Wods

Jul 22nd, 2017

Category: Blog
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Saturday 22nd July 2017

For Time; 50 box jumps  30″ 50 kettlebell swings  32/24 50 knees to elbows 50 wall balls  12/9 50 burpees   This is the prescribed WOD today but there is LOTS of room for scaling – either by changing the loading or box height AND/OR by reducing the rep scheme.  We’re aiming for large sets […]

Jul 21st, 2017

Category: Blog
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Friday 21st July 2017

TABATA SOMETHING ELSE tabata pull ups tabata push ups tabata sit ups tabata squats   Oh the Tabata!  Such a great way to improve your fitness on an individual movement level.  The tabata is 20 seconds of work followed by an immediate 10 seconds of rest… for 8 rounds!  Post the total number of each […]

Jul 20th, 2017

Category: Latest News
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Thursday 20th July 2017

DEADLIFT 3 – 3 – 3 – 3 – 3   And now it’s a heavy day!!!  So many great days this week and it’s only Thursday!  If it looks and feels good today, you’re adding weight on the bar.   After Party; 3 sets of max effort strict pull ups   Make sure you […]

Jul 19th, 2017

Category: Blog
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Wednesday 19th July 2017

1 rep max Snatch   Yay – it’s a max day!!  This doesn’t mean we sacrifice technique for personal bests though team – keep it pretty and if you make some gains jump around and high five everyone like a champ!   If you’re new to the full snatch movement, that means catching the bar […]

Jul 18th, 2017

Category: Blog
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Tuesday 18th July 2017

POWER 4 rounds for time; 15 ring dips 30 abmat sit ups 400m run   S’N’C 3 rounds for time; 15 box dips 30 abmat sit ups 400m run

Jul 15th, 2017

Category: Blog
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Saturday 15th July 2017

Welcome back Micheal Jefferis!  Great to have you back in the gym and we’re excited it’s not just for a holiday this time!!  Most of you will have seen Micheal when he’s been around before, but if you haven’t had the pleasure yet, make sure you introduce yourself!!   “JOHNSON” 20min AMRAP 9 deadlifts  111/74 […]

Jul 12th, 2017

Category: Blog
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Wednesday 12th July 2017

A repeat from 30th January 2017 POWER 4 rounds for time; 20 power snatch  43/30 50 double unders   S’N’C 4 rounds for time; 10 power snatch 150 single unders / 25 double unders / 50 tuck jumps   Get a weight on the bar for the power snatch that you can touch and go […]

Jul 11th, 2017

Category: Blog
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Tuesday 11th July 2017

FRONT SQUAT 5 – 5 – 5 – 5 – 5   After Party… 5 x 3 handstand push ups – work to a depth that you can just get strict reps that are pretty, or work off a box or a strict dumbbell press at a weight that makes it hard to get the […]

Jul 10th, 2017

Category: Blog
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Monday 10th July 2017

In teams of 4 complete 1 min on each station; 15ft rope climb  (3 points per rope climb/scales are worth 1 point) slam ball to shoulder row for calories burpees rest Add everyones reps together to get the total for your team.

Jul 8th, 2017

Category: Blog
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Saturday 8th July 2017

45min AMRAP 800m run 10 deadlifts  143kg 800m run 50 sit ups   A running WOD really today broken up nicely with some heavy deadlifts and some lying down and sitting up!  Keep the deadlift bar heavy enough that these deadlifts are hard work but your form is spot on, it’s supposed to break up […]

Jul 7th, 2017

Category: Blog
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Friday 7th July 2017

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is […]

Jul 6th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 6th July, 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 […]

Jul 6th, 2017

Category: Blog
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Thursday 6th July 2017

PRESS 3 – 3 – 3 – 3 – 3   21 – 15 – 9 push press  40/30 kettlebell swing  32/24   Last weeks CrossFit Total should have clearly pointed out to you where your shoulder press 1 rep max is at – today we continue to work this and see how much improvement […]

Jul 5th, 2017

Category: Blog
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Wednesday 5th July 2017

FRONT SQUAT 10 x single reps   Make sure your form is spot on at the heaviest weight you can go!  A great chance to dial in on some technique work today.  Get in to the gym early and warm up whatever it is that prohibits your amazing front squat from being a reality e.g. […]

Jul 4th, 2017

Category: Blog
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Tuesday 4th July 2017

I feel like this one should be a “caption this” photo!  Check out Tom’s totally functional fitness as he swings this small child around in a dog vest – I’m not sure if he can fully credit this ability to his crossfit career to date but I’m sure it has helped!  This movement won’t be […]

Jul 3rd, 2017

Category: Junior High
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CrossFit Junior High – Monday 3rd July, 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 […]

Jul 3rd, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday July 3rd, 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 […]

Jul 3rd, 2017

Category: Blog
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Monday 3rd July 2017

12min AMRAP 9 dumbbell deadlifts  27/17.5 6 burpees 3 dumbbell power cleans   The dumbbell weight can be scaled appropriately today for wherever you are at in your crossfit journey.  The reps are low though so make sure it’s a weight that does challenge you but you can still complete both movements with brilliant form.

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