Wods

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 […]

May 15th, 2017

Category: CrossFit Kids
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CrossFit Kids – 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, primarily as humans through a greater understanding of quality movements, recovery, and good nutrition. This means […]

May 15th, 2017

Category: Blog
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Monday 15th May 2017

12min AMRAP POWER 200m run 10m handstand walk 30 second handstand hold   S’N’C 200m run 15m bear crawl 30 second plank hold   A great opportunity today to get some good handstand practice!  Get those hips up in the bear crawl and mimic the handstand walk with the extra load you’re putting through your […]

May 12th, 2017

Category: Blog
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Saturday 13th May 2017

I think we might all need a hug after todays WOD!  FOR TIME: POWER 10 muscle ups 50 sit ups 50 wall balls  9/6 10ft 50 box jumps  24/20″ run 1 mile 50 box jumps 50 wall balls 50 sit ups 10 muscle ups   S’N’C 10 pull ups 10 dips 50 sit ups 50 […]

May 12th, 2017

Category: Blog
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Friday 12th May 2017

BARBELL TABATA POWER deadlift  84/56 hang power clean  60/43 front squat  38/30 push press  30/25   S’N’C deadlift  43/30 hang power clean  30/20 front squat  25/15 push press  20/10 (or training bar) 1 min rest between exercises   Record total reps for each movement

May 11th, 2017

Category: Junior High
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CrossFit Junior High – Thursday 11th 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 11th, 2017

Category: Blog
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Thursday 11th May 2017

Strict Press 5 x 3 @ 70-80% of 1RM   For time: POWER row 30 cal 25 pull ups 30 push ups 25 toes to bar 30 air squats   S’N’C row 30 cal 20 banded pull ups 30 push ups using knees 25 toes to rings or v-ups 30 air squats

May 10th, 2017

Category: Blog
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Wednesday 10th May 2017

For time: 21 thrusters  40/30 21 kettlebell swings   32/24 400m run 15 thrusters 15 kettlebell swings 400m run 9 thrusters 9 kettlebell swings   The loads can be reduced and the range of movement scaled to a Russian kettlebell swing if required – chat to your coach to workout how you can get the most […]

May 9th, 2017

Category: Blog
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Tuesday 9th May 2017

Technical Snatch Work 1. Work to a heavy complex of snatch pull + power snatch + OHS 2. Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 3 singles @ 85% 3. Front Squat – 3 rep max

May 8th, 2017

Category: Junior High
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CrossFit Junior High – Monday 8th 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 […]

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