Wods

May 30th, 2017

Category: Blog
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Tuesday 30th May 2017

Front Squat 4 x 5 @ 80% of 3RM If you don’t know your 3RM then do it today!   EMOM 16 Min 1/5/9/13:     kettlebell front rack lunges  24/16  (knuckles together) Min 2/6/10/14:  12 deficit push ups Min 3/7/11/15:   dumbbell box step ups  20/15 Min 4/8/12/16:  50 sec plank hold on elbows

May 29th, 2017

Category: Junior High
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CrossFit Junior High – Monday 29th May, 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 […]

May 29th, 2017

Category: CrossFit Kids
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CrossFit Kids – Monday 29th May, 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 […]

May 29th, 2017

Category: Latest News
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CrossFit Kids – Monday 22nd May, 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 […]

May 29th, 2017

Category: Blog
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Monday 29th May 2017

Strict Press 5 – 5 – 5 – 5 -5   Around 70% range of your 1RM.  Each set should be challenging to finish by the 4th and 5th rep.   WOD 10 – 8 – 6 – 4 – 2 power clean  80% of 1RM pistol

May 27th, 2017

Category: Blog
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Saturday 27th July 2017

Part A: TEAM WOD 20min AMRAP 20 kettlebell swings 20 wall balls 20 shoulder to overhead  35/25 20 push ups 20 toes to bar   Part B: POWER 3 sets not for time: 3 strict chest to bar 3 kipping pull ups   S’N’C 3 sets not for time: 6 strict pull ups – using […]

May 26th, 2017

Category: Blog
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Friday 26th May 2017

US Army Staff Sgt Joshua Hager, 29, of Broomfield, Colorado, was killed 22nd February 2007, when an improvised explosive device detonated near his Humvee during combat operations in Ramadi, Iraq.  Prior to his death Hager was serving in the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team, 2nd Infantry Division in Fort Carson, Colorado.  He […]

May 25th, 2017

Category: Junior High
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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 […]

May 25th, 2017

Category: Blog
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Thursday 26th May 2017

DIANNE 21 – 15 – 9 deadlift  102/70 handstand push up   Dianne is a sprint couplet and a benchmark WOD!  The amount of back muscles in this workout should not be underestimated.  If you’re not able to maintain a good position in either of these movements then we’ll scale back the weight or the […]

May 24th, 2017

Category: Blog
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Wednesday 25th May 2017

HANG SNATCH 4 @ 60% 4 @ 65% 4 @ 70%  x3   POWER WOD 5 – 4 – 3 – 2 – 1 rope climb power snatch (80%)   S’N’C WOD 5 – 4 – 3 – 2 – 1 under grip strict pull ups power snatch (80%)

May 22nd, 2017

Category: Latest News
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CrossFit Junior High – Monday 22nd May, 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 […]

May 20th, 2017

Category: Blog
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Saturday 20th May 2017

In teams of 3 complete 3 rounds of the following: 75 power snatches  35/25 100/75 calorie row 100m team sandbag run  30/20   1 athlete will be working at a time, except on the run where all three athletes will complete the run together, carrying the sandbag anyway you choose.

May 19th, 2017

Category: CrossFit Teens
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CrossFit Teens – Friday 19th May, 2017

  Warm up:        3 x Through 20-second hollow hold 12 Overhead Squats 5 Pull Ups 5 Dips 1 Wall Walk/Handstand hold    Strength: Front Squat Review points of performance Establish a safe working weight then complete 3 sets of 3.   Skill:    Turkish Get Up Review points of performance Establish a safe working weight then; EMOM […]

May 19th, 2017

Category: Blog
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Friday 19th May 2017

“HEARTBREAK KID” 3 rounds for time POWER 10 front squats  84/60 20 chest to bar pull ups 50 double unders   S’N’C 10 front squats  45/30 20 ring rows 25 double unders of 100 single unders

May 18th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 18th May, 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 […]

May 18th, 2017

Category: Blog
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Thursday 18th May 2017

It’s a repeat of a recent workout team – we last did this on the 8th March 2017 – pull out your times and try and beat them today!   5 rounds of: row 5 mins rest 5 mins Record the distance you rowed every round.    

May 17th, 2017

Category: Blog
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Wednesday 17th May 2017

1. SNATCH 2 @ 60% 2 @ 65% 2 @ 70% 2 x 2 @75%   2. POWER CLEAN 4 x 2 @ 80%  (don’t need to be touch and go)   3. FRONT SQUAT 3 x 3 @ 80%

May 16th, 2017

Category: Blog
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Tuesday 16th May 2017

QUARTER GONE BAD 5 rounds for total reps of: POWER 15 sec thrusters  60/43 rest 45 sec 15 sec weighted pull ups  20/10 rest 45 sec 15 sec burpees rest 45 sec   S’N’C 15 sec thrusters  43/30 rest 45 sec 15 sec pull ups rest 45 sec 15 sec burpees rest 45 sec   […]

May 15th, 2017

Category: Junior High
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CrossFit Junior High – Monday 15th May, 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 […]