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Apr 10th, 2017

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Monday 10th April 2017

Strict Press 3 – 3 – 1 – 1 If you did the CrossFit Total 2 weeks ago then aim to hit that number again for 1 rep, if you didn’t get in for the total then use this as a chance to max out!   10min EMOM 2 strict press @ 80% of 1RM […]

Apr 8th, 2017

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Saturday 8th April 2017

POWER EVA 5RFT 800m run 30 kettlebell swings  32/24 30 pull ups   S’N’C 5RFT block run 30 Russian kettlebell swings  24/16 12 banded pull ups

Apr 7th, 2017

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Friday 7th April 2017

BEFORE 12PM WOD Partner WOD 14 x 90sec AMRAP 200m row AMRAP slam balls (to overhead and thrown to the floor) Alternate partners for each 90sec interval   AFTER 12PM WOD Gymnasday!!

Apr 5th, 2017

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Wednesday 5th April 2017

POWER 3RFT 15 burpee box jump overs  24″/20″ 12 sumo deadlift high pulls  40/30 9 ring muscle ups   S’N’C 3RFT 15 burpee box jump overs  20″/17″ 12 sumo deadlift high pulls  20/15 9 burpee pull ups   AFTER PARTY 5 SHSPU (1min rest) – 4 SHSPU (45sec rest) – 3 SHSPU (30sec rest) – […]

Apr 4th, 2017

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Tuesday 4th April 2017

The Open has made me more amazing than I was… Most of us would have let out a sigh of relief after we completed 17.5, not just because that specific workout was finished, but because 5 weeks of competing (mostly with our own physical and mental boundaries) had come to an end. It can be […]

Apr 3rd, 2017

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Monday 3rd April 2017

#1: Power Clean 2 – 2 – 2 – 2 @ 65-75% of your 1RM Didn’t do your 1RM last week?  Do it now instead of the sets of doubles!   #2: Back Squat 2 – 2 – 2 Didn’t do your 1RM last week?  Do it now instead of the sets of doubles!   […]

Apr 1st, 2017

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Saturday 1st April 2017

TEAM WOD In teams of three complete as many rounds as possible in 60 minutes, there will be no scaling today, work to the strengths of your team: 10 partner pull ups (one team member hanging from the working team member) 20 wheelbarrow push ups (one team member holding the working team members feet) 30 […]

Mar 31st, 2017

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Friday 31st March 2017

POWER 3 rounds for time 30 dumbbell snatch (alternating arms)  22.5/15 20 wall balls  9/6  10ft 30 v-ups   S’N’C 3 rounds for time 30 dumbbell snatches  (alternating arms) at a suitable weight for you to maintain a good pace 20 wall balls  9/6  9ft 20 abmat sit ups 20 sec hollow hold

Mar 30th, 2017

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Thursday 30th March 2017

Today we have options – the workout today is Cindy BUT if you’ve done this one before, probably a few times, and your capable of putting chest to bars and handstand push ups in a workout, then give Mary a crack today instead.   CINDY Complete as many rounds as possible in 20 minutes of: […]

Mar 29th, 2017

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Wednesday 29th March 2017

Part A 15 minutes to find your 1 rep max Power Clean   Part B 8min EMOM 3 power cleans + 3 front squats + 3 push jerks @ 80% of your 1RM   Part C 5 – 4 – 3 – 2 – 1 Strict handstand push up   OR  pike press   OR   press off […]

Mar 28th, 2017

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Tuesday 28th March 2017

CROSSFIT TOTAL You have 3 attempts at each movement for a max lift.  Make your first attempt at the heaviest weight that you KNOW you can nail, then have two more attempts at something heavier!  This is not just a “find a max at each movement” workout – there are only three attempts at each […]

Mar 27th, 2017

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Monday 27th March 2017

Part A: 1000m row An all out effort for time!  If you get off the rower and you’re not dead on the floor then you stuffed this one up!  Pick a pace you can maintain and if you still have a bit more left in the last 500m then go for it.  The stroke rate […]

Mar 24th, 2017

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17.5 tips, tricks and general strategy.

We have prepared a few words that may be of use for 17.5   But most importantly…   DOWNLOAD AND READ THE WORKOUT DESCRIPTION AND MOVEMENT STANDARDS   Movement Standards video (And it doesn’t mean you get away with not downloading and reading the pdf above either)     Some tips from HQ     […]

Mar 24th, 2017

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Friday 24th March 2017

Gymnastic practice WOD For 20mins move through – 15 second L sit hold (paralettes or boxes) – 1 x skin the cat – 1 x 20 sec HS hold – 3 strict HSPU – 6 slow pistols

Mar 23rd, 2017

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Thursday 23rd March 2017

POWER 3 rounds for time: 2 legless rope climbs 5 push jerk  80/56 12 deadlift  80/56 24 anchored abmat sit ups S’N’C 3 rounds for time: 6 strict pull ups  (any grip) 5 push jerk  50/35 12 deadlift  50/35 24 anchored abmat sit ups

Mar 21st, 2017

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Tuesday 21st March 2017

BACK SQUAT Power 3 – 3 – 3 – 3 – 3   S’N’C 3 – 3 – 3 – 3 – 3 – 3 – 3   If back squatting is your jam then load that bar up (to something sensible still obviously!!) and fell the burn today – if you’re feeling good in the […]

Mar 20th, 2017

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Monday 20th March 2017

Climbing Thruster Ladder 7min AMRAP POWER 4 dumbbell thrusters  22.5/17 20 double unders 8 dumbbell thrusters 20 double unders 12 dumbbell thrusters 20 double unders 16 dumbbell thrusters and so on, adding 4 reps to the dumbbell thrusters each round   S’N’C 4 dumbbell thrusters  12/7.5 10 double unders/40 single unders 8 dumbbell thrusters 10 […]

Mar 17th, 2017

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17.4 Tips, movement strategies and suggested warm up.

Since there was a reasonably low turnout for the 17.4 WOD brief tonight, I have prepared a few words that may be of use…   But most importantly…   DOWNLOAD AND READ THE WORKOUT DESCRIPTION AND MOVEMENT STANDARDS   Movement Standards video (And it doesn’t mean you get away with not downloading and reading the […]

Mar 17th, 2017

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Friday 17th March 2017

It’s time to see if we can get some improvements on our 800m running time today!  It’ll be a nice wee cruise in to 17.4!  The image above indicates what kind of times are recorded for 800m runs within beyond the whiteboard, just in case you’re not sure where you should be aiming time wise. […]