WODs

Mar 17th, 2017

Category: Blog
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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. […]

Mar 16th, 2017

Category: Blog
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Thursday 16th March 2017

Today we’re working out with a partner to speed through this spicy wee WOD… 12 rounds for time, alternating with your partner, in 90 seconds complete the following 15/12 calorie row complete as many reps as possible of push jerks in the remaining time  (48/35 for Power and 35/25 for S’n’C)   Record the number of push […]

Mar 15th, 2017

Category: Blog
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Wednesday 15th March 2017

It’s heavy deadlift day!!!  Finally!!!   DEADLIFT 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1   And once you’ve aced that get down on the ground and move through some pretty Turkish get ups – get a heavy rep on each side just to finish the […]

Mar 14th, 2017

Category: Blog
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Tuesday 14th March 2017

Another chance to limber up those shoulders today.  If you know that getting your shoulder to the ring or the box is a challenge for you then make sure you spend some time working on your mobility as you get sweaty before class – get those shoulders, elbows and wrists moving as soon as you […]

Mar 13th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 13th March, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Mar 13th, 2017

Category: Blog
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Monday 13th March 2017

There are three options for todays WOD, all of them ensure your shoulders get a good wee flush out after 17.3!  YAY!!  All workouts have a 20min time cap – whatever version of todays wod that you are working on today this is a great opportunity to get in some practice of being upside and […]

Mar 9th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 9th March, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Mar 9th, 2017

Category: Blog
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Thursday 9th March 2017

Today’s workout is broken in to 3 parts – the point of this is to give you some very specific time to work on quite specific movements!  Ensure you take an adequate amount of rest between each set of movements to get the most out of them but at the same time consider that there […]

Mar 8th, 2017

Category: Blog
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Wednesday 8th March 2017

POWER 12min AMRAP 3 rope climbs  15ft 12 push press  60/43 50 double unders   S’N’C 12min AMRAP 3 rope climbs 12ft / 3 laybacks / 3 rope lock offs 12 push press  35/25 50 single unders   There will be some time in class to perfect your rope climbing technique, even if you’re not up […]

Mar 7th, 2017

Category: Blog
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Tuesday 7th February 2017

POWER 5 rounds of; 5 minutes of rowing 5 minutes of rest   S’N’C 5 rounds of; 3 minutes of rowing 3 minutes of rest   Record the distance rowed per round

Mar 6th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday March 6th, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Mar 3rd, 2017

Category: Blog
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Friday 3rd March 2017

17.2 (workout #2 of the 2017 crossfit open) is announced at 2pm (our time) today!  If you’re signed up and you did last week then most likely you won’t need reminded of this and you will at this point be eagerly and nervously be awaiting Dave Castro’s announcement this afternoon!  Oh the possibilities of what […]

Mar 2nd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 2nd March, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Mar 2nd, 2017

Category: Blog
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Thursday 2nd March 2017

BACK SQUAT 10 – 8 – 6 – 4 – 2   These should be challenging weights for each set.  Weight should go up over all sets .  You can throw another set in i.e. if you went up in weight after 10 reps but the 8 turned out too easy, you can go up […]

Mar 1st, 2017

Category: Blog
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Wednesday 1st March 2017

MIDLINE TESTER   For time: 42 abmat sit ups 21 squat clean thrusters  52/35 30 abmat sit ups 15 squat clean thrusters 18 sit ups 9 squat clean thrusters   Keep the set up for the squat clean thruster tidy, especially as your midline fatigues – it needs to be “on” everytime you pick that […]

Feb 27th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 27th February, 2017

Our youth strength and conditioning programs are not designed to train kids to be only good in the gym or at a specific sport. We train young people to be good at whatever they want to be good at, firstly as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Feb 27th, 2017

Category: Blog
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Monday 27th February 2017

PARTNER WOD   POWER With a partner complete as many rounds as possible in 15 minutes of: 10 handstand push ups to a 6″ deficit 20 calorie row 30 pistols (alternating)   S’N’C With a partner complete as many rounds as possible in 15 minutes of: 10 dumbbell press 15 calorie row 30 pistols to […]

Feb 24th, 2017

Category: Blog
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Friday 24th February 2017

Today the first workout of the 2017 CrossFit Open is announced – 2pm our time – ensure you’ve planned your day around watching this announcement and the throw down that follows immediately after!  Great entertainment and a great chance to workout the strategy that the big guns use and then see how you can apply […]

Feb 23rd, 2017

Category: Blog
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Thursday 23rd February 2017

11.2 POWER Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  70/45 12 push ups 15 box jumps  24″/20″   S’N’C Complete as many rounds and reps as possible in 15 minutes of: 9 deadlifts  40/30 12 push ups (banded or come up on your knees) 15 box jumps  20″/17″