Wednesday, December 31, 2014

Wednesday 31st December

In Pairs:
10 Prowler Lengths (20/10kg)
10 Wall Balls (9/6kg)
20 Deadlifts (100/70kg)
20 Wall Balls (9/6kg)
30 Power Snatches (60/40kg)
30 Wall Balls (9/6kg)
40 Burpee Box Jumps
40 Wall Balls (9/6kg)
50 Toes to Bar
50 Wall Balls (9/6kg)

Tuesday, December 30, 2014

Tuesday 30th December

A) 5 rounds at the same weight:
E2MOM: 8 HB Back Squats
B) 5 rounds:
7 Pull-ups
14 HR Push-ups
Block Run

Wednesday, December 24, 2014

Wednesday 24th December

Max MG Bench Press

Tuesday, December 23, 2014

Tuesday 23rd December

7 rounds:
2 minutes on/off:
In Teams of 2
20 Burpee Box Jumps
15 Front Squats (70/45kg)
10 Power Snatches (70/45kg)
5 Rope Climbs

Monday, December 22, 2014

Monday 22nd December

Max HB Back Squat (Box)

Saturday 20th December

5 rounds:
3 minute AMRAP (1 minute rest between rounds):
3 Deadlifts (70/45kg)
5 Power Cleans (70/45kg)
7 Front Squats (70/45kg)
100m Sprint

Friday 19th December

25 minute AMRAP:
In Pairs:
5 Toes to Bar
10 Power Snatches (60/40kg)
15 Wall Balls (9/6kg)

Thursday 18th December

For time:
750/600m Row
30 Pull-ups
30 KB Swings (24/16kg)
30 Box Jumps
30 Plate Twists (20/15kg)
30 Slams (9/6kg)
Block Run

Wednesday, December 17, 2014

Wednesday 17th December

MG Bench Press
5 x 3

Tuesday 16th December

4 rounds:
3 minutes on/off:
5,10,15,…
Power Clean & Jerk (60/40kg)
Abmat Sit-ups
Bar Burpees

Monday, December 15, 2014

Monday 15th December

HB Back Squat (Box)
5 x 3

Saturday 13th December

20 minute AMRAP:
10 Burpee Box Jumps
15 Thrusters (42.5/30kg)
20 Double Unders
2 Rope Climbs

Friday 12th December

EMOM:
0-10 minutes
ODD: 7 Power Cleans (60/40kg)
EVEN: 14 HR Push-ups
11-20 minutes
ODD: 5 Power Snatches (60/40kg)
EVEN: 14 Air Squats

Thursday, December 11, 2014

 
Farewell Jess and Dan returning home to the USA, its been a pleasure coaching you guys we will miss you!!!

Thursday 11th December


14 minute AMRAP:
5 Pull-ups
10 Push Jerks (50/35kg)
15 Slams (9/6kg)
After every even round 200m Slam Ball Run

Wednesday, December 10, 2014



Wednesday 10th December
MG Bench Press
5 x 5

Tuesday, December 9, 2014

Tuesday 9th December

For time:
15-12-9
KB Swings (32/24kg)
Toes to Bar
Burpees
Blue band and sprint after every round

Monday, December 8, 2014

Monday 8th December

HB Back Squat (Box)
5 x 5

Saturday 6th December

For time:
Block Run then …
5 rounds: 
15 Bar Burpees
10 Power Clean & Jerks (60/40kg)
5 Chest to bar pull-ups

Friday 5th December

3 rounds - rest 2 minutes between rounds:
5 minute AMRAP:
10 Thrusters (50/35kg)
30 Double Unders

Thursday, December 4, 2014

Thursday 4th December

16 minute AMRAP:
Ascending Ladder
2,4,6,…
Power Snatches (50/35kg)
Box Jumps
Pull-ups

Wednesday, December 3, 2014

Wednesday 3rd December

For total load:
10-8-6-4-2
Strict Press
200m Run
Rest 2 mins

Tuesday, December 2, 2014

Tuesday 2nd December

10 rounds:
1 minute on/off:
10 Wall Balls (9/6kg)
1 Muscle-up
(increase muscle-ups by 1 rep each round)

Monday, December 1, 2014

Monday 1st December

HB Back Squat
15-3-12-3-10-3

Saturday 29th November

In Pairs:
0-12 minutes:
30 Thrusters (45/32.5kg)
60 Double Unders
4 Prowler Lengths (25/10kg)
12-24 minutes:
30 Power Cleans (55/42.5kg)
60 Bar Burpees
4 Prowler Lengths (25/10kg)

Friday 28th November

20 minute AMRAP:
30 Air Squats
20 HR Push-ups
10 Toes to Bar
100m Slam Ball Sprint
3 Rope Climbs

Thursday 27th November

“Helen”
3 Rounds For time:
Block Run
21 KB Swings (24/12kg)
12 Pull-ups
Rest 2 minutes
400m Row

Wednesday, November 26, 2014

Wednesday 26th November

NG Bench Press Max

Tuesday, November 25, 2014

Tuesday 25th November

6 rounds:
2 minutes on/off:
15 Push Jerks (50/35kg)
15 Abmat Sit-ups
15 Russian Swings (32/24kg)

Monday, November 24, 2014

Monday 24th November

Front Squat Max

Saturday 22nd November

15 minute AMRAP:
6 Shoulder to Overhead (50/30kg)
9 Front Squats (50/30kg)
12 Pull-ups
15 Butterfly Sit-ups

Friday, November 21, 2014

Friday 21st November

EMOM 30 minutes:
ODD: 3 Power Snatches
EVEN: 6 Plate Twists (20/15kg)

Thursday, November 20, 2014

Thursday 20th November

3 Rounds For Time:
Block Run
20 Power Cleans (40/30kg)
5 Rope Climbs

Wednesday, November 19, 2014

Wednesday 19th November

NG Bench Press
5 x 3

Tuesday, November 18, 2014

Tuesday 18th November

5 rounds:
3 minutes on/off:
20 Double Unders
15 Slams (9/6kg)
10 Bar Burpees
5 Deadlifts (80/60kg)

Monday, November 17, 2014

Monday 17th November

Front Squat
5 x 3

Saturday 15th November

5 rounds (60/40kg):
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
REST 2 MINUTES:
3 rounds (20/15kg):
10 Alt Front Rack Lunges
20 Strict Presses
1 x Block Run

Friday 14th November

20 minute AMRAP:
2 Rope Climbs
10 Toes to Bar
20 Slams (9/6kg)
Block Run

Thursday 13th November

For time:
30-20-10
Wallballs (9/6kg)
Box Jumps
Burpees

Wednesday 12th November

NG Bench Press
5 x 5

Tuesday, November 11, 2014

Tuesday 11th November

For time:
15-12-9
Thrusters (50/30kg)
Pull-ups
20m Blue Band Sprint

Monday, November 10, 2014

Monday 10th November

Front Squat 
5 x 5

Saturday 8th November

For max reps:
In teams of 3, 3 minutes max reps of:
Thrusters (42.5/30kg)
Plate Twists (20/15kg)
Power Clean & Jerks (42.5/30kg)
Plate Raise Sit-ups (20/15kg)
Bar Burpees
Double Unders

Friday, November 7, 2014

Friday 7th November

For time:
50/40/30/20/10
Double Unders
25/20/15/10/5
KB Swings (32/24kg)
Complete 3 Burpees EMOM

Thursday, November 6, 2014

Thursday 6th November

20 minute AMRAP:
3 Power Cleans (60/40kg)
6 Deadlifts (60/40kg)
9 Box Jumps
12 Slams (9/6kg)
100m Slam Ball Run

Wednesday, November 5, 2014

Wednesday 5th November

10/8/6/4/2
NG Bench Press
100m Slam Ball Run (9/6kg)
3 minutes rest between sets

Tuesday, November 4, 2014

Tuesday 4th November

12 rounds:
1 minute on/1 minute off:
10 Wallballs (9/6kg)
8 Hang Power Snatch (50/35kg)
6 Toes to Bar

Monday, November 3, 2014

Monday 3rd November

CROSSFIT TOTAL

Saturday 1st November

0-10 minutes:
10,8,6,4,2
Power Clean & Jerk (60/40kg)
Box Jumps
11-20 minutes:
10,8,6,4,2
Power Clean & Jerks
Slams (9/6kg)
20-25 minutes:
5 minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Friday, October 31, 2014

Friday 31st October

In pairs for time:
50 Wallballs (9/6kg)
30m Bear Crawl
50 Wallballs (9/6kg)
30m Burpee Broad Jumps
50 Wallballs (9/6kg)
30m Farmer’s Walk (32/24kg)

Thursday, October 30, 2014

Thursday 30th October

EMOM 18 minutes:
ODD: 5 Power Snatches (40/30kg) + Max Toes to Bar
EVEN: 8 Floor Press (40/30kg)

Wednesday, October 29, 2014

Tuesday, October 28, 2014

Tuesday 28th October

7 rounds:
2 minutes on/2 minutes off:
1,2,3,…
Power Clean & Jerk (75/50kg)
Pull-ups
Burpee Double Bar Jumps

Monday, October 27, 2014

Monday 27th October

Max HB Back Squat

Saturday 25th October

20 minute AMRAP:
3 Thrusters (45/35kg)
6 Push Jerks (45/35kg)
9 Deadlifts (45/35kg)
12 Bar Burpees
100m sprint at 4, 8, 12 & 16 minute mark

Friday 24th October

EMOM 26 minutes:
ODD:  4 Power Cleans (60/40kg) + Max Double Unders
EVEN: 10 Abmat Sit-ups

Thursday 23rd October

For time:
Block Run
100 Slams (9/6kg)
80 Abmat Sit-ups
Block Run
60 HR Push-ups
6 Prowler Lengths (30/10kg)

Wednesday 22nd October

Strict Press
5 x 3

Tuesday, October 21, 2014

Tuesday 21st October

5 rounds:
3 minutes work/3minutes rest:
20 Double Unders
15 Power Snatches (40/30kg)
10 Box Jumps
5 Muscle-ups

Monday, October 20, 2014

Monday 20th October

HB Back Squat
5 x 3

Saturday 18th October

In teams of 3 for time:
30 Pull-ups
40 Wall Balls
2 Block Runs
40 Pull-ups
50 Wall Balls
1 km Row
50 Pull-ups
60 Wall balls
300 Double Unders

Friday, October 17, 2014

Friday 17th October

8 minute AMRAP:
2,4,6,8,10,…
Thrusters (50/35kg)
Burpee Bar Jumps
Abmat Sit-ups
Rest 3 minutes
8 minute AMRAP:
2,4,6,8,10,…
Power Cleans (70/45kg)
Burpee Bar Jumps
Abmat Sit-ups

Thursday 16th October

20 minute AMRAP:
5 Pull-ups
10 Burpee Box Jumps
15 Squats
200m Run

Wednesday, October 15, 2014

Wednesday 15th October

Strict Press
5 x 5

Tuesday, October 14, 2014

Tuesday 14th October

“Fight Gone Bad:
For total reps:
3 rounds 1 minute of each:
Wall Balls (9/6kg)
Sumo Deadlift High-Pulls (35/25kg)
Box Jumps
Push Press (35/25kg)
Row (calories)
Rest

Monday, October 13, 2014