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Feb 20th, 2017

Category: Blog
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Monday 20th February 2017

16.3 Complete as many rounds and reps as possible in 7 minutes, of: POWER 10 power snatches  35/25 3 bar muscle ups   S’N’C 10 power snatches  20/15 5 jumping chest to bar pull ups

Feb 17th, 2017

Category: Latest News
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Friday 17th February 2017

15.4 POWER Complete as many reps as possible in 8 minutes of: 3 handstand push ups 3 cleans  84/57 6 handstand push ups 3 cleans 9 handstand push ups 3 cleans 12 handstand push ups 6 cleans 15 handstand push ups 6 cleans 18 handstand push ups 6 cleans 21 handstand push ups 9 cleans etc […]

Feb 16th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 16th February, 2017

    Warm up:   3 rounds of  10 Mountain Climbers 10 Kip Swings 10 Broad Jumps 1 wall walk (hold 10 seconds)   Focus:  Med Ball Clean     Prep: 2x 10 Marching Bridges 10 Push Ups   WOD: 12 Minute AMRAP     10 Med Ball Cleans 6m O/H Dumbbell Lunge 1 Wall Walk   6m […]

Feb 15th, 2017

Category: Blog
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Wednesday 15th February 2017

For time: Fran + a mile run! Broken down this is… 21 – 15 – 9 thrusters  43/30 pull ups then run one mile   Fran should be completed within 10mins so make sure any scaling options make this work – you should be able to keep moving at a steady pace.  If you’ve done […]

Feb 14th, 2017

Category: Blog
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Tuesday 14th February 2017

BACK SQUATS 5 – 5 – 5 – 5 – 5   Happy Valentines day CFWS’ers!  Today we’ll be doing the prettiest back squats we have ever done – nice tight cores, knees tracking out over our toes and if we’re feeling fresh after the weekend just been perhaps jumping around celebrating some new 5 […]

Feb 10th, 2017

Category: Latest News
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Friday 10th February 2017

Partner WOD POWER 5 x 3min rounds of: 10 front squats  84/56 10 box jumps  36″/28″ row for max calories rest 3 mins   S’N’C 5 x 3min rounds of: 10 front squats  43/30 10 box jumps  20″/14″ row for max calories rest 3 mins   Post the number of calories rowed each round. Ideally […]

Feb 9th, 2017

Category: Blog
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Thursday 9th February 2017

POWER 15 – 12 – 9 toes to bar wall balls  9/6  10ft thrusters  35/25   S’N’C 15 – 12 – 9 hanging knee raises wall balls  6/3  10ft thrusters  25/18   This workout is fast paced with big sets and a quick transition between the movements.  HARD AND FAST so the notes say!! Scales […]

Feb 8th, 2017

Category: Blog
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Wednesday 8th February 2017

Workout 12.2 Proceed through the sequence below, completing as many reps as possible in 10 minutes of: 30 snatches  35/20 30 snatches  60/35 30 snatches  75/45 amrap snatches  90/55   Here the hook grip is going to be your best friend.  That and some quick hips!  You’re going to be moving relatively fast at the […]

Feb 7th, 2017

Category: Blog
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Tuesday 7th February 2017

POWER Push Press 1 – 1 – 1 – 1 – 1 – 1 – 1   S’N’C Push Press 3 – 3 – 3 – 3 – 3 – 3 – 3   For those working through the “power” section of today, this is a chance to test your power and your press strength.  […]

Feb 4th, 2017

Category: Blog
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Saturday 4th February 2016

“Paul Pena”  (Hero WOD) 7 rounds, each for time: 100m sprint 19 kettlebell swings  32/24 10 burpee box jumps  24″/20″ 3 min rest   S’n’C today will be scaled back to 4 rounds, the kettlebell weight can be dropped back also and if you need to the box can be reduced in height.  If you’re […]

Feb 3rd, 2017

Category: Blog
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Friday 3rd February 2017

Partner WOD 7RFT 9 clean and jerk  60/40 15 toes to bar  (S’n’C high knee raise) 21 calorie row   Partners can tag in and out as they wish so use this as a great opportunity to practice your recycling or linking of movements – YAY!!!!

Feb 2nd, 2017

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

    Warm up:   3 rounds of  10 Wall Squats 10 Kip Swings 10 Mountain climbers 10 walking lunges   Focus:  Wall Ball Front Squat Press Catch and set before dropping into next squat   Prep:   Turkish Get Up practice   WOD: Partner Workout 6 Rounds for time (3 each – alternating while partner […]

Feb 2nd, 2017

Category: Blog
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Thursday 2nd February 2017

POWER 15 – 12 – 9 thrusters  55/38 muscle ups   S’N’C 15 – 12 – 9 thrusters  43/30 burpee jumping pull up / burpee pull up / burpee chest to bar

Feb 1st, 2017

Category: Blog
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Wednesday 1st February 2017

As Many Minutes As Possible (AMMAP) Burpee + Back Squat  80/60 Rest 3 mins AMMAP Burpee + Shoulder Press  50/35 Rest 3 mins AMMAP Burpee + deadlift  110/75   Today’s one is a tricky one to write… bare with me team.  The clock will start, at the 1min mark you will do 1 burpee and 1 […]

Jan 31st, 2017

Category: Blog
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Tuesday 31st January 2017

“GYMNASTICAPALOOZA” Make 3 attempts at each of the following; max set L-pull ups                        recorded in reps max distance handstand walk    recorded in millimetres max set pull ups                            recorded in reps max time handstand hold           recorded in nanoseconds   Today we’re working through 3 attempts at each of these awesome movements (can you tell im excited?!)!  If […]

Jan 30th, 2017

Category: Blog
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Monday 30th January 2017

4RFT 20 power snatches  43/30 50 double unders   Today’s WOD is about moving consistently and as quickly as possible!  If you need to scale either of these movements then pick a load or a rep scheme that allows you to get the most out of this.  Have a chat with your coach before class […]