Wods

Jun 24th, 2017

Category: Blog
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Saturday 24th June 2017

In teams of 4; Team members 1 & 2: 7min AMRAP 100m sprint 5 burpees 10 deadlifts  80/50  (50/35) At the same time Team members 3 & 4: 7min AMRAP 200m row sprint 5 burpees 15 overhead squats  20/15  (training bar or dowel) After the 7mins of AMRAPs the whole team has 3mins to rest […]

Jun 23rd, 2017

Category: Blog
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Friday 23rd June 2017

18min AMRAP 1 rope climb 6 Turkish get ups (alternating)  24/16 20 double unders   S’N’C 12ft rope climb 6 Turkish get ups (alternating)  12/8 10 double unders

Jun 22nd, 2017

Category: Junior High
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CrossFit Junior High – Thursday 22nd 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 22nd, 2017

Category: Blog
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Secret tips for the Crossfit Total

So we have heard through the grape vine that we will soon be testing our CrossFit Total, these words can leave anyone feeling a bit anxious in the lead-up to see if they still have what it takes to hit the high numbers but never fear, I have the insider knowledge that will guarantee 3 […]

Jun 22nd, 2017

Category: Blog
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Thursday 22nd June 2017

BENCH PRESS 3 rep max   BACK SQUAT 3 sets of 2 reps at 90% of your 1RM   Finisher…I think this one should be a surprise!!   A few of you may have heard the rumour that we’ll be retesting our CrossFit Total soon… turns out this rumour is based on fact!!  This will […]

Jun 21st, 2017

Category: Blog
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Wednesday 21st June 2017

Work to a heavy squat clean for 10 reps total   8min AMRAP 2 power cleans at 80% 8 toes to bar  (V-up or toes to rings)   We’ve spent a bit of time on the power clean lately, so when you change it up to catch it in your squat, don’t forget everything you […]

Jun 20th, 2017

Category: Blog
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Tuesday 20th June 2017

ANGIE 100 pull ups 100 push ups 100 sit ups 100 air squats   30min time cap   S’N’C ANGIE 100 ring rows 100 push ups from knees 100 abmat sit ups 100 air squats   If you’re fresh out of fundamentals then talk to your coach about the rep scheme for today – the […]

Jun 19th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 19th 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 19th, 2017

Category: Junior High
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CrossFit Junior High – Monday 19th 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 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: Latest News
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3 things CrossFit has taught me.

So you could say I’m fairly passionate about CrossFit, and in fact health and fitness in general. Not only do I love how it affects people lives and allows them to achieve great physical feats, I also believe it makes a great catalyst for personal development too. So instead of going through the entire list […]

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 […]

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