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Jun 24th, 2017

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Saturday 24th June 2017

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 […]

Jun 23rd, 2017

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Friday 23rd June 2017

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

Jun 22nd, 2017

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Secret tips for the Crossfit Total

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 […]

Jun 22nd, 2017

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Thursday 22nd June 2017

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 […]

Jun 21st, 2017

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Wednesday 21st June 2017

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 […]

Jun 20th, 2017

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Tuesday 20th June 2017

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 […]

Jun 19th, 2017

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Monday 19th June 2017

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 […]

Jun 16th, 2017

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Friday 16th June 2017

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!

Jun 15th, 2017

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Thursday 15th June 2017

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  

Jun 14th, 2017

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Wednesday 14th June 2017

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 […]

Jun 12th, 2017

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Monday 12th June 2017

“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.

Jun 8th, 2017

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Thursday 8th June 2017

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

Jun 3rd, 2017

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Saturday 3rd June 2017

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

Jun 2nd, 2017

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Friday 2nd June 2017

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  

Jun 1st, 2017

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Thursday 1st June 2017

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 […]

May 30th, 2017

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Tuesday 30th May 2017

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

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