Monday, November 18, 2019

Tuesday 19th November 2019



Ring Push Ups
  • ·       3 x 5

Band Pulls
  • ·       3 x 5

EMOM 10 mins
  • ·       1 Deadlifts
  • ·       1 Hang Power Cleans
  • ·       1 Push Jerk

Grace

  • ·       30 Clean & Jerks (60/40)



Sunday, November 17, 2019

Monday 18th November 2019



Sumo Deadlifts
  • ·       3-3-3-3-3

WOD
Run 400m
Then 4 Rounds
  • ·       12 Push Ups
  • ·       12 Pull Ups
  • ·       24 Reverse Lunges

Run 400m to finish

Friday, November 15, 2019

Saturday 16th November 2019



Wittman
7 Rounds
  • ·       15 KB Swings
  • ·       15 Power Cleans
  • ·       15 Box Jumps


Thursday, November 14, 2019

Friday 15th November 2019



Seated DB Presses (single arm)
  • ·       6 sets of 3 each arm

Band Pull Downs
  • ·       4 x 20

50-40-30-20-10
  • ·       Squats
  • ·       Run 100m between each set


Wednesday, November 13, 2019

Thursday 14th November 2019



Bench Press
  • ·       10-8-6-4

Ring Rows
  • ·       8-8-8-8

6 Rounds
  • ·       20 Flutter Kicks
  • ·       16 KB Swings (20/12)
  • ·       12 Step Ups

Finisher
  • ·       50 KB Twists


Tuesday, November 12, 2019

Wednesday 13th November 2019



Back Squats (descending sets)
  • ·       10-8-6-4-2

15-12-9-6-3
  • ·       Deadlift
  • ·       Clean
  • ·       Shoulder to overhead


Monday, November 11, 2019

November 12th 2019



Good Mornings (Bar)
  • ·       8-8-8

Sumo Deadlifts
  • ·       3-3-3-3

Strict Press
  • ·       3-3-3-3

Hang Power Snatch
  • ·       3-3-3-3


Sunday, November 10, 2019

Monday 11th November 2019



AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       Run Driveway
  • ·       10 Wall Ball


Friday, November 8, 2019

Saturday 9th November 2019



25-20-15-10
  • ·       KB Swings
  • ·       Goblet Squats
  • ·       Twists
  • ·       Run 200m between each KB set and to finish



Thursday, November 7, 2019

Friday 8th November 2019


Renegade Rows
  • ·       3 x 8 each arm

DB Bench Press
  • ·       4 x 6

Elizabeth
21-15-9
  • ·       Cleans (60/40)
  • ·       Ring Dips



Wednesday, November 6, 2019

Thursday 7th November 2019



Back Squats
  • ·       4-4-4-4

Tabata
8 rounds 20 seconds work & 10 seconds rest for each of the following
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats


Tuesday, November 5, 2019

Wednesday 6th November 2019



Strict Pull Ups
  • ·       5 x 5 weighted if possible

300 (mod)
  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Wall Ball shots (9/6)
  • ·       50 Floor Wipers
  • ·       50 KB Clean & Press (16/12)
  • ·       25 Pull Ups


Monday, November 4, 2019

Tuesday 5th November 2019



Seated Band Rows
  • ·       4 x 12

Band Twists
  • ·       4 x 8 each side

6 Rounds
  • ·       5 Hand Release Push Ups
  • ·       10m Waiters walk (DB)
  • ·       15 KB Deadlifts
  • ·       Farmers walk (KB – driveway)

Finisher
  • ·       Row, rise or sprint – 3 x 150m
  • ·       Or a combination.


Sunday, November 3, 2019

Monday 4th November 2019



Open 20.4 (20 min time cap)
  • ·       30 Box Jumps (or step ups)
  • ·       15 Clean & Jerks
  • ·       30 Box Jumps
  • ·       15 Clean & Jerks (heavier)
  • ·       30 Box Jumps
  • ·       10 Clean & Jerks (heavier again)
  • ·       30 Single leg squats (pistols) if possible, otherwise more box step ups with med ball
  • ·       10 Clean & Jerks (add more weight)
  • ·       30 Pistols or step ups
  • ·       10 Clean & jerks (add weight)
  • ·       30 Pistols or step ups
  • ·       5 Clean & Jerks (heaviest)

There are really only two exercises but a gazillion options for doing it.

Friday, November 1, 2019

Saturday 2nd November 2019



The Chief
5 x 3 minute AMRAP (rest 1 min between each)
  • ·       3 Power Cleans (60/40)
  • ·       6 Push Ups
  • ·       9 Squats


Thursday, October 31, 2019

Friday 1st November 2019



Linda (the 3 bars of death)
10-9-8-7-6-5-4-3-2-1
  • ·       1 ½ Bodyweight Deadlift
  • ·       Bodyweight Bench Press
  • ·       ¾ Bodyweight Clean

Many scaling options
We are not doing this for time so just work through it.

Wednesday, October 30, 2019

Thursday 31st October 2019



Recovery Day

Rolling and stretching to begin

4 Sets of 8 each
  • ·       Curls
  • ·       Lat raises
  • ·       Glute bridges
  • ·       Hip raises

Band Twists
  • ·       3 x 20 each side

Ring pull ups from seated
  • ·       4 x 4

Finisher
  • ·       Row or bike or both 3 x 30 cals


Tuesday, October 29, 2019

Wednesday 30th November 2019



Push Press
  • ·       4-4-4-4

5 Rounds
  • ·       24 Russian KB swings (24/16)
  • ·       24 Toes to bar
  • ·       24 Reverse lunges
  • ·       Run driveway


Monday, October 28, 2019

Tuesday 29th October 2019



Chelsea
EMOM 30mins (Every Minute On the Minute)
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats

Scaling options
  • ·       Knee push up or push ups to a box
  • ·       Ring Rows
  • ·       Many more


Sunday, October 27, 2019

Monday 28th October 2019



DB Rows
  • ·       4 x 8 each arm

Arm Bar
  • ·       4 x 2 each arm


Open 20.3

21-15-9
  • ·       Deadlifts (102/70)
  • ·       Handstand push ups

Then
21-15-9
·       Deadlifts (143/93)
  • ·       Handstand walk 50 feet between deadlift sets

9 minute time cap

Scaled options
  • ·       Hand release push ups
  • ·       Bear Crawl


Friday, October 25, 2019

Saturday 26th October 2019


Rahoi
AMRAP 12 mins
  • ·       12 Box Jumps
  • ·       6 Thrusters (40/25)
  • ·       6 Bar facing burpees


Thursday, October 24, 2019

Friday 25th October 2019


Reverse grip ring rows
  • ·       10-10-10-10

DB Press
  • ·       10-10-10-10

AMRAP 12mins
  • ·       9 Push Ups
  • ·       15 Russian KB swings
  • ·       21 Squats
  • ·       Run 100m

Wednesday, October 23, 2019

Thursday 24th October 2019



Happy Birthday Susie

DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks

She asked for it so you all get to enjoy it.



Tuesday, October 22, 2019

Wednesday 23rd October 2019



Box Squats
  • ·       12-12-12-12 (DB)

6 Rounds
  • ·       10 DB Snatches each arm
  • ·       10 Mountain Climbers
  • ·       20 Jumping jacks


Monday, October 21, 2019

Tuesday 22nd October 2019



Bench Press
  • ·       3-3-3-3

4 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       12 Pull Ups
  • ·       12 Walking Lunges
  • ·       Run 200m


Sunday, October 20, 2019

Monday 21st October 2019



Open 20.2
AMRAP 20 MINS
  • ·       4 DB Thrusters (22.5/15)
  • ·       6 Toes to bar
  • ·       24 Double Unders

Scaling options
  • ·       Hanging knee raise or sit ups
  • ·       Single skips

If you aren’t doing the Open
AMRAP 20mins
  • ·       4 Thrusters
  • ·       6 Sit ups
  • ·       Row or ride 18 cals or run 50m


Friday, October 18, 2019

Saturday 19th October 2019



AMRAP 18mins
  • ·       Farmers walk 50m
  • ·       8 Box Jumps
  • ·       12 Squats
  • ·       16 flutter kicks


Thursday, October 17, 2019

Friday 18th October 2019



Push Press
  • ·       3-3-3-3

3 Rounds
  • ·       40 Squats
  • ·       30 Twists (KB)
  • ·       20 Med Ball over shoulder
  • ·       10 Ring Rows


Wednesday, October 16, 2019

Thursday 17th October 2019



Bent Over Rows
  • ·       3 sets of 10 each arm

AMRAP 20 mins
  • ·       5 Single arm KB swings (each arm)
  • ·       10 Reverse Lunges
  • ·       10 Dips
  • ·       Sprint 30m


Tuesday, October 15, 2019

Wednesday 16th October 2019



Deadlift
  • ·       3-3-3-3-3

AMRAP 6 mins
  • ·       6 Hang Power Cleans
  • ·       6 Shoulder to overhead
  • ·       6 Front Squats

Rest 2 mins

AMRAP 6 mins
  • ·       6 Pull Ups
  • ·       6 Push Ups
  • ·       6 Knee to Elbow


Monday, October 14, 2019

Tuesday 15th October 2019



12 Minutes to establish a 1RM Thruster
  • ·       Bar taken from rack
  • ·       Squat and drive up to press the bar overhead

5 Rounds
  • ·       15 KB Swings
  • ·       10 Box Jumps
  • ·       Run 200m


Sunday, October 13, 2019

Monday 14th October 2019



CrossFit Open 20.1
10 Rounds
  • ·       8 Ground to Overhead (43/29)
  • ·       10 Bar facing burpees

Time Cap 15 minutes

There are scaling options

Option for those not doing the Open
10 Rounds
  • ·       8 DB Snatches (each arm)
  • ·       10 Step Ups
  • ·       10 Push Ups