In teams of 4; Team members 1 & 2: 7min AMRAP 100m sprint 5 burpees 10 deadlifts 80/50 (50/35) At the same time Team members 3 & 4: 7min AMRAP 200m row sprint 5 burpees 15 overhead squats 20/15 (training bar or dowel) After the 7mins of AMRAPs the whole team has 3mins to rest […]
18min AMRAP 1 rope climb 6 Turkish get ups (alternating) 24/16 20 double unders S’N’C 12ft rope climb 6 Turkish get ups (alternating) 12/8 10 double unders
So we have heard through the grape vine that we will soon be testing our CrossFit Total, these words can leave anyone feeling a bit anxious in the lead-up to see if they still have what it takes to hit the high numbers but never fear, I have the insider knowledge that will guarantee 3 […]
BENCH PRESS 3 rep max BACK SQUAT 3 sets of 2 reps at 90% of your 1RM Finisher…I think this one should be a surprise!! A few of you may have heard the rumour that we’ll be retesting our CrossFit Total soon… turns out this rumour is based on fact!! This will […]
Work to a heavy squat clean for 10 reps total 8min AMRAP 2 power cleans at 80% 8 toes to bar (V-up or toes to rings) We’ve spent a bit of time on the power clean lately, so when you change it up to catch it in your squat, don’t forget everything you […]
ANGIE 100 pull ups 100 push ups 100 sit ups 100 air squats 30min time cap S’N’C ANGIE 100 ring rows 100 push ups from knees 100 abmat sit ups 100 air squats If you’re fresh out of fundamentals then talk to your coach about the rep scheme for today – the […]
POWER SNATCH 3 – 3 – 3 – 3 – 3 DEADLIFT 5 – 5 – 5 A great opportunity today to work on your technique wherever you are at with these skills. The movements don’t need to be touch and go but if you’re a ninja and this is what you should […]
FRAN 21 – 15 – 9 thrusters 43/30 pull ups 12 min time cap
5 rounds for time: 400m row rest 2:1 ratio This is speed training team! We’re looking for great intensity today, push hard for the duration of the row sprint right to the finish of each set!
PUSH PRESS 3 – 3 – 3 – 3 – 3 Work up in weight as you get through these sets – make sure they’re tidy! 7 rounds for time: 8 shoulder to overhead @ 60-70% of where you finished your push press 200m run
Back Squat 3 @ 83% 1 @ 86% 3 @ 83% 1 @ 88% 3 @ 83% 1 @ 90% Finisher: OHS with an unloaded bar or dowel, work on narrowing the grip on your OHS. If you’re a ninja and this is easy peasy, work on a gymnastic squat and then on to […]
12min AMRAP 30 – 20 – 10 power snatch 35/25 (20/15) toes to bar (v-ups)
“NICK” 12 rounds for time: 10 dumbbell hang squat clean 20/12.5 6 handstand push ups on dumbbells 30min time cap The weight can be scaled appropriately for the hang squat cleans to get through all these reps and the handstand push ups can be switched out for dumbbell push presses.
TEAMS OF 3 3 rounds for time; 50 power cleans 50/35 50 toes to bar 100 calorie row 800m team sandbag run
15 – 12 – 9 double body weight deadlifts 3/4 body weight shoulder presses
12min AMRAP 3 rope climbs 3 overhead squats 45/32 3 rope climbs 6 overhead squats 3 rope climbs 9 overhead squats 3 rope climbs 12 overhead squats etc
PARTNER WOD With a partner… block run 60 turkish get ups 24/16 80 dumbbell snatch 25/15 100 overhead squat 35/25 block run
FIGHT GONE BAD Three rounds of: wall balls 9/6 10ft sumo deadlift high pull 35/25 box jump 20″ push press 35/25 row
ELIZABETH 21 – 15 – 9 squat cleans 61/43 ring dips Another Bench Mark Girl WOD this week and Elizabeth is a goodie! Not so much of the lung burn of fran or grace but more the crippling fatigue of moving up and down in those rings over and over again in between getting a relatively heavy […]
Front Squat 4 x 5 @ 80% of 3RM If you don’t know your 3RM then do it today! EMOM 16 Min 1/5/9/13: kettlebell front rack lunges 24/16 (knuckles together) Min 2/6/10/14: 12 deficit push ups Min 3/7/11/15: dumbbell box step ups 20/15 Min 4/8/12/16: 50 sec plank hold on elbows