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