WODs

Jun 19th, 2017

Category: Blog
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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

Category: CrossFit Teens
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CrossFit Teens – Friday 16th June, 2017

  Warm up:       2 x Through 20-second hollow hold 10 Wall Squats 5 Pull Ups 10 Overhead Squats 10 Strict Press    Strength:   Front Squat Review points of performance Establish a safe working weight then complete 3 sets of 3.   Prep:     WOD Movements practice   WOD:               Fran   […]

Jun 16th, 2017

Category: Blog
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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

Category: Junior High
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CrossFit Junior High – Thursday 15th June, 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 […]

Jun 15th, 2017

Category: Blog
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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

Category: Blog
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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

Category: Junior High
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CrossFit Junior High – Monday 12th June, 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 […]

Jun 12th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 12th June, 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

Jun 12th, 2017

Category: Blog
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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

Category: Junior High
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CrossFit Junior High – Thursday 8th June, 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 […]

Jun 8th, 2017

Category: Blog
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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

Category: Blog
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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

Category: Blog
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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

Category: Junior High
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CrossFit Junior High – Thursday 1st June, 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 […]

Jun 1st, 2017

Category: Blog
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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

Category: Blog
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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