Thursday 11th September

A. Squat Clean

3 – 3 – 3 – 3 – 3

B. 3 RFT:

400m Run
15 Pull ups
12 Hang Squat Cleans (42.5/30kg)

or C. AWOD – For time:

15 x Clean & Jerk (60/42.5kg)
30 x Pull-Ups
400 Meter Run

10 x Clean & Jerk (60/42.5kg)
20 x Pull-Ups
400 Meter Run

5 x Clean & Jerk (60/42.5kg)
10 x Pull-Ups
400 Meter Run

Wednesday 10th September

A. Push Press

5 – 5 – 5 – 5 – 5

B. 5 RFT of:

7 x Ring Dips
10 x Alternating Pistols
20 x Sit-Ups

C. 5 Mins to find:

Fastest 5 – 10 – 5 Agility Drill

Tuesday 9th September

A. Back Squat

5 x 5 @ 85%

B. AMRAP in 8 Mins of:

200m Run
20 x Walking Lunges
20 x DU

Rest 2 Mins, then

C. AMRAP in 6 Mins of:

10 x Russian KB Swings (32/24kg)
10 x Burpees

2014-09-03 17.53.21-1

Monday 8 September

‘Lynne’

5 Rounds for Max Reps of:

Bench Press @ Bodyweight (Men) or 3/4 Bodyweight (Ladies)
Pull-Ups

No rest between Bench press and the pull-ups, but rest as needed between rounds. Score is total Bench and total Pull-ups.

Saturday 6th September

A. 10 Mins to find 1RM Thruster

For a rep to count, the bar must be taken from the floor and must then be taken into a front squat (below parallel) and pressed out overhead without moving the feet or re-bending the knees or hips.

B. CF Games Open WOD 14.5

21-18-15-12-9-6-3 reps for time of:

Thrusters, 42.5kg (30kg)
Bar-facing Burpees

Friday 5th September

A. Powers Clean

2 – 2 – 2 – 2 – 2

B. For time:

1 mile Run
50 x Wall Balls (9/7kg)
40 x Box Jumps (24/20″)
30 x Push Ups
20 x T2B
10 x Power Cleans (60/42.5kg)

Thursday 4th September

A. Annie Is that you?

AMRepAP in 3 rds of:
1 Min DU
1 Min Sit Ups

B. 15 Min AMRAP of:

400m Run
10 x C2B Pull-Up
10 x HSPU

or C. AWOD: For time:

Run 800m
30 x MU
Run 800m *18 Min Cut Off

Wednesday 3rd September

A. EMOM for 6 mins:

1 x Pause (at Knee) Power Snatch
1 x Power Snatch

B. 5 rds of the complex:

1 x Power Clean
1 x Squat Clean
1 x Split Jerk

C. AMRAP in 5 Mins of:

10 x Wall Balls
5 x 1 Arm KB Swings (16/12kg) Left
5 x 1 Arm KB Swings (16/12kg) Right

Tuesday 2nd September

A. For total distance:

6 x 60s Row Intervals

Rest approx 1:1

B. Bench Press

5 x 5 @ 80%

C. Turkish Get Ups

3 sets of 3 each arm.

Monday 1st September

A1. Weighted Pull-ups

3 – 3 – 3 – 3 – 3

A2. Push Jerk

5 sets of 3 reps @ 85%

Alternate sets of weighted pull-ups with sets of push jerk.

B. 15 – 12 – 9 Reps for time of:

Front Squat (60/42.5kg)
Pull-Ups

Saturday 30th August

‘OPT Repeatability Test’

3 rounds – each for time, at 100% effort:

Row 250m
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
10 x Burpees
10 x KB Swings 32/24kg
Row 250m

Rest 10 minutes between rounds.

The goal of this WOD is to test your fitness level by testing your ability to recover. After going all out on round one, you rest ten minutes, do it again, and then again in another ten How much fall off you experience in your second and third round time is suggestive of your body’s ability to recover, regenerate ATP, disburse lactic acid, and return your body’s systems to a near normal state.

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Friday 29th August

A. Deadlift

5 Sets of 3 @ 80%

B. 4 RFT of:

400m Run
10 x Alternating Dumbell (or KB) Snatch
15 x Wall Balls (9/7kg to 10′)

Finisher:

3 x 15 Superman/Superwoman

Thursday 28th August

A. Muscle-Up Practice

10 Mins or Accumulate 20 x MU

B. AMRAP in 15 Mins of:

5 x T2B
10 x Walking Lunges
5 x Ring Dips
10 x Walking Lunges
5 x Pull-Ups
10 x Walking Lunges

or C. AWOD: 6 Rds for time of:

3 x Weighted Pull Ups (20/10kg)
5 x Strict Pull Ups
7 x Kipping Pull Ups

*18 Min Cut Off

For weighted pull-ups place a 20kg dumbbell (wrapped in a towel works best) between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. The aim is to complete this as fast as possible, but also in the least number of sets as possible. Coming off the bar constitutes a set.

Wednesday 27th August

A. Heaving Snatch Balance

3 sets of 3 @ 40-50% (of 1RM Snatch)

B. Snatch (Power or Squat)

4 sets of 2 @ 75%

C. Front Squat

4 sets of 5 @ 75-80%

Tuesday 26th August

A. Push Press

5 sets of 5 reps

B. AMRAP In 8 Mins of:

2 x Rope Climbs (to 15′)
15 x Sit Ups
200m Run

Rest 2 Mins, then

C. AMRAP In 8 Mins of:

2 x Wall Walks
10 x Jumping Squats
30 x Double-unders (or 15 Attempts)

Monday 25th August

A. Clean Pulls

5 Sets of 3 reps @ 90% of 1RM Clean

B. AMRAP in 14 Min of:

5 x Power Cleans (70/50kg)
10 x Box Jump Overs
200m Run

Finisher:

3 x 20 Hollow Rocks

Saturday 23rd August

Reminder: The gymnastics workshops are on this afternoon – Advanced at 1pm, Beginner/Intermediate at 2pm. Make sure you check out all the details on our facebook page or at the gym and have signed up to come along. See you there!

A. 10 Mins to work to a single heavy Front Squat

B.’Cindy meets Grace’

For time:

1 round of Cindy (5 x Pull Ups, 10 x Push Ups, 15 x Squats)
10 x Clean & Jerk (60/42.5kg)
2 rounds of Cindy
8 x Clean & Jerk (60/42.5kg)
3 rounds of Cindy
6 x Clean & Jerk (60/42.5kg)
4 rounds of Cindy
2 x Clean & Jerk (60/42.5kg)
5 rounds of Cindy

Friday 22nd August

A. 3 Mins Max Double Unders

B. 6 rds of the following complex:

1 x Hang Snatch
1 x Pause (at knee) Power Snatch
1 x Power/Squat Snatch

C. Row 2000m for time

Thursday 21st August

A. EMOM for 9 Mins (10 Sets)

5 x Pull-Ups/4 x C2B/3 x MU

B. 5 Rounds for Quality

8 x Strict T2B
8 x P-Bar Shoot Throughs
5 x 15 second Handstand Holds
5 x Forward Rolls
5 x Skin the Cats

C. 15 -10- 5 Reps for time of:

Crash Pad Tuck Jumps
Push Ups

Wednesday 20th August

A. Every 2 minutes on the minute (E2MOM) for 8 Mins (5 Sets)

2 x Squat Clean
2 x Split Jerk

B. 10 – 1 reps for time of:

Push Press (55/35kg)

10 x Walking Lunges b/w each set

Tuesday 19th August

Note: All the details for the Gymnastics Workshops this Saturday afternoon have now been posted to facebook and will be up in the gym also. Spots are limited to 10 per class, so make sure you secure your spot if you are keen to come along.

A. Bench Press

5 sets x 3 reps @ 85-90%

B. 18 Min AMRAP of:

5 x Front Squat (42.5/30kg)
5 x Push Press
5 x Thrusters
10 x Over-Bar Burpees
400m Run

Monday 18th August

A. Back Squat

5 x 5 @ 80%

B. AMRAP in 12 mins of:

200m Run
6 x Ring Dips
8 x Pull-Ups
10 x Box Jumps (24/20″)

(Optional upscale to 4 x MU – instead of Ring-dips and Pull-ups)

So Klokov has just posted a 1.56 King Kong. Pretty impressive.

Saturday 16th August

A. 18 Min to Find 1 RM Clean (Power or Squat)

B. ‘DT’

5 RFT of:

12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk
or

or ‘Partner DT’

8 RFT of:

12 x Deadlift (70/50kg)
9 x Hang Power Clean
6 x Push Jerk

Partner A completes 1 full round,
then Partner B does a round.

Friday 15th August

A. For total Calories

Row 5 x 1-Minute Intervals

100% Effort. Rest approx 1:1 b/w efforts

B. 4 Rounds for total time:

Row 250m
25 x DU
20 x Walking Lunges
15 x Burpees

Rest 1 Min b/w rds

Thursday 14th August

A. Hang (Just below knee) Power Snatch

5 sets of 3 @ 70%

B. ‘The Chief’

5 Rounds – each round is:

AMRAP in 3 Min of:

3 x Power Cleans (60/42.5kg)
6 x Push Ups
9 x Squats

Rest 1 min b/w rounds

Wednesday 13th August

A. EMOM for 6 Mins complete:

2 x Push Press
2 x Push jerk
2 x Split Jerk

B. ‘Jackie’

For time:

1000m Row
50 x Thrusters (20/15kg)
30 x Pull-ups

Compare to 1 Mar 2014 – Time to beat 5.04.

Tuesday 12th August

A. Front Squat

3 – 3 – 3 – 3 – 3

B. For time:

21 x Goblet Squats (24/16kg)
21 x KB Swings (24/16kg)
400m Run

15 x Goblet Squats (24/16kg)
15 x KB Swings (24/16kg)
400m Run

9 x Goblet Squats (24/16kg)
9 x KB Swings (24/16kg)
400m Run

or C. AWOD ‘Nancy’

5 RFT of:

400m Run
15 x Overhead Squat (42.5/30kg)

*20 Min Cut Off

11th August

A. Handstand Hold/Walk Practice and Drills

Kicking Up
Weight transfers
Shoulder touches
Lateral Walks

B. 15 Min AMRAP of:

1 x Rope Climb to 15′
8 x HSPU or 8m HS Walk
12 x Alternating Pistols

Finisher: Tabata Hollow Rocks

Saturday 9th August

‘Team WOD’

In teams of 3, complete the following:

Row 500m each (one team member rowing at a time)
90 x Thrusters (42.5/30kg)
90 x Pull-ups

Run 400m (all run together)
90 x Box Jumps (24/20″)
90 x Burpees

Run 200m (all run together)
60 x DB Snatch
60 x Ring Push-Ups

partner-wod-trojan-crossfit-buy-in-buy-out-cash-in-cash-out-1-mile-run-double-unders-dus-jump-rope-ohs-overhead-squats-pull-ups-crossfit-meme-despicable-me-minions

Friday 8th August

A. Power Snatch Complex

EMOM for 7 Mins complete:

1 x High-Hang Power Snatch
1 x Hang Power Snatch
1 x Pause (at knee) Power Snatch
1 x Power Snatch

B. 30 Mins to find 1 RM Back Squat

Its here. Time to test our back squats. Just remember – if you don’t break parallel – it doesn’t count. We arent testing our max 1/2 squat. If you are in any doubt, then you probably didn’t go low enough.

ass-to-grass

Thursday 7th August

A. Push Press

5 – 5 – 5 – 5 – 5

B. AMRepAP in 15 Mins of:

Run 400m
Max Pull-ups
Run 400m
Max HSPU
Run 400m
Max Push Ups
Run 400m
Max Burpees

**Your score is total reps of the different gymnastics movements. Any time you pause or break, you run.

or C. AWOD – Modified 2014 CF Games Event ‘Muscle Up Biathlon’

Run 400m
12 Muscle Ups
Run 400m
9 Muscle Ups
Run 400m
6 Muscle Ups

*Each time the athlete breaks a set of muscle-ups they must run a 200-meter lap. 20 Min Cut off.

Wednesday 6th August

The ‘Open Test’ (Courtesy of CF New England)

AMRAP in 20mins of:

50 x Wall Balls (9/7kg)
50 x Double unders
40 x Box Jumps (24/20″)
40 x T2B
30 x C2B Pull-ups
30 x Burpees
20 x Power Cleans (65/45kg)
20 x Push Jerks (65/45kg)
10 x Snatches (65/45kg) (Scale to Clean and Jerk if mobility is an issue)
10 x Muscle ups

This is a great benchmark of work capacity and efficiency across a number of different movements (commonly seen in the Open). We will revisit this test over the coming months.

This video has no training benefit, but its pretty sweet nonetheless.

Tuesday 5th August

A. Front 1 1/4 Squats

5 sets of 3 reps @ 70%

B. ‘Power’ Elizabeth

21 – 15 – 9 reps for time of:

Power Cleans @ 60/42.5kg
Ring Dips

or C. AWOD: CF Games 21-15-9 Complex @ 60/42.5kg

For time:
8 x Deadlifts (60/42.5kg)
7 x Cleans (60/42.5kg)
6 x Snatches (60/42.5kg)
8 x Pull-ups
7 x Chest-to-bar pull-ups
6 x Bar muscle-ups

6 x Deadlifts
5 x Cleans
4 x Snatches
6 x Pull-ups
5 x Chest-to-bar pull-ups
4 x Bar muscle-ups

4 x Deadlifts
3 x Cleans
2 x Snatches
4 x Pull-ups
3 x Chest-to-bar pull-ups
2 x Bar muscle-ups

*15 Min Cut-Off

Monday 4th August

A. 8 x 200m

Men: on the 2.00
Ladies: on the 2:30

Record fastest and slowest intervals

B. 7 RFT of:

7 x Deadlift (80/55kg)
30 x DU

Finisher: Tabata Squats

Saturday 2nd August

‘Barbara’

5 Rds for total time of:

20 x Pull-Ups
30 x Push Ups
40 x Sit Ups
50 x Squats

Rest 3 mins between rounds.

Can be scaled to 3 rds of above rep scheme, or 5 rds each being 10-20-30-40 reps.

Friday 1st August

A. Push Jerk

3 – 3 – 3 – 3 – 3

B. Pull & Push

3 rds for time of:

500m Row
2 x Strict Press (42.5/30kg)
4 x Push Press (42.5/30kg)
6 x Push Jerk (42.5/30kg)

Optional Scale up to (60/42.5kg)

Thursday 31st July

A. Helen

3 RFT of:

400m Run
21 x KB Swings
12 x Pull-Ups

Compare to 22 May 14

B. Back Squat

6 sets of 3 reps @ 90%

Mobility preparation to help you to run faster:

Wednesday 30th July

A. EMOM for 8 Mins complete:

1 x Hang Power Clean
1 x Power Clean
1 x Squat Clean

B. AMRAP in 14 Mins of:

7 x HSPU
30 x DU
7 x Ring Dips
200m Run

Or:
C. AWOD – For time:

150 x DU, 20 x MU, 150 x DU

Tuesday 29th July

A. Max Pull-Ups

Find your max pull-ups. Its time to test our pull-up progress. Your score is the maximum number of reps without coming off the bar.

B. 5 RFT of:

7 x Deadlift (100/70kg)
15 x Wall Ball (9/7kg)

C. Front Squat

6 sets of 3 reps @ 80-85%

Monday 28th July

A. Pause Snatch (Squat or Power)

5 x 2 @ 60-70% with ‘2-count’ pause at knee.

B. 2-Mile Partner Relay

In pairs run 3,200 m. One runs, the other rests. Both partners must run 1,600m each.

C. 21 – 15 – 9 reps for time of:

Medicine-ball Cleans
Burpees

Saturday 26th July

A. 15 Mins to work to 1RM Clean & Jerk

B. Frantasy Land

Choose your ‘Fran’

Fran 1:

21-15-9 reps for time of:

Thrusters (42.5/30kg)
Pull-ups

or Fran 2:

15-12-9 reps for time of:

Thrusters (52.5/35kg)
C2B Pull-ups

or Fran 3:

12-9-6 reps for time of: 

Thrusters (60/42.5kg)
Bar muscle-ups

Friday 25th July

A. Complete AMRepAP in 3 minutes of:

200m Run (Counts as 1 rep)
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

B. AMRepAP in 6 mins of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

Rest 1 Min, then

C. Complete 1 round for time of:

200m Run
15 x KB Swings (24/16kg)
15 x Toes to bar
15 x Goblet Squats (24/16kg)
15 x KB SDLHP (24/16kg)
15 x Over-Bar Burpees
15 x Shoulder to Overhead 60/42.5kg

The Games start tomorrow our time. Can anyone beat Rich?

Thursday 24th July

A. 3-Position Snatch:

Complete 7 x Sets of:

1 x High-Hang Snatch (from the hip),
1 x Hang Snatch (From mid-thigh), and
1 x Snatch (From the ground)

B. ‘Balls’

4 RFT of:
200m Run with Med Ball (9/7kg)
20 x Med Ball Clean (9/7)
20 x Wall ball (9/7kg)

or C. AWOD – 3 RFT of:

14 x Deadlift (82.5/60kg)
7 x MU/14 x C2B Pull-ups
7 x Squat Cleans (82.5/60kg)

Finisher: 3 x 15 Good Mornings – 5kg heavier than last week

Wednesday 23rd July

A. Pull-Up Practice

EMOM for 7 mins complete 8-10 x Pull-Ups

(or 2 more than last week if you complete all sets unbroken)

Can be scaled up to Strict, C2B or Butterfly.

B. 7 Min AMRAP of:

5 x HSPU
10 x Sit Ups
20 x Double Unders

Rest 3 mins, then

C. 7 Min AMRAP of:

1 x Rope Climb to 15′
7 x Ring Dips
10 x Alternating Pistols

This weekend is the 2014 Reebok CrossFit Games. Who will you be cheering for? One of my favourite athletes is Chris Spealler:

Tuesday 22nd July

A. EMOM for 8 Mins complete:

1 x Power Clean
1 x Front Squat
1 x Split/Push jerk

B. Back Squat

7 sets of 5 reps @ 85%

Finisher: 3 x 20 Hollow Rocks

Monday 21st July

A. Bench Press:

Every 30 secs for 6 Mins complete 3 x reps @ 50% – Fast

Use a slightly narrower grip than usual.

B. Deadlift:

EMOM for 6 Mins complete:

5 x Deadlifts @ 60%

C. “Run, Down, Jump”

3 RFT of:

400m Run
15 x Push Ups
15 x Lateral Box Jumps (24/20″)*

Saturday 19th July

A. 10 Mins to find 1RM Overhead Squat

Scale to front squat for those with limited mobility.

B. ‘Holbrook’

Ten rounds

5 x Thrusters 52.5/35kg
10 x Pull-ups
100 meter Sprint

Rest 1 minute

Record fastest and slowest times

Friday 18th July

A. Hang Power Clean

2 – 2 – 2 – 2 – 2

B. ‘Black & Blue’

5 RFT:

10 x Power Cleans (60/42.5kg)
10 x Burpees

or C. AWOD – ‘Party Girl’

3 RFT of:

7 x Muscle Ups/14 x C2B Pull Ups
14 x Power Cleans (60/42.5kg)
21 x Burpees

*18 Min Cut Off

Thursday 17th July

A. EMOM for 15 Mins:

1st minute. 5 x HSPU
2nd minute. 10 x Pistols (Alternating legs)
3rd minute. 10 x T2B

Repeat sequence 5 times.

B. 2 x 1000m Row

Rest approx 1:1

C. Front Squats:

4 sets of 7 @80%

Wednesday 16th July

A. Power Snatch

5 sets of 2 reps @ 75%

B. ‘Tiger Blood’

3 RFT:

10 x Clean and Jerks (60/42.5kg)
400m Run

Finisher: Hollow Rock
3 x 20

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