Christmas Close

 We are now closed for a Christmas break. There will be no gym sessions between Christmas and New Year.

The next CrossFit session will be January 4th.

The Living Stronger will re commence on Wednesday January 5th.

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 23^rd at 6am.

We need a break so the gym will be closed between Christmas & New Year.

Normal times will resume on Tuesday January 4^th.

Merry Christmas to all.

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

Friday 17th December 2021

 

Push Press

• ·       4 x 3 reps

Split Jerk

• ·       4 x 3 reps

Grace

• ·       30 Clean & Jerks (60/40)

Thursday 16th December 2021

 

Cindy

AMRAP 20mins

• ·       5 Pull Ups
• ·       10 Push ups
• ·       15 Squats

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

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

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

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.

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

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

Wednesday 8th December 2021

 

Front Squats

• ·       4 x 3 Reps

DT

5 Rounds

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

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

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

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

Friday 3rd December 2021

 

Back Squats

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

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

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.

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

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)

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.

Thursday 25th November 2021

 

Front Squats

• ·       8-6-4-2-2-2

8 Rounds

• ·       8 Wall Ball
• ·       8 Toes to Bar

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

Tuesday 23rd November 2021

 

4 sets of 8 reps

• ·       Ring Push Ups & Jumping Pull Ups

EMOM 15 mins

• ·       6 Power Snatches
• ·       3 Overhead Squats

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.

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

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

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

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

Monday 15th November 2021

 

Deadlift

• ·       10-8-6-4-2

3 Rounds

• ·       Run 500m
• ·       15 Sumo Deadlift High Pulls
• ·       12 Chin Ups

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

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

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

Wednesday 10th November 2021

 

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups