30 wall walls
    20 ring dips
    10 burpee bo jumps - 2 min rest - then go back up
    time = both sets - 2 min for the rest!

Friday 2 October 2015 - CrossFit

Warm up:
3 rounds

5 hang power cleans
5 thrusters
5 goodmornings
5 back squats
20 Hollow rocks

  • Deadlift
    Deadlift


    3 x 3 reps @75%

    3 x 2 rep @ 80%

    3 x 1 rep @85%
  • Conditioning 5 rounds for time:
    5 rounds

    5 Heavy squat clean thrusters (80/45)

    3 legless rope climb

    3 full laps sled push

    30 Calorie row

Thursday 1 October 2015 - CrossFit

Warm up:
1 x 250m lap

farmers walk – everytime you put down run back to the beginning

100 sledgehammers
25 target burpees

  • Front Squat
    Front Squat

    In waves:
    3 rounds

    3 reps @ 70
    2 reps @ 80%
    1 rep @ 90%
  • L-Sit
    3 x max effort L-sit for time

    rest 1 min between rounds

  • conditioning 21, 15, 9 reps

    21, 15, 9


    HSPU
    bar facing burpee
    power snatch

Wednesday 30 September 2015 - CrossFit

Warm up:
5 min Partner suicide

  • Jerk from the rack
    Jerk from the rack
    2 x 3 rep @75%
    3 x 2 rep @ 80%
    2 x 1 rep @ 90%
  • Strict HSPU 3 rounds - 3 X 0
    3 rounds max Strict HSPU
    do deficit if possible
  • Conditioning 3 rounds for time:
    3 rounds

    Run 250
    30 box jump over’s (high)

    30 C2bar pull ups
    run 250

    rest 1 min
    for time – total time minus rest

Tuesday 29 September 2015 - CrossFit

Warm up:
6 min AMRAP

5 med ball squat clean
10 med ball w/lunges
15 Medball Vsits

  • Hang Power Clean 3 RM - 3RM
    Hang power clean

    Work up to 3 rep max
  • Max Height Box Jump 1 rep max - 1RM
    Max height box jump from seated position (sit on med ball)
  • Fight Gone Bad
    FGB

    Row

    Wall balls

    SDHP

    Push press

    Box jump

Monday 28 September 2015 - CrossFit

Warm up:
3 rounds
10 push ups
10 kb swings
run 250m

  • Back Squat
    2 x 3 reps @ 75%
    3 x 2 reps @ 80%
    2 x 1 rep @ 85%
  • Conditioning AMRAP: 12min
    12 min AMRAP

    5 power cleans
    10 toes 2 bar
    15 wall balls

Friday 25 September 2015 - CrossFit

Warm up:
4 rounds

50 double unders
10 target burpees

  • Clean Pull 5 x 3 reps
    Clean pulls

    5 x 3 reps

    @ 110% of max clean
  • Conditioning EMOM
    OMEM: 3 min

    7 burpee
    7 power cleans (60/40)

    2 min to run 250 m

    x 3 rounds

Wednesday 23 September 2015 - CrossFit

Warm up:
Tabata KB’s
Swings E/A
Cleans
Press
snatchE/A
30 sec rest x 2 rounds

  • Cleans
    4 rounds

    1 power clean from ground
    + 1 hang squat clean + 1 jerk
    Work @ 75%
  • Conditioning Chipper

    25 deadlift
    (100/70)
    25 toes to bar
    25 box jumps

    100 double unders

    25 box jumps
    25 toes to bar
    25 deadlift

Tuesday 22 September 2015 - CrossFit

Warm up:
3 rounds

10 box step ups
15 KB swing
run 250

  • Push Press 5 x 3 reps
    5 x 3 reps Push press
    work @ 75%
  • Conditioning 21, 9, 15, 7, 9, 5 reps
    Framanda

    21 thrusters (40/30)
    9 muscle ups
    15 thrusters
    7 muscle ups
    9 thrusters
    5 muscle ups

Monday 21 September 2015 - CrossFit

Warm up:
Dynamic Warm up

  • Back Squat 5 x 3 reps
    5 x 3reps back Squat
    working @ 75%
  • Snatch Pull 3 x 3 reps
    3 x 3 reps Snatch pulls from the groud
    work @ 85% of max snatch
  • Elizabeth 21, 15, 9

    Elizabeth

    21, 15, 9

    power cleans
    ring dips

Thursday 17 September 2015 - CrossFit

Warm up:
3 rounds
15 kb swings
250 m run

  • Split jerk progression
    Work on the progression of split jerk
  • Conditioning AMRAP:17min - 0 X
    17 min AMRAP:

    100 double unders

    21 HR push ups

    15m Med ball clean broadjump

    9 pull ups

Wednesday 16 September 2015 - CrossFit

Warm up:
3 rounds

10 alt kb step ups
15 KB swing
15 vsits

  • Pull Up Progression/ muscle up efficiency
    Work on different progression on pull ups
  • Strict press 6 x 3 reps
    6 x 3 reps strict press
    work @ 60% of max strict press
  • Conditioning 4 rounds

    4 rounds
    for time:

    9 thrusters

    15 box jumps

    21 KB swing

Tuesday 15 September 2015 - CrossFit

Warm up:
5 rounds
5 power cleans
5 thrusters
5 back squat
5 good mornings - with bar only

  • Clean Drills
    clean drills and progression
  • 3 pos. Clean 6 x 3 pos. clean
    3 pos. clean
    high hang, medium hang, low hang clean
  • Conditioning EMOM
    EMOM: 10 min

    even min : 12 burpees
    odd min: 20 wall balls

Friday 11 September 2015 - CrossFit

Warm up:
3 rounds

10 good morning
10 Front squat
10 alternating one legged dead lift
15 hollow rocks

  • Front Squat 1 rep max - 1RM
    Work up to 1 rep max front squat
  • Deadlift 1 rep max - 1RM
    work up to 1 rep max deadlift
  • conditioning 5 rounds
    5 rounds

    5 deadlift (125/80) – scale but mst be heavy!!
    10 bar facing burpee

Thursday 10 September 2015 - CrossFit

Warm up:
3 rounds

20 wall balls
10 ring dips

  • strict press 1 rep max - 1RM
    Work up to 1 rep max Strict press
  • Push Press 1 rep max - 1RM
    Work up to 1 rep max push press
  • Conditioning Chipper
    Chipper

    10 HSPU
    20 box jumps
    30 Parrolette Push ups
    40 OH Walking lunges
    250m run
    and back up again.

Wednesday 9 September 2015 - CrossFit

Warm up:
2 rounds

burpee road jumps
bear crawl back
Burpee broad jump
Walking lunges back

  • Handstand Walk
    Max Distance Handstand walk
  • Max Muscle ups/ pull ups
    Max effort Muscle ups or pull ups - put in notes if you did muscle ups or pull ups
  • conditioning 5 Rounds for time
    5 rounds

    20 KB swing
    15 thrusters
    (40/30)
    10 pull ups

Tuesday 8 September 2015 - CrossFit

Warm up:
PVC Warm up:

30 power snatch
30 full squat snatch
30 drop snatch

  • Snatch 1 rep max - 1RM
    work up to 1 rep max Snatch
  • Clean and Jerk 1 rep max - 1RM
    Work up to 1 rep max Clean and jerk
  • Conditioning EMOM
    OMEM: 3 min

    7 burpee
    7 power cleans (60/40)

    2 min to run 250 m

    x 3 rounds

Monday 7 September 2015 - CrossFit

Test Week!

Warm up:
3 rounds (slow)
15 bar thrusters
10 HR push ups

  • Back Squat 1 Rep Max - 1RM
    Work up to 1 Rep Max Back Squat
  • Conditioning Amrap + 3 rounds
    AMRAP: 5 min

    7 toes 2 bar
    7 Sumo Deadlift High Pull

    2 min rest

  • Conditioning 30, 20, 10 reps
    30, 20, 10 reps

    wall balls
    box jump overs

Thursday 3 September 2015 - CrossFit

Deloading week

Warm up:
5 min partner medball suicide

Light stretch and mobility

  • Core: 3 rounds

    3 rounds

    30 windscreen wipers
    15 evil wheels
  • Snatch EMOM: 10 min - 3 reps
    EMOM: 10 min

    3 touch and go full snatch @ 60%
  • AMRAP AMRAP: 17 min - 0 X
    AMRAP: 17 min

    250 m run (add 1 rep for 250m run)
    30 KB swing 24/16
    1 lap OH walking lunge 20/15
    30 butterfly sit ups

Wednesday 2 September 2015 - CrossFit

Warm up:
3 rounds each
1 lap Partner wheel barrow
1 lap fireman carry
10 burpees

  • strict press 5 x 3 reps
    5 x 3 reps Strict press
    working at 50%
  • Jerk 5 x 2 reps
    5 x 2 reps Jerk from the rack
    Working at 60%
  • Chipper
    15 Push ups
    30 box jump
    15 C2B pull ups
    30 front squats(40/30)
    15 ring dip
    30 deadlift (same bar)

    And back up again!

Tuesday 1 September 2015 - CrossFit

Warm up:
2 x 250m laps running

OMEM: 7 min
5 toes 2 bar
10 push ups
15 Air squats

  • Cleans 10 x 1 + 1 reps
    1 power clean from ground + 1 Hang squat clean
    x 10 rounds Working @ 50 - 60%
  • Conditioning EMOM: 10 min + 3 rounds for time
    EMOM: 10 min
    7 toes 2 bar
    7 HSPU
    Straight into

    3 rounds
    15 thrusters
    50 double unders - the 3 rounds are for time starting at 10 min.

Monday 31 August 2015 - CrossFit

deloading Weak

deloading week is to help the body to recover before a test week

Warm up:
Dynamic & Mobility Laps

  • Core: 30 sec + 15 reps
    Reverse Hollow hold 30 sec

    + 15 Vsits
  • Back Squat EMOM: 10 min
    EMOM: 3 reps Back Squat
    working @ 50% of max
  • Conditioning
    15 power cleans Adv ( 65/100) Int. (45/70) Beg. (30/40)
    30 bar facing burpees
    60 wall ball


Wednesday 13 May 2015 - CrossFit

Warm up:
Dynamic Warm up

  • Deadlift 3 rep x 5 rounds
    3 rep x 5 rounds @ 80%
  • Max Effort Amrap
    2 min ME row - 15 sec rest
    2 min ME KB burpee box step over
    2 min ME rope climb
    2 min ME OH carry
    2min ME Sled push

Tuesday 12 May 2015 - CrossFit

Framandaish

Warm up:
5 rounds
5 pull ups
10 jumping air squat

  • Clean and Jerk 6 x 1 rep
    1 squat clean + 2 jerk working at 75%
  • Handstand Walk Amrap : 7min
    Max effort HS Walk for distance
  • Framandaish 21, 9, 30, - 15,7,20 - 9,5,10
    21 thrusters (50/35)
    9 muscle ups
    30 box jumps
    15 thrusters
    7 muscle up
    20 box jumps
    9 thrusters
    10 box jumps

Thursday 26 February 2015 - CrossFit

Warm up:
PVC stretch and warm up

  • 5 RM power clean
    5 unbroken reps power clean as heavy as possible
  • Fight gone bad
    1 min row calories
    1 min kb swings
    1 min ball slams
    1 min push press
    1 min box jumps
    1 min rest x 3 rounds

Thursday 19 February 2015 - CrossFit

Warm up:
3 rounds
1 min jumping jacks
1 min mountain climbers

  • Hang power clean + full squat clean
    1 hang power clean + 1 full squat clean - work up to max load
  • OMEM + Amrap
    OMEM : 10 min
    5deadlift (heavy)
    5 box overs
    1 min rest
    Amrap : 7 min
    15 bar thrusters
    15 pull up

Wednesday 11 February 2015 - CrossFit

Warm up:
3 rounds (no rest)
1 min jumping jacks
1 min mountain climbers

  • Snatch Balance
    4 x 4 reps @ 60%
  • Chelsey complex
    5 rounds of cindy
    5 pull ups
    10 push ups
    15 squats - on the min
    run 250m
    rest 2 min

    repeat 3 times

Tuesday 10 February 2015 - CrossFit

Warm up:
3 rounds
10 burpee step ups
250 m run
20 Vsits

  • static holds
    1 min static hold:
    pull up
    squat
    push up/ handstand
  • Amrap: 9min
    12 High box jumps
    9 power snatch (40/30)
    6 toes 2 bar

Monday 9 February 2015 - CrossFit

Warm up:
Dynamic Laps

  • 1 rep max Bear complex
    1 power clean
    1 front squat
    1 push press
    1back squat
    1 BTN press
  • 5 rounds for time:
    3 bear complex @75%
    15 burpees

Monday 9 February 2015 - SmithFit

  • 3RM Hang power snatch
    work up to 3 rep max hang power snatch
  • OMEM: 10 min 3 power snatch @ 75%
    on the min every min do 3 reps hang power snatch @ 75%
  • Open WOD 14.5
    21, 18, 15, 12, 9, 6, 3 reps

    Thrusters (95/70lb)
    bar facing burpees

Monday 2 February 2015 - CrossFit

Warm up:
6min Amrap:
8 push ups
10 med ball cleans
12 sit-ups

  • FS/BS 3/5 @75%
    3 front squat + 5 back squat working at 75% of max front squat
  • amrap: 17 min
    3 power clean
    6 pull ups
    9 wall ball
    6 power cleans
    9 pull ups
    12 wall ball ... As high as you can go.

Thursday 29 January 2015 - CrossFit

Warm up:
Pool run
PVC warm up:
30 snatch
30 OHS
30 Full snatch

  • 3 Rep Max OHS
    Work to 3 rep max overhead squat
  • EMOM:15min
    5 deadlifts
    5 burpees on the minute every minute

Tuesday 27 January 2015 - CrossFit

Warm up:
3 rounds

5 pull ups (strict)
10 push ups
15 squat
run 200

  • Push press
    3 - 3 - 3 - 3 reps @ 80%
  • Tabata
    20 seconds work - 10 seconds rest x 8 rounds per exercise
    5 stations - 30 seconds rest between stationing

Cool down:
stretch and mobility


Tuesday 27 January 2015 - SmithFit

Warm up:
Stretch, rehab and mobility

  • 3 Pos. Clean + 1 jerk max
    High hang, medium hang and low hang clean (all squats)
    + 1 jerk - work to max load
  • Open WOD 12.3
    Amrap 12 min
    150 wall ball
    90 double unders
    30 muscle ups
  • Back squat
    3 x 3 reps @ 75%
    3 x 3 reps @ 80%
    2 x 3 reps @ 85%
    Pause squats on all first rounds

Monday 26 January 2015 - SmithFit

Warm up:
Dynamic warm up & rehab

  • Snatch
    1 hang + 1 full squat snatch - work up to 2 rep max
  • weighted dips
    3 x 10 reps weighted dips on dip bars
  • 3 Rep max push press
    Work up to 3 max consecutive reps of push press
  • Open WOD 11.4
    AMRAP: 10 min
    60 bar facing burpees
    30 OHS (55/40)
    10 Muscle ups

Friday 23 January 2015 - CrossFit

Strongman Fridays

Warm up:
500m run
30 walking bridge
30 bicycles
30 Vsits

  • 1RM Bear Complex
    Bear Complex
  • OH carry
    250 m OH carry with 25 kg plate (10 burpee penalty everytime you drop)
  • Farmers walk
    250m Farmers walk 20kg plate in each hand ( every time you drop run back to the start and back to your plates)

Friday 23 January 2015 - SmithFit

  • 3 rep max Squat clean + 1 jerk
    3 touch and go squat cleans + 1 jerk - work up to max weight
  • Back Squats
    3 x 3 reps @ 70%
    3x3 reps @ 75%
    2x3 reps @ 80%
  • Open WOD 11.5
    20min AMRAP:

    5 power cleans
    10 toes 2 bar
    15 Wall ball

Thursday 22 January 2015 - CrossFit

Warm up:
3 rounds
10 m burpee broad jumps
10 m bear crawl
10 m burpee broad jumps
10 m walking lunges

  • Turkish get ups
    5 x 3 reps E/A as heavy as possible
  • Shuttle sprints
    3 rounds
    50m
    100m
    250m
    Rest 90sec

Cool down:
Stretch


Wednesday 21 January 2015 - CrossFit

FGB

Warm up:
Dynamic laps & mobility

  • Bring Sally up
    Squat everythime the song says "bring Sally down" - come up from squat when song says "being Sally up" for the entire song.
  • Fight Gone Bad
    3 Rounds: 1min AMRAP

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

Wednesday 21 January 2015 - SmithFit

Warm up:
10,20,30,40,50,40,30,20,10
Double unders
(Unbroken- 10 min cap)

  • Progressive muscle ups
    1st min - 1 mu every 20sec
    2nd min - 2 mu every 20sec
    3rd min - 3 mu every 30 sec
    4th min - 4 mu every 30sec ... As high as you can go.
  • Open WOD 13.1
    40 target burpees
    30 snatch 45/75lb
    30 target burpees
    30 snatch 75/135lb
    20target burpees
    30 snatch 100/165lb
    10 target burpees
    ME snatch 120/210