Thursday 28th March 2024

 

Nate

AMRAP 20mins

• ·       2 Muscle Ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Sub 2 pull Ups & 2 Dips for MU’s

Various options for HSPU's

Upscale option - Wall Facing HSPU’s

Wednesday 27th March 2024

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

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

Rest 1 min between rounds

Tuesday 26th March 2024

 

Back Squats

Reps at

• ·       80% of 1RM x 4 reps
• ·       70% of 1RM x 6 reps
• ·       60% of 1RM x 8 reps
• ·       50% of 1RM x 10 reps

Rest as required between sets

Finisher

• ·       Run 3 x 400m

Monday 25th March 2024

 

Deadlift

• ·       4 x 8 reps

4 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run 400m

Saturday 23rd March 2024

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings (24/16)

Friday 22nd March 2024

 

Strict Pull Ups (weighted if possible)

• ·       6 x 3 reps

6 Rounds

• ·       15 Push Ups
• ·       20 Goblet Squats
• ·       25 Sit Ups
• ·       Sprint 100m

Thursday 21st March 2024

 

Death by Clean & Jerk

2 x 10 mins sets with 3 min rest

• ·       Set 1 – reps 3 – 12
• ·       Set 2 – reps 1 -10

Beginning at reps above, increase by 1 rep each minute for 10 minutes. Rest the remaining time in the minute when reps have been completed.

Wednesday 20th March 2024

 

Bench Press

• ·       4 x 3 reps

7 Rounds

• ·       12 DB Snatches – 6 each arm (20/10)
• ·        Bear Crawl 20m
• ·       Farmers Walk 30m (24/16 KB)

Tuesday 19th March 2024

 

Deadlift

• ·       5 x 3 reps

AMRAP 15 mins

• ·       Run 200m
• ·       12 Sumo Deadlift High Pulls (KB)
• ·       9 Push Ups

Monday 18th March 2024

 

CrossFit Open 24.3

For time

5 Rounds

• ·       10 Thrusters (Weight 1)
• ·       10 Chest to Bar Pull Ups

Rest 1min

Then 5 Rounds

• ·       7 Thrusters (Weight 2)
• ·       7 Bar Muscle Ups

Time cap 15mins

RX

16-54 - W1 43/29

              W2 61/43

55+    - W1 29/20 & chin over bar pull ups

              W2 43/29 & chest to bar pull ups

Scaled

16-54 - W1 29/20 & jumping chest to bar pull ups

              W2 43/29 & chin over bar pull ups

55+    -  W1 20/15 & jumping chest to bar pull ups

              W2 29/15 & chin over bar pull ups

Saturday 16th March 2024

 

Mini Eva

8 Rounds

1. ·       Run 200m
2. ·       15 KB Swings (24/16)
3. ·       15 pull Ups

Friday 15th March 2024

 

3 Rounds in FGB Format

• ·       Wall Ball
• ·       Sumo Deadlift High Pull (KB)
• ·       Lunges (with DB)
• ·       DB Press
• ·       Shuttle run

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).Count total reps completed including calories on rower.

Thursday 14th March 2024

 

Linda

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

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

We’re doing this untimed as a strength/endurance exercise

Wednesday 13th March 2024

 

Push Press

• ·       4 x 4 reps

5 Rounds

• ·       12 KB Swings (24/16)
• ·       12 Toes to Bar
• ·       12 Box Jumps
• ·       Run 200m

Tuesday 12th March 2024

 

Back Squats

• ·       5 x 3

Static Holds – 3 Rounds

• ·       Handstand hold for 1 minute
• ·       Hollow for 2 mins
• ·       Plank for 2 mins
• ·       Wall Squat for 2 mins

Finisher

Shuttle runs

• ·       5 x 10m
• ·       4 x 20m
• ·       3 x 30m
• ·       2 x 40m

Monday 11th March 2024

 

CrossFit Open 24.2

AMRAP 20mins

• ·       Row 300m
• ·       10 Deadlifts
• ·       50 Double Unders

Those not entered the Open will run 200m

RX

• 16-54 – 83kg/56kg
• 55+ - 61kg/43kg

Scaled

• 16-54 – 61kg/43kg & Single Skip
• 55+ - 43kg/29kg & Single Skip

Saturday 9th March 2024

 

It’s a mystery workout, everyone gets to contribute

Friday 8th March 2024

 

Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       12 Box Jumps
• ·       16 Hanging Knee Raises
• ·       20 Russian Twists (KB)
• ·       Run 400m

Thursday 7th March 2024

 

Back Squats

• ·       3 x 4 reps

DT

5 Rounds

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

Wednesday 6th March 2024

 

Mary

AMRAP 20mins

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

Tuesday 5h March 2024

 

Strict Press

• ·       4 x 3 reps

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Monday 4th March 2024

 

CrossFit Open 24.1

• ·       21 DB Snatches one arm
• ·       21 Burpees over DB
• ·       21 DB Snatches other arm
• ·       21Burpees over DB
• ·       15 DB Snatches one arm
• ·       15 Burpees over Bar
• ·       15 DB Snatches other arm
• ·       15 Burpees over Bar
• ·       9 DB Snatches one arm
• ·       9 Burpees over Bar
• ·       9 DB Snatches other arm
• ·       9 Burpees over Bar

Time cap 15 mins

Weights 16 - 54

• ·       Rx – 22.5/15
• ·       Scaled – 15/10

Masters 55+

• ·       Rx – 15/10
• ·       Scaled – 10/5

Teens

• ·       Rx – 15/10
• ·       Scaled – 10/5

Saturday 2ne March 2024

 

McGhee

AMRAP 30mins

• ·       5 Deadlifts (125/85)
• ·       13 Push ups
• ·       9 Box jumps

No Friday Session

 Reminder there is no evening session tonight, Friday 1st