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Apr 24th, 2017

Category: Blog
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Monday 24th April 2017

Work to a heavy complex of snatch pull + power snatch + overhead squat   Snatch 3 – 3 – 3 – 3 – 2 – 1 – 1 – 1 @ varying weights   Back Squat 2 – 2 – 2 @ 75%  

Apr 20th, 2017

Category: Blog
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Why Do A Muscle Up

  The term functional fitness is often banged around in CrossFit and non-CrossFit circles. What does it even mean? What is functional for life? Physical function for an individual is going to vary person to person. If your function is to lie on the couch you could argue the physical preparedness to do this is […]

Apr 20th, 2017

Category: Blog
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Thursday 20th April 2017

DEADLIFT   3 – 3 – 3 – 3 – 3   Decide on if you’re going to go for a new 3 rep max after your first couple of lifts.  Good luck everyone!

Apr 10th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 10th April, 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 […]

Apr 10th, 2017

Category: Blog
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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 6th, 2017

Category: Latest News
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Thursday 6th April 2017

SHAM 7RFT 11 bodyweight deadlifts 100m sprint   If bodyweight deadlifts are going to slow you down a lot during this WOD, reduce the load to something you can get unbroken sets done for at least half of this workout.

Apr 5th, 2017

Category: Blog
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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

Category: Blog
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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

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 3rd April, 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 […]

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

Category: Blog
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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

Category: Blog
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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 27th, 2017

Category: CrossFit Kids
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CrossFit Kids and Junior High – Monday 27th 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 […]