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Oct 18th, 2017

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Wednesday 18th October 2017

“Knotted Up” 15min AMRAP – 200m run – 2 rope climbs Todays Goal = progress in our rope climbing efficiency and technique! If your ninja skills have you up and down that rope within the blink of an eye then today you’ll be hitting this WOD aiming to keep a good pace on that run […]

Oct 17th, 2017

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Tuesday 17th October 2017

FRONT SQUAT 10 – 5 – 3 – 1 – 3 – 5 – 10 We hit this one a month ago so today’s plan is to go 2kg heavier with each rep set! There are some big numbers here so keep your composure and work hard to keep that midline on! Can you do […]

Oct 16th, 2017

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Monday 16th October 2017

“Double or Nothing” 3 rounds for time; – 75 double unders – 50 air squats – 15 power cleans 61/43 If the prescribed amount of double under’s is going to leave you in a bloody, whipped mess on the floor then consider how you can get the most out of the scaling options today; either […]

Oct 14th, 2017

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Saturday 14th October 2017

PARTNER WOD “JOHNSON” With one person working at a time complete as many rounds as possible in 20mins; – 9 deadlifts 111/74 – 8 muscle ups – 9 squat cleans 70/50

Oct 13th, 2017

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Friday 13th October 2017

PARTNER WOD 12 rounds for max reps: Every 90 seconds complete – 15/12 calorie row and in the remaining time completed – AMRAP of Push Jerks @ 48/35

Oct 12th, 2017

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Thursday 12th October 2017

3 rounds for time: – 800m run – 2mins rest The aim of the gain today is maximal effort! Set some numbers you can call benchmarks for yourself (& record them somewhere safe for next time!). Focus on your running and breathing techniques – todays WOD gives you a great chance to play around with […]

Oct 11th, 2017

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Wednesday 11th October 2017

DEADLIFT 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 If you’re mechanics are good and you’re feeling strong, aim to get a new 1 rep max out by the 2nd or 3rd attempt of the single reps. Today is about being safe and really targeting that […]

Oct 9th, 2017

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Monday 9th October 2017

5 rounds for time; – 30m handstand walk – 30 alternating one legged squats There are a few different scaling options today for these two fairly tough movements – choose something that helps you to improve your skills whilst still keeping you safely moving for 5 rounds! Short but regular breaks on anything you are […]

Oct 6th, 2017

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Friday 6th October 2017

GYMNASTICS SKILLS 3 rounds not for time: – 10 second free standing handstand – 3m handstand walk and 180 degree pirouette These movements can be appropriately scaled for whatever level of difficulty your handstand skills are at today! Use the wall to assist you in your handstand hold and help you get in to that […]

Oct 5th, 2017

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Thursday 5th October 2017

POWER 5 RFT – 12 chest to bar pull ups – 9 squat snatch 43/30 – 6 strict handstand push ups BUY OUT: 800m run S’N’C 5 RFT – 12 jumping chest to bar pull ups OR 12 ring rows – 9 power snatch 35/25 – 6 hand release push ups BUY OUT: 800m run

Oct 4th, 2017

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Wednesday 4th October 2017

1km row for time If you have done this before then you should know the pace you need to hold in order to improve on your previous time! This is an all out effort for 1km! The first 500m should be tough and at the halfway mark you should be reassessing your pace and deciding […]

Oct 3rd, 2017

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Tuesday 3rd October 2017

Today’s workout is broken down in to three parts A) PAUSED OVERHEAD SQUAT – build to a moderate single with a 3 second pause at the bottom B) SQUAT SNATCH 12min EMOM Minute 1: 3 reps @ 70% Minute 2: 2 reps @ 75% Minute 3: 1 rep @ 80% Minute 4: REST C) BACK […]

Oct 2nd, 2017

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Monday 2nd October 2017

Today’s programme is Event 5 of the CrossFit Team Series which wraps up midday tomorrow for us. Even if you haven’t been involved in the team series as a competitor, im sure you’ve enjoyed pairing up in class and having a go at these workouts! As many reps in 10mins: 3 synchronized burpee box jump […]

Sep 27th, 2017

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Wednesday 27th September 2017

4 rounds for time; – 10 deadlifts (75% of max) – 300m run – 15 box jumps 24″/20″ – 10 handstand push ups This workout should be metabolically demanding, also those that have done Dianne before know the challenge of the back fatigue on the handstand push up with the deadlift! KEEP FOCUSED! Don’t forget […]

Sep 23rd, 2017

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Saturday 23rd September 2017

CrossFit Team Series WOD2 – there’s still time to register you and your partner guys and get your scores logged by Monday! https://games.crossfit.com/article/2017-crossfit-team-series/games

Sep 22nd, 2017

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Friday 22nd September 2017

The Team Series has started – todays WOD will be the first workout announced for the CrossFit Team Series 2017! Get your partner and get in to it! You have until Monday to register online! https://games.crossfit.com/article/2017-crossfit-team-series/games

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