Wednesday 18th June 2025

 

WOD

• ·       15 Box Jumps (24/20)
• ·       Run 400m
• ·       20 Box Jumps (24/20)
• ·       Run 400m
• ·       25 Box Jumps (20/20)
• ·       Run 400m

Monday 16th June 2025

 

EMOM 18mins

• ·       Min1 - 5 Power Cleans (70/45)
• ·       Min2 – 30 Double Unders
• ·       Min3 – 5 Pull Ups, 10 Push Ups, 15 Squats

Repeat for 6 sets

Saturday 14th June 2025

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

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.

Friday 13th June 2025

 

DB Bench Press

• ·       4 x 6 reps

Fran

21-15-9

• ·       Thrusters (42/30)
• ·       Pull Ups

Thursday 12th June 2025

 

Overhead Squats

• ·       4 x 2 reps

18-15-12-9-6-3

• ·       Deadlift (60/45)
• ·       Box Jumps

Wednesday 11th June 2025

 Sumo Deadlift

• ·       5 x 3 reps

4 Rounds

• ·       20 DB Snatches (20/12.5)
• ·       16 Wall Ball
• ·       12 Burpees

Tuesday 10th June 2025

 

5:30pm session only

Push Press

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Monday 9th June 2025

 

Kings Birthday Holiday – no gym sessions this Monday

Next gym sessions:

• ·       CrossFit at 5:30pm Tuesday 10th
• ·       CrossFit at 6am Wednesday 11th
• ·       Living Stronger at 8am Wednesday 11^th

Saturday 7th June 2025

 

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 6th June 2025

 

DB Push Press

• ·       5 x3 reps

AMRAP 16mins

• ·       6 Deadlifts
• ·       12 DB Clean & Presses (15/10)
• ·       Sprint 50m

Thursday 5th June 2025

 

AMRAP 14mins

• ·       3 Burpees
• ·       6 Hang Power Snatches (50/35)

Finisher

Farmers Carry

• ·       3 x 50m (KB 2 x 24/16)

Wednesday 4th June 2025

 

Turkish Get Ups

• ·       2 sets of 3 each side.

Chelsea

EMOM 30mins

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

Tuesday 3rd June 2025

 

Reminder there is no morning session on Tuesdays

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 7rep 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.

Monday 2nd June 2025

 

Deadlift

• ·       5-3-3-2-2

The Chief

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

·       3 Power Cleans (60/40)

·       6 Push Ups

·       9 Squats

Saturday 31st May 2025

 

Mini Murph (deconstructed)

5 Rounds

• ·       Run 200m
• ·       12 Pull Ups
• ·       24 Push Ups
• ·       36 Squats

Friday 30Th May 2025

 

Back Squats

• ·       4 x 3 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB swings (24/16)
• ·       12 Pull Ups

Thursday 29th May 2025

 

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 28th May 2025

 

Push Press

• ·       4 x 4

7 Rounds

• ·       10 Hang Power Cleans (40/25)
• ·       10 Hand Release Push Ups
• ·       10 Floor Wipers

Tuesday 27th May 2025

 

Deadlift

• ·       3 x 5 reps

Kalsu

• ·       100 Thrusters for time (60/40)
• ·       Every minute do 5 burpees

Monday 26th May 2025

 

Decline Ring Rows

• ·       5 x 8

Chin Ups

• ·       5 x 8

For 15 mins

3,6,9,12, etc

• ·       V Ups
• ·       Russian KB Swings (24/16)
• ·       10 Shuttle runs

Saturday 24th May 2025

 

Benchmark (Girls) WOD’s as a 7min AMRAP

Helen

3 Rounds

• ·       Run 200m
• ·       12 KB Swings
• ·       6 Pull Ups

Rest 3 mins

Kelly

5 Rounds

• ·       Run 40m
• ·       10 Box Jumps
• ·       10 Wall Ball

Rest 3 mins

Elizabeth

12-9-6

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

Complete as much or as many rounds of each workout in 7 minutes, rest and do the same with the next workout etc.

Friday 23rd May 2025

 

Jack

AMRAP 20mins

• ·       10 Push Press (50/35)
• ·       10 KB Swings (24/16)
• ·       10 Box Jumps

Thursday 22nd May 2025

 

DB Bench Press

• ·       5 x 5 reps

Isabel

• ·       30 Snatches for time (60/40)

Finisher

• ·       Row 3 x 250mN

Wednesday 21st may 2025

 

Deadlift

• ·       4 x 4 reps

Every 2mins for 10 rounds

• ·       12 Wall Ball
• ·       12 DB Push Press
• ·       12 DB Squats
• ·       20 Double Unders

Tuesday 20th May 2025

 

DB Bench Press

• ·       5 x 5 reps

Isabel

• ·       30 Snatches for time (60/40)

Finisher

• ·       Tabata Burpees

No gym tonight. 
Water over roads here so stay home and stay safe.

Also no 6am session tomorrow.

In view of the forecast, the 6am session tomorrow is cancelled.
The evening sessions will go ahead but stay tuned in case things change.

Monday 19th May 2025

 

Front Squats

• ·       4 x 4 reps

6 Rounds

• ·       9 Pull Ups
• ·       12 Dips
• ·       15 Box Jumps
• ·       21 Toes to Wall

Saturday 17th May 2025

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 16th May 2025

 

DB Push Press

• ·       3 x 5 each arm

Strict Pull Ups

• ·       3 x 5 reps

Open 22.1

AMRAP 15mins

• ·       3 Wall Walks
• ·       12 DB Snatches (Alternating arms)
• ·       15 Goblet Squats

Thursday 15th May 2025

 

Single Arm Overhead Squats (DB)

• ·       2-2-2-2-2-2 (each arm)

5 Rounds

• ·       10 Hand release Push Ups
• ·       Bear Crawl
• ·       20 Pistols (one leg squat) alternating

Wednesday 14th May 2025

 

Nate

AMRAP 20mins

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

Substitute:

• ·       Pull Ups & Dips for Muscle ups
• ·       Shoulder Press for HSPU

Tuesday 13th May 2025

 

Glute Bridges (single leg)

• ·       4 x 8 (each leg)

Sumo Deadlifts

• ·       4 x 8 reps

WOD

• ·       50 Double Unders
• ·       50 Squats
• ·       50 DU’s
• ·       40 Squats
• ·       50 DU’s
• ·       30 Squats
• ·       50 DU’s
• ·       20 Squats
• ·       50 DU’s
• ·       10 Squats

Monday 12th May 2025

 

Back Squats

• ·       5-3-3-2-2-1-1

21-15-9-9-15-21

• ·       Wall Ball
• ·       Overhead Sit Ups (15/10)
• ·       Sumo Deadlift High Pull (KB – 24/16)

Saturday 10th May 2025

 

300

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

Friday 9th May 2025

 

For time:

• ·       20 Burpees
• ·       100 Double Unders
• ·       20 Left Arm DB Snatches (22.5/15)
• ·       20 Right Arm DB Snatches
• ·       20 Driveway Runs
• ·       50 Single Arm Overhead DB Lunges
• ·       20 Driveway Runs
• ·       20 Left Arm DB Snatches
• ·       20 right Arm DB Snatches
• ·       100 Double Unders
• ·       20 Burpees

Thursay 8th May 2025

 

Push Jerk

• ·       4 x 3 reps

7 Rounds

• ·       7 Sumo Deadlift High Pulls (40/30)
• ·       7 Push Presses
• ·       7 Box Jump Overs

Wednesday 6th May 2025

 

Chelsea

EMOM 30mins

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

Tuesday 6th May 2025

 

DT

5 Rounds

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

Finisher

2 Sets

• ·       Run 200m
• ·       Row 250m

Monday 5th May 2025

 

Deadlift

• ·       5 x 3 reps

4 Rounds

• ·       15 Box Jumps
• ·       12 KB Swings
• ·       9 Strict Pull Ups