Thursday, December 23, 2021
Monday, December 20, 2021
Tuesday 21st December 2021
Back Squats
- ·
5
x 3reps
Diane
21-15-9
- · Deadlifts (100/65)
- · Handstand Push Ups
Christmas Times
The last CrossFit
session for the year will be Thursday 23rd at 6am.
We need a
break so the gym will be closed between Christmas & New Year.
Normal times
will resume on Tuesday January 4th.
Merry
Christmas to all.
Friday, December 17, 2021
Saturday 18th December 2021
12
Days of Christmas
1. 100m
Run
2. SDLHP
(KB)
3. Hang
Power Cleans
4. Wall
Ball
5. Pull
Ups
6. Burpees
7. KB
Swings
8. Push
Ups
9. Knee
to Elbow/ Knee Raise
10.
DB Snatches
11.
Push Press
12.
Lunges
Just like the song
Run, then 2 SDLHP, run, then3,2,1: 4,3,2,1 etc
Thursday, December 16, 2021
Friday 17th December 2021
Push
Press
- · 4 x 3 reps
Split
Jerk
- ·
4 x 3 reps
Grace
- · 30 Clean & Jerks (60/40)
Wednesday, December 15, 2021
Tuesday, December 14, 2021
Wednesday 15th December 2021
Deadlifts
- · 5-3-3-2-2-2
21-18-15-12-9-6-3
- · Goblet Squats (24/16)
- · Russian Twists
- · KB Swings
Monday, December 13, 2021
Tuesday 14th December 2021
Renegade Rows
- · 3 sets of 8 each arm
4
Rounds
- · Sprint 100m
- · 20 DB Hang Power Cleans (20/12.5)
- · 25 DB push press
- · 30 DB Thrusters
Sunday, December 12, 2021
Monday 13th December 2021
Back Squats
- · 4 x 8 Reps
5
Rounds
- · Run 200m
- · 10 Deadlifts (100/65)
- · 20 Hand release push ups
- · 30 Sit Ups
Friday, December 10, 2021
Saturday 11th December 2021
Filthy Fifty
- · 50 Box jumps (24/20)
- · 50 Jumping pull-ups
- · 50 Kettlebell swings (16/12)
- · Walking Lunge, 50 steps
- · 50 Knees to elbows
- · 50 Push press (20/15)
- · 50 Back extensions
- · 50 Wall ball shots (20/14)
- · 50 Burpees
- · 50 Double unders
Options
- · Dirty Thirty (30 reps)
- · Many more for each exercise, just
ask.
Thursday, December 9, 2021
Friday 10th December 2021
There are no CrossFit gym sessions Friday.
Saturday is
7am as usual
Here is an
outdoor workout you can do anywhere. If it’s raining find some shelter and sub
40 Jumping Jacks for the run.
5 Rounds
·
25
Squats
·
20
Sit ups
·
15
Push ups
·
10
Lunges
·
Run
200m
Wednesday, December 8, 2021
Thursday 9th December 2021
Bench Press
- ·
4
sets of 4 reps
6 Rounds
- ·
4
Ring Dips
- ·
8
Burpees
- ·
12
Pull Ups
- ·
16
Box Jumps
- ·
Shuttle
sprint to gate x 4
Tuesday, December 7, 2021
Wednesday 8th December 2021
Front Squats
- ·
4
x 3 Reps
DT
5 Rounds
- · 12 Deadlifts (70/45)
- · 9 Hang Power Cleans
- · 6 Push Jerks
Monday, December 6, 2021
Tuesday 7th December 2021
Med Ball
Cleans
- ·
5
x 10 reps
AMRAP 9
Mins
- ·
12
DB Snatches
- ·
9
Push Ups
- ·
6
Toes to Bar
Rest 2
mins
Repeat AMRAP
Sunday, December 5, 2021
Monday 6th December 2021
Rope Pull to Stand
- ·
4
x 4 reps
5 Rounds
- ·
Run
200m
- ·
12
Deadlifts
- ·
9
Shoulder to Overhead (Bar)
- · 6 Chest to Bar Pull Ups
Friday, December 3, 2021
Saturday 4th December 2021
Gallagher & Mc Donald (mod)
2 Rounds
- · Run 200m
- · 16 KB Swings (24/16)
- · 16 Pull Ups
- · 16 Goblet Squats
- · Run 200m
- · 14 KB Swings
- · 14 Pull Ups
- · 14 Goblet Squats
- · Run 200m
- · 12 KB Swings
- · 12 Pull Ups
- · 12 Goblet Squats
Thursday, December 2, 2021
Wednesday, December 1, 2021
Thursday 2nd December 2021
Arm Bar Stretch
- ·
3
x 3 each arm
10 Rounds
- ·
4
Floor wipers
- ·
8
Pull Ups
- ·
12
Push ups
- ·
16
Squats
Tuesday, November 30, 2021
Wednesday 1st December 2021
The Bear Complex
5 Rounds
1 Round consists of 7
unbroken sets:
·
Power Clean
·
Front Squat
·
Push Press
·
Back Squat
·
Push Press
The bar must not rest
on the ground during the 7 rep set. Rest as required between sets. Increase
weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal
performance. It should take around 30 minutes to complete.
Monday, November 29, 2021
Tuesday 30th November 2021
DB Rows
- ·
4
x 5 Reps
DB Bench
Press
- ·
4
x 12 Reps
20-18-16-14-12-10
- ·
KB
Swings (24/16)
- ·
Russian
Twists
·
2
wall climbs between sets
Sunday, November 28, 2021
Monday 29th November 2021
Deadlift
- ·
10-8-6-4-4-4
AMRAP 15
mins
- ·
15
Goblet Squats
- ·
20
Step Ups
- ·
25
Double Unders (50 skips)
Thursday, November 25, 2021
Friday 26th November 2021
KB
Windmills
- ·
4
x 4 each side
Amanda
9-7-5
- ·
Muscle
Ups
- ·
Squat
Snatches (60/40)
For Muscle
Ups, sub, transitional progressions or pull ups & ring dips. Lots of variations
for this.
Wednesday, November 24, 2021
Tuesday, November 23, 2021
Wednesday 24th November 2021
Bench Press
- ·
3
sets of 3 reps
Push
Press
- ·
3
sets of 3 reps
3 Rounds
- ·
10
Hang Power Cleans
- ·
10
Burpees over bar
- ·
Sprint
driveway
Monday, November 22, 2021
Tuesday 23rd November 2021
4 sets of 8 reps
- ·
Ring
Push Ups & Jumping Pull Ups
EMOM 15
mins
- ·
6
Power Snatches
- ·
3
Overhead Squats
Friday, November 19, 2021
Saturday 20th November 2021
Hope
3 Rounds
- · Burpees
- · Power Snatch (35/20)
- · Box Jumps
- · Thruster (35/20)
- · Chest to Bar Pull Ups
Fight Gone
Bad format - one minute at each exercise for max reps. On the call of “rotate”,
immediately move to the next exercise. Rest 1 minute after all 5 exercise are
done.
There a are too many
variations and options to this to mentions so don’t be scared, give it a go.
Thursday, November 18, 2021
Friday 19th November 2021
Band Good Mornings
- ·
5
x 15 reps
Strict Pull Ups
- · 5 x 6 reps
Ascending Ladder for 8 mins
- ·
2
Squats
- ·
2
Push ups
Increase by 2 reps
each round until the 8 min time cap
Wednesday, November 17, 2021
Thursday 18th November 2021
Bench Press
- · 10-8-6-4
8 Rounds
- ·
8
DB Clusters (Squat clean thrusters)
- ·
8
Crunch knee to opposite elbow
- ·
8
Box Jumps
Tuesday, November 16, 2021
Wednesday 17th November 2021
Back Squats
- ·
12-9-6-3
Gwen
15-12-9
- · Clean & Jerk
· Touch & go on floor only, no
reset between reps
·
Rest
as required between sets
Monday, November 15, 2021
Tuesday 16th November 2021
Double DB
Squat Clean & Press
- ·
4
sets of 6-10 reps
AMRAP 12
Mins
- ·
8
Pull Ups
- ·
12
Push ups
- ·
16
Squats
- ·
Sprint
100m
Sunday, November 14, 2021
Monday 15th November 2021
Deadlift
- ·
10-8-6-4-2
3 Rounds
- ·
Run
500m
- ·
15
Sumo Deadlift High Pulls
- ·
12
Chin Ups
Friday, November 12, 2021
Saturday 13th November 2021
WOD
Run 500m
Then 4
rounds
- · 15 Wall Ball
- · 15 Crunches elbow to opposite knee
- · 15 Push Ups
- · 15 Mountain Climbers
Run 500m to
finish
Thursday, November 11, 2021
Friday 12th November 2021
5 cycles of 3min AMRAP
- · 3 Burpees
- · 6 DB Snatches (22.5/15)
- · 9 Box Jumps
Rest 1
min between rounds
Wednesday, November 10, 2021
Thursday 11th November 2021
Deadlift
- · 2 x 5 reps
- · 2 x 3 reps
- · 2 x 2 reps
4 Rounds
- ·
30
Squats
- ·
20
KB Swings (20/12)
- ·
10
KB Presses
Tuesday, November 9, 2021
Wednesday 10th November 2021
Mary
AMRAP 20 mins
- · 5 Handstand Push Ups
- · 10 Pistols (single leg squats)
- · 15 Pull Ups