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Tuesday 31/10/17

 Strength WoD:  For Load: Back Squat  5 – 5 – 3 – 3 – 1 – 1 – 1 – 1- 1 . Heavy Day!! This is a great Community day. Its a chance to crank the tunes, watch each … Continue reading

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Monday 30/10/17

  WoD – “Nicole in a Boat” . AMRAP in 20 Minutes of: Row 400m MAX Reps Pull Ups . Little twist on a Benchmark Classic. The  format is very much the same. You row your 400m & when its time … Continue reading

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Friday 27/10/17

 OLY WoD:  [A]: Every Minute On The Minute For 7 Mins:  2 Power Snatch + 1 Full snatch . > Rest / Transition  2 Mins << . [B]: 10 Minutes on the Clock: Hit a Heavy Snatch . Technical & … Continue reading

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Thursday 26/10/17

 WoD – “The Chief” AMRAP in 3 Minutes: 3 Power Cleans (62.5 / 42.5 kg) 6 Push Ups 9 Air Squats . Rest 1 Minute. Repeat AMRAPs for 5 Total Cycles. Each time start over at the top again. . Classic … Continue reading

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Wednesday 25/10/17

 Strength WoD:  For Load: [A]: Strict Press  3 – 3 – 3 [B]: Push Press 3 – 3 – 3 – 3 [C]: Bent Over Row (Underhand Grip) 6 – 6 – 6 – 6 – 6 . Heavy Day!! Leaving … Continue reading

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Tuesday 24/10/17

WoD – “The Wheels Keep On Turning” [A]:  8 Mins to find a: “Heavy 3” Deadlift. . [B]:  3 Rounds For Time: 15 Deadlifts (100 / 70 kg) 15 Box Jumps (24 / 20″) . Some classic Strength & Conditioning WoD today. … Continue reading

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Monday 23/10/17

WoD – Mental “Karen” Complete For Time: 150 Wall Ball Shots (10ft target) . >> 250m / 220m Row every time you put the ball down << . Simple yet brutal workout targeting your mental Fitness just as much as … Continue reading

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Saturday 21/10/17

  WoD – “Mary Counts Calories” . Complete As Many REPs As Possible in 20 Minutes Of: 5 Handstand Push Ups 10 Alternating Pistol Squats 15 (10) Calorie Row . Super WoD with a decent amount of gymnastics skills layered in. … Continue reading

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Friday 20/10/17

  WoD – “Maximum Velocity” . Complete As Many REPs As Possible in 14 Minutes Of: “Buy-In” 5 Rounds: 8 Dumbbell Shoulder To Overhead 10 Box Jump Overs (24″ / 20″) . Then in the remaining time………. . MAX Reps Burpee Pull … Continue reading

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Thursday 19/10/17

 Strength WoD:  For Load: [A]: Sumo Deadlift High Pull  5 – 5 – 5 [B]: Front Rack Lunge 10 – 10 – 10 . [C]: Little Piece to finish things off nicely . Heavy Day!! Two not-so-often used movements in a … Continue reading

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Wednesday 18/10/17

  Open WoD – “17.5” . Complete 10 Rounds For Time: 9 Thrusters (42.5 / 30) 35 Double Unders . Time to retest this bad boy! For those who haven’t done this before this is a potentially long & rough workout. Choose … Continue reading

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Tuesday 17/10/17

  Oly WoD – “Power To The People” . Every 90 Seconds x 10 Rounds (15 mins) Complete: 1 Power Clean & Jerk + 2 Hang Power Cleans . Technical WoD today. Today dial in those positions we have been speaking about the … Continue reading

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Monday 16/10/17

  WoD – “The Simple Life” . Complete As Many Rounds As Possible in 20 Minutes of: China Town Run 15 Kettlebell Swings (24 / 16 kg) 15 Ring Rows . Kicking the week off with some simple Fitness. Run – Hinge … Continue reading

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Saturday 14/10/17

  WoD – “Oh Yes” . Complete 3 Rounds For Time of: 800m Block Run 25 Deadlifts (85 / 62.5 kg) 50 Wall Balls (9 / 7 kg, 10ft) . Long one today. Try to run the distance as hard as you … Continue reading

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Friday 13/10/17

 Strength WoD – “Thrustered” . For Load: Thruster 2 – 2 – 2 – 2 – 2 – 2  -2 – 2 – 2 – 2 . Heavy Days are an awesome & vital component of any CrossFit program. Literally … Continue reading

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Thursday 12/10/17

  WoD – “All The Dumbbell” . Complete As Many Rounds As Possible in 15 Minutes of: 1 Round of Dumbbell “DT” (22.5 / 15 kg) China Town Run . Spicy is a word often overused in CrossFit Workouts. Today however demands … Continue reading

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Wednesday 11/10/17

  WoD – “All Downhill” . Complete For Time Row 1000m Rest 4 Mins Row 750m Rest 3 Mins Row 500m Rest 2 Mins Row 250m . Rowing intervals are good for the soul! You are getting (an intended) equal or … Continue reading

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Tuesday 10/10/17

 WoD – “OLY OLY OLY, Oi Oi Oi !!” . [A]: Every Minute For 5 Mins Complete : 1 Hi-Hang Power Snatch + 1 Snatch Balance + 2 Overhead Squats . [B]: Every 90 Seconds For 5 Rounds (7:30): 1 Hi-Hang Power Snatch + … Continue reading

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Monday 09/10/17

  WoD – “Whats Your Lucky Number?” . Complete As Many Rounds As Possible in 7 Minutes of: 7 Toes To Bar 7 Push Ups 7 Pull Ups 7 Push Ups . > REST 3 Mins then Repeat << . Lets kick … Continue reading

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Saturday 07/10/17

  WoD – “Bells Gone Bad” . 5 Rounds, 1 Min at Each Station for MAX REPS: 1 Min Reverse Kettlebell Lunges 1 Min Burpees 1 Min KB Sumo Deadlift High Pulls 1 Min Wall Ball Shots 1 Min Kettlebell Swings … Continue reading

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Friday 06/10/17

  Benchmark  WoD – Power “Elizabeth” . For Time: 21 – 15 – 9 (reps) of: Power Cleans (62.5 / 42.5 kg) Ring Dips . The classics never grow old. This beautiful Couplet falls smack bang into that category!! There is … Continue reading

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Thursday 05/10/17

  Strength WoD – “Beef Jerky” . For Load: Push Jerk 5 – 5 – 5 – 5 – 5 . The overhead press series has three waves, or progressions to it. We start out with the basic Strict Shoulder Press. … Continue reading

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Wednesday 04/10/17

  WoD – “Fresh Start” . Complete As Many Rounds/Reps As Possible in 4 Minutes  of: 40 / 30 Calorie Row 8 Dumbbell Snatch (22.5 / 15 kg) 8 Ab-mat Sit Ups 20 Double Unders . Rest 1 Minute. Repeat for a total … Continue reading

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Tuesday 03/10/17

 WoD – “Those Legs Tho” . [A]: Every 90 Seconds For 15 Mins (10 Rounds) Complete : 1 Power Clean + 1 Hang Squat Clean + 1 Hi-Hang Squat Clean . [B]: Assault Bike Conditioning: [B1]: 1 Minute MAX Assault Bike … Continue reading

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Monday 02/10/17

 WoD – “Miami Vice” . Complete 5 Rounds For Time of: 10 Hang Power Snatch (42.5 / 30 kg) China Town Run . CrossFit challenges us to tackles many forms of Fitness and make it our own. Some like just the … Continue reading

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Saturday 30/09/17

 Benchmark WoD – “Barbara” . Complete 5 Rounds, Each For Time of: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats >> REST exactly 3 Minutes between Rounds << . A true classic WoD, “Barbara” is a fine test … Continue reading

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Thursday 28/09/17

 WoDs – “Juxtaposed”   [A]: Find your height Box Jump . [B]: Complete As Many REPS As Possible in 10 Minutes of: 3 Handstand Push Ups 6 Box Jumps (24 / 20″) 6 Handstand Push Ups 6 Box Jumps (24 / 20″) … Continue reading

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Wednesday 27/09/17

 Strength WoD – “Lucky Number Seven” [A]: Deadlift: 7 – 7 – 7 – 7 – 7 [B]: Strict Pull Up 5 x MAX Reps . Heavy Day!! Like last weeks Back Squats, the Deadlift is amazingly & fundamentally important to … Continue reading

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Tuesday 26/09/17

 WoD – “Plain Sailing” Complete As Many Rounds As Possible in 15 Minutes of: 6 Dumbbell Step Ups (15 / 20 kg) 9 Toes To Bar 12 / 15 Calorie Row (or 9/12 Cal Bike) . Single leg work is soooo … Continue reading

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Monday 25/09/17

 WoD – “Grace Sandwich” Complete For Time: 800m Block Run 30 Clean & Jerks (62.5 / 42.5 kg) 800m Block Run . Simple as pi. Run hard, Clean & Jerk the bar in an efficient manner, then run harder still! … Continue reading

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Saturday 23/09/17

 WoDs – CrossFit Games Team Series 2017 [A]: “Event 2″ For Time (15 Min Cap) 120 Double Unders 120 Chest To Bar Pull Ups, total 120 Hang Power Snatches, total 120 Double Unders . RX: 43 / 29 kg. Scaled: Single … Continue reading

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Friday 22/09/17

 WoD – ” Get Snatchin’ “ [A]: Every Minute On The Minute x 10 Minutes: 2 Snatches . [B]: Movin’ Time! 1 Mile Run TT . Build to a Heavy Double across the 10 minutes but lets see NO misses. The … Continue reading

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Thursday 21/09/17

 WoD – “Washing Machine” Complete 7 Rounds For Time of: 3 Hang Power Cleans (70 / 50 kg) 5 Bar Muscle Ups . Super grippy, super pace-y. This one bites! Choose a weight on the barbell that challenges you but … Continue reading

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Wednesday 20/09/17

 WoD – “Thrice As Nice!” Complete As Many Rounds As Possible in 5 Minutes of: 5 Box Jump Overs (24 / 20″) 10 Dumbbell Push Press (20 / 15 kg) 15 Kettlebell Sumo Deadlift High Pulls (24 / 16 kg) . … Continue reading

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Tuesday 19/09/17

 Strength WoD – “Its Just One More” Back Squat: 6 – 6 – 6 – 6 – 6 . Heavy Day!! The Back Squat is so fundamentally important to our bodies it is something that should be both revered & feared … Continue reading

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Monday 18/09/17

 WoD – “The Ghost” Complete 6 Rounds For REPs: 1 Minute, Rowing Calories 1 Minute, Burpees 1 Minute, Double Unders 1 Minute, REST . This fast became a classic in the CrossFit Benchmark Series. Designed as a training tool for … Continue reading

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Saturday 16/09/17

 WoD – “Upside Down You Calling Me!” Complete 4 Rounds For Time: 20 Overhead Lunges (20 / 15 kg) 15 Chest To Bar Pull Ups 10 Strict Handstand Push Ups . The shoulders are going to go through the ringer … Continue reading

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Friday 15/09/17

 WoD – “Redemption Song” Complete 5 Rounds For Time: 15 Dumbbell Deadlifts (20’s / 15’s) 50 Double Unders . we LOVE dumbbells because of all the neurological adaptation that occurs when your limbs need to work for themselves & nor … Continue reading

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Thursday 14/09/17

 WoD – “Tree Trunks!” Complete For Time: 100 Medicine Ball Cleans (9 / 7 kg) 50 Burpee Box Jump Overs (24 / 20″) 100 Air Squats . Who has the mettle to hit this one unbroken?? If not how big … Continue reading

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Wednesday 13/09/17

 Strength WoD – “Upper Cardio” [A]: Push Press: 8 – 8 – 8 – 8 – 8 . [B]: Ring Row 5 x MAX Rep sets . Heavy Day!! The Push Press is a foundational movement we can use the enhance the … Continue reading

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Tuesday 12/09/17

 WoD – “Hold On!!” 3 Rounds For Time: 30 Kettlebell Swings (24 / 16 kg) 30 Toes To Bar . Holy Grip Strength Batman! Lovely “simple” little couplet. So simple in 30 hip extensions followed by 30 hip flexions to … Continue reading

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Monday 11/09/17

 WoD – “Cleaning House” [A]: Every Minute On The Minute x 10 Minutes: 2 Cleans . [B]: Tabata Time Push Ups . Build to a Heavy Double across the 10 minutes but lets see NO misses. All Cleans are Full SQUAT … Continue reading

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Saturday 09/09/17

 WoD – “Just Do Work” Every Minute On The Minute For 30 Mins (5 Rounds),  Alternate Between The Following: Minute 1: 3- 5 Reps, Dead Ball Clean Minute 2: 3 – 5 Reps, Muscle Up Minute 3: 10 Steps, Double KB … Continue reading

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Friday 08/09/17

WoD – “To The Dumbbells we Go” Complete For Time: 50 Double Unders 40 Dumbbell Hang Power Clean (20’s / 15’s) 30 Box Jumps (24″ / 20″) 20 Burpees Over The Dumbbells 10 Dumbbell “Man-Makers” (20’s / 15’s) > REST … Continue reading

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Thursday 07/09/17

 Strength WoD:  For Load: [A]: Front Squat  10 – 10 – 10 [B]: Single Leg Box Step Up MAX Reps in 1 min on one leg (45% of 10 rep FrSq) > Rest out 1-2 mins to recover then hit the other … Continue reading

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Wednesday 06/09/17

WoD – “Stairway To Heaven” Complete As Many REPs As Possible in 12 Minutes of: 2 Power Snatch (35 / 25 kg) 2 V – Ups 4 Power Snatch (35 / 25 kg) 4 V – Ups 6 Power Snatch … Continue reading

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Tuesday 05/09/17

WoD – “Maximum Return” Complete As Many REPs As Possible (AMRAP) in 3 Minutes of: 20 Push Press (50 / 35 kg) 12 Burpees MAX Reps Pull Up . > REST 3 MINS < . AMRAP 3 Minutes of: 16 Push … Continue reading

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Monday 04/09/17

WoD – Mental “Karen” Complete For Time: 150 Wall Ball Shots (10ft target) . >> 250m / 220m Row every time you put the ball down << . Simple yet brutal workout targeting your mental Fitness just as much as … Continue reading

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Saturday 02/09/17

WoD – “Always Climbing” Complete For Total Time: “Buy – In”: 60/45 Calorie Row or 50/35 Calorie Bike Then complete 5 Rounds of: 15 Kettlebell Swings (24 / 16 kg) 30 Kettlebell Goblet Lunges (24 / 16 kg) 60 Mountain … Continue reading

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Friday 01/09/17

WoD – “Back To School” [A]: Turkish Get Ups 12 Mins to hit 3 challenging sets of 5 reps per arm . [B]: Team Workout: In Pairs Row 5km (Swap over every 250m) . Hero Month is over. Winter has gone. … Continue reading

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