Tuesday 1st August 2023

 

WOD

21-15-9

• ·       Deadlift (100/65)
• ·       Run 200m between sets

Rest 3 mins

3 Rounds

• ·       10 Toes to Bar
• ·       10 Box jumps

Rest 3 mins

AMRAP 3 mins

• ·       Squats

Monday 31st July 2023

 

Back Squats

• ·       4 x 8 reps

6 Rounds

• ·       50 Squats
• ·       25 Push Ups

Friday 28th July 2023

 

Deadlift

• ·       8-8-8-8

4 Rounds

• ·       4 Wall Climbs
• ·       Bear Crawl to door & back

Finisher

• ·       3 Shuttle sprints (untimed)
• ·       4 lengths of car park
• ·       Rest as required between sprints

 Gym closures – July/August

Graeme is going to the US to judge at the CrossFit

Games and Lynn is taking a week off ��

CrossFit classes

July

Thur 27/7 – 6am only

Fri 28/7 – 5.30pm only

Sat 29/7 – closed

Mon 31/7 – 5.30pm only

August

Tues 1/8 – closed

Wed 2/8 – 5.30pm only

Thur 3/8 – closed

Fri 4/8 – 5.30pm only

Sat 5/8 – closed

Mon 7/8 – 5.30pm only

Tue 8/8 – closed

Strength 50+ (& Qigong)

July

Fri 28/7 – Mon 31/7 CLOSED

August

Tues 1/8 – Sun 6/8 CLOSED

Mon 7/8 onward – normal timetable

Wed 9/8 – 5.30pm only

Thur 10/8 – closed

Fri 11/8 – back to normal timetable.

Thursday 27th July 2023

 

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Scale as required

Wednesday 26th July 2023

 

Back Squats

• ·       4-4-4-4

Bench Press

• ·       5-5-5-5

15-12-9

• ·       Deadlift (60/40)
• ·       Push Press (same bar)

Tuesday 25th July 2023

 

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 Sit Ups
• ·       50 Lunges
• ·       25 Burpees

Monday 24th July 2023

 

Push Press

• ·       4-4-4-4

Chin Ups (reverse grip)

• ·       5-5-5-5

It’s a Benchmark workout (girls name)

• ·       Simple with a couple of performance points to hit.
• ·       Mentally challenging

Saturday 22nd July 2023

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Friday 21st July 2023

 

Sumo Deadlift

• ·       4-4-4

AMRAP 8 mins

• ·       3 Wall Walks
• ·       6 Box Jumps
• ·       9 Crunches

Rest 2 mins

AMRAP 8 mins

• ·       3 Toes to Bar
• ·       6 Hand Release Push Ups
• ·       9 Back Extensions

Thursday 20th July 2023

 

Pull Ups (weighted if possible)

• ·       5 x 4

5 Rounds

• ·       20 DB Snatches (20/10)
• ·       15 KB Sumo Deadlifts (24/16)
• ·       10 Front Rack Lunges with KB

Finisher

1. ·       Max Burpees in 3 mins

Wednesday 19th July 2023

 

Double KB Cleans

• ·       6 x 6

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Tuesday 18th July 2023

 

Thrusters (from rack)

• ·       4 x 3 reps

21-15-9

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       Box Jumps

Finisher

• ·       Row 3 x 200m

Monday 17th July 2023

 

Push Press

• ·       4 x 4 reps

7 Rounds

• ·       10 Pull Ups
• ·       15 Goblet Squats
• ·       20 Sit ups
• ·       Run 100m

Saturday 15th July 2023

 

Akka

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

Friday 14th July 2023

 

Turkish Get Ups

• ·       3 each side

Single arm KB Press

• ·       3 x 6 each arm

5 Rounds

• ·       16 DB Thrusters (20/12.5)
• ·       12 DB Snatches
• ·       8 Ring Dips

Thursday 13th July 2023

 

Front Squats

• ·       4 x 4 reps

AMRAP 15 mins

• ·       6 Hang Squat Clean & Press (50/30)
• ·       12 Sit Ups

Wednesday 12th July 2023

 

Wednesday 12/047/2023

Band Good Mornings

• ·       4 x 20

Glute Bridges

• ·       4 x 10

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push ups
• ·       50 Box Jumps
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Tuesday 11th July 2023

 

Suitcase Lifts (KB Deadlifts)

• ·       5 x 15 reps

Every 90secs for 18mins (12 cycles)

• ·       20 KB Twists
• ·       10 Box Jumps
• ·       Sprint Driveway

Monday 10th July 2023

 

Back Squats

• ·       5 x 3 reps

3 Rounds

• ·       21 KB Swings
• ·       15 Burpees
• ·       9 Pull Ups
• ·       60 Double Unders

Saturday 8th July 2023

 

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

Friday 7th July 2023

 

Linda

10-9-8-7-6-5-4-3-2-1

• ·       Deadlift (1 ½ Bodyweight)
• ·       Bench Press (Bodyweight)
• ·       Clean (¾ Bodyweight)

Thursday 6th July 2023

 

Push Press

• ·       3 x 3

Push Jerk

• ·       3 x 3

Tabata

8 Rounds each exercise 20secs work, 10secs rest

• ·       Pull Ups
• ·       Push Ups
• ·       Sit Ups
• ·       Squats

Wednesday 5th July 2023

 

2 Rounds

• ·       30 Wall Ball
• ·       30 KB Swings (24/16)
• ·       30 Push Press (30/20)
• ·       30 Floor Wipers (30/20)
• ·       30 Front Rack Lunges
• ·       Sprint to gate

Finisher

• ·       Row 30 cals

Tuesday 4th July 2023

 

EMOM 10 mins

• ·       1 Deadlift
• ·       1 Hang Power Clean
• ·       1 Power Clean
• ·       1 Squat Clean

For Time

• ·       50 Clean & Press (40/30)

Finisher

• ·       Suicide sprints

Monday 3rd July 2023

 

Deadlift

• ·       5 x 2 reps

4 Rounds

AMRAP 3 mins

• ·       5 Box Jumps
• ·       10 Push ups

Rest 1 min between rounds

3 Rounds

• ·       30 sec Hollow Hold
• ·       30 sec Squat Hold
• ·       20 sec Overhead Hold (15/10)