WODs

Jan 21st, 2017

Category: Blog
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Saturday 21st January 2017

“Marston” 20min AMRAP 1 deadlift  183/129 10 toes to bar 15 barbell burpees   Marston is a HERO WOD and a heavy one at that.  The deadlift will be too heavy for most but try and work as close to 90% as possible.  You’re going to need to treat each deadlift with the respect it […]

Jan 20th, 2017

Category: Blog
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Friday 20th January 2017

“AMRAP Ladder” 5min AMRAP power clean  50/35 4min AMRAP air squat 3min AMRAP power snatch  50/35 2min AMRAP double unders Record a score for each AMRAP.  There is no rest between AMRAP’s. This is the kind of WOD we could expect in the open.  Look to find a strategy that will allow you the most […]

Jan 19th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 19th January, 2017

    Warm up:   3 rounds of  10 Wall Squats 10 Kip Swings 10 Mountain climbers 10 walking lunges   Focus:  Hang Power Clean Good set up in the low hang Rapid extension of the hips Hold in receive position for 2 seconds   Prep:   Turkish Get Up practice   WOD: 7 minute AMRAP […]

Jan 18th, 2017

Category: Blog
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Wednesday 13th January 2017

HELEN 3 rounds for time; 400m run 21 kettlebell swings  24/16 12 pull ups   A great benchmark WOD to get stuck in to at the beginning of the year.  Helen is a middle length WOD that allows for a huge aerobic stimulus.  This should be a sub 15min workout.  Top athletes should look to […]

Jan 16th, 2017

Category: Blog
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Monday 16th January 2017

15 – 12 – 9 – 6 power clean  70/48  (s’n’c 45/35) toes to bar push jerk box jump  24″/20″  (s’n’c 20″/17″)  

Jan 13th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 13th January, 2017

  Warm up:        3x Through 20-second hollow hold 30-second Crab hold  5 Burpee Broad Jumps 20 second Handstand hold/Wall walk   Strength: Front Squat Review points of performance Establish a safe working weight then complete 5 sets of 5.   Skill:    Turkish Get Up Review points of performance Establish a safe working weight then; EMOM 8 […]

Jan 13th, 2017

Category: Blog
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Friday 13th January 2016

POWER 7 rounds for time; 10 handstand push ups 2 rope climbs  15ft   S’N’C 7 rounds for time; 5 handstand push ups with reduced range of movement 2 rope climbs  12ft

Jan 12th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 12th January, 2017

    Warm up: Tabata Warm up 2 rounds each of  Mountain climbers Crab hold Broad Jumps Push up Squat hold Plank   Focus:  Squat Squat to a medicine ball, pause 2 seconds (not sitting, just a touch). Use kettlebell to encourage upright chest, braced midline and weight on the heels.   Prep:   Turkish […]

Jan 12th, 2017

Category: Blog
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Thursday 12th January 2017

METRO MADNESS For time: 50 cal row 150 double unders 50 walking lunges 400m run 150 double unders 50 walking lunges 50 cal row 150 double unders 50 walking lunges

Jan 7th, 2017

Category: Blog
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Saturday 7th January 2017

Partner 25min AMRAP 20 wall balls  10ft  (9/6) 20 push press  (35/25) 20 sit ups 20 jumping lunges 20 sumo deadlift high pull  (35/25) 20 ring dips 20 air squats ** at the 10 and 20 min mark, BOTH athletes must complete a 400m run together.  Both must be back in the gym to continue […]

Jan 6th, 2017

Category: Blog
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Friday 6th January 2017

Part A: 2 x 10mm sprints each immediately followed by… Part B: 8 rounds for time – alternate rounds with your partner 8 dumbbell or kettlebell thrusters  24/16 10 toes to bar 20 double unders

Jan 5th, 2017

Category: Blog
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Thursday 5th January 2017

Today we’re making house calls… to a select group of ladies houses!  It’s another partner WOD and you can swap between the two of you as you choose/require but you each must complete some work at each “house”.  All runs must be completed by each partner and you can’t start the next movement until both […]

Jan 4th, 2017

Category: Blog
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Wednesday 4th January 2017

Working to MAX complex (in 5kg increments) – both partners must do the lift in the same minute for it to count.  Ideally you’ll be lifting the same weight so you won’t have to spend time changing weights…otherwise you’ll be working quickly as a team to make the weight changes required.   16min EMOM Sharing […]

Dec 24th, 2016

Category: Blog
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Saturday 24th December 2016 – Xmas Eve!

It’s the final workout before Xmas – get in there and sweat pearly beads of xmas cheer with your friends and celebrate the (almost) end of another great year!  We’ve said it before a few times now but you guys are a great crew and we all love being part of your whole journey!  Use the […]

Dec 23rd, 2016

Category: Blog
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Friday 23rd December 2016 – 2 more sleeps till Santa!

The grind does include Friday, even when its 2 sleeps till santa comes and your potentially easing in to your summer holiday as you read this!  Make the most of the last few days of 2016 in the box to make some gains OR at least justify all those helpings!!!   PARTNER WOD – 12min […]

Dec 22nd, 2016

Category: Blog
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Thursday 22nd December 2016 – 3 more sleeps till Santa!

Hang Power Snatch 3 – 3 – 3 – 3 – 3   Then you have 4 attempts at a max effort L-sit   Accessory work; 5 sets of 3-6 strict handstand push ups working within a range that suits you (these don’t have to max effort but they have to be quality reps!) or 5 […]