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Feb 27th, 2018

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Tuesday 27th February 2018

FOR TIME – 100 wall balls – 50 pull ups – 100 sit ups 15min time cap A mid-scale chipper with a time cap – the perfect opportunity to go for a higher scaling option today… worst case its a 15 minute workout!

Feb 16th, 2018

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Friday 16th February 2018

Bench Press 10 – 10 – 10 – 10 – 10 ACCESSORY WORK: 2 rounds of; – 10 barbell curls – 10 undergrip pull ups – 10 bent over barbell row

Feb 15th, 2018

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Thursday 15th February 2018

9min AMRAP – 20 overhead squats 30/20 – 10 toes to bar Toes to bar can be scaled to a knee raise or toes to kettlebell – make sure you choose an option that allows you to keep a good rhythm for the full 9 minutes! This classic couplet asks for a huge amount of […]

Feb 3rd, 2018

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Saturday 3rd February 2018

In teams of 4; Each member starts on a different station and rotate every minute between stations – the score is the total number of calories achieved by each team on the rower/airdyne – max calories on rower/airdyne – 15 wall balls 9/6 10ft – 20 kettlebell snatches 24/16 – 10 dumbbell power cleans 25/17.5

Feb 2nd, 2018

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Friday 2nd February 2018

3 rounds for time; – 20 pistols (pistols to a box) – 15 push jerks 60/40 (40/30) – 200m run Pistols make this an interesting metcon today. Your coach will spend some time working on this skill with you before the workout so that no matter where you are at skill wise you go in […]

Feb 1st, 2018

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Thursday 1st February 2018

50m handstand walk for time Suitable scales for today will be; – 30 wall walks for time or – 80m bear crawl FINISHER 2 times through; – 20 pull ups – 12 ring dips

Jan 31st, 2018

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Wednesday 31st January 2018

MARSTON 20min AMRAP – 1 deadlift 184/130 – 10 toes to bar – 15 bar facing burpees “Marston” is a hero workout. A falled Navy SEAL from Team 6, Blake Marston, passed away on 1/10/2015. The weight on the deadlift should be heavy but not your max effort – otherwise it’s going to be a […]

Jan 30th, 2018

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Tuesday 30th January 2018

16.3 7min AMRAP – 10 power snatches 35/25 – 3 bar muscle ups If you had the pleasure of doing this one in the 2016 open then make sure you find out your score so you’ve got something to work towards or beat! It’s a grippy one and with the low rep scheme it’s an […]

Jan 24th, 2018

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Wednesday 24th January 2018

5min AMRAP – 7 ring dips – 10 burpees A quick wee couplet which gives us a good chance to work on improving our technique and strength on those dips! This one is a sprint – 5mins of work so make sure you’re putting in all your effort for the whole AMRAP.

Jan 23rd, 2018

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Tuesday 23rd January 2018

3 rounds for time; – 10 clean and jerks 80/60 – 30 double unders – 5 wall walks Today’s Clean & Jerks are heavy so expect to be working in singles, maybe even employing the split jerk to get that bar over your head, especially after those wall walks!! There’s lots of ways to scale […]

Jan 20th, 2018

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Saturday 20th January 2018

With a partner, 10 rounds for time; – 5 deadball to shoulder 45/30 – 10 wall balls 9/6 immediately in to 10 rounds for time; – 10 pistols – 5 bar muscle ups S’N’C With a partner, 10 rounds for time; – 5 medball cleans – 10 wall balls immediately in to 10 rounds for […]

Jan 18th, 2018

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Thursday 18th January 2018

5min AMRAP; – 5 handstand push ups – 5 front squats 75/50 (taken from the floor) S’N’C 5 min AMRAP; – 10 dumbbell push press – 5 front squats 50/35

Jan 17th, 2018

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Wednesday 17th January 2018

For time: 21 – 15 – 9 – toes to bar – dumbbell thrusters 22.5/15 S’N’C 21 – 15 – 9 – hanging knee raise – dumbbell thrusters 12.5/8

Jan 16th, 2018

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Tuesday 16th January 2018

CROSSFIT TOTAL 3 attempts to lift a max rep in the following lifts (in this order) – Back Squat – Strict Press – Deadlift There are several rules that need to be obeserved for all the lifts to count. There is no time limit for the CrossFit total and athletes can take as long as […]

Jan 15th, 2018

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Monday 15th January 2018 – RAK Day!

It’s Random Act of Kindness Day @ CFWS! Not sure if having do complete a RAK as a buy out sticks to the act being “random” BUT something to think about for the rest of your day, week, month, year, long loonngg life!! Today’s a hero WOD dedicated to Johnny, an amazing athlete who showed […]

Jan 12th, 2018

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Friday 12th January 2018

TRIPLE 3’s – MODIFIED For time; – 3000m row – 300 double unders – 3000m run This ones going to give all of us some time today to really reflect on breathing and remaining alive… actually that’s probably just me! A good opportunity to get those lungs burning and set some benchmarks on all three […]

Jan 11th, 2018

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Thursday 11th January 2018

For time; 12 – 9 – 6 – clean and jerk 70/50 – handstand push up It’s a short one but the intensity is high! The barbell is heavy so whatever weight you end up putting on there they are likely to be singles very quickly. The handstand push ups should be quick so if […]

Jan 10th, 2018

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Wednesday 10th January 2018

STRENGTH DAY Back Squats 5 x 10 reps You get out what you put in and today should be a hard day in the office! Take a decent period of rest between sets then work hard for all 10 reps concentrating on your breathing and your midline stabilisation.

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