Monday 24th November 2025

 

Back Squats

• ·       5 x 4 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups

This week

 

This week’s gym plan for CrossFit sessions

6am sessions – Monday & Wednesday

5:30pm sessions – Monday, Wednesday & Thursday

This is somewhat of a test week so stay tuned there may be changes.

Living Stronger sessions as normal.

 

No more CrossFit sessions this week.

Next weeks schedule will be posted tomorrow.

Tuesday 18th November 2025

 

Sumo Deadlift

• ·       4 x 5 reps

4 Rounds

• ·       15 Push Ups
• ·       15 Pull Ups
• ·       15 Wall Ball
• ·       Run 400m

Monday 17th November 2025 (5:30pm only)

 

Front Squats

• ·       8-6-4-2-2

5 Rounds

• ·       12 Russian KB Swings
• ·       12 Sit Ups
• ·       12 Box Jumps
• ·       Run 200m

This Week

 CrossFit sessions this week are Monday, Tuesday & Wednesday evening at 5:30pm only

Update

 

Evening CrossFit sessions at 5:30 this week are confirmed.

We’ll work out next week as we have more information, 3 days of various appointments coming up.

Next 2 Weeks

 

No morning CrossFit sessions for the next 2 weeks, grounded for more tests etc.

Monday evening is ok, stay tuned for more info after Tuesday.

No Sessions Friday or Saturday

 There is no evening session today (Friday) or Saturday morning.

CrossFit 6am

 There will be no 6am CrossFit sessions this week.

Evening sessions at 5:30 as normal at this stage, stay tuned.

Living stronger sessions as normal.

Friday 24th October 2025

 

Push Press

• ·       4 x 3 reps

5 Rounds

• ·       10 DB Presses each arm
• ·       15 Sit Ups
• ·       20 Step Ups
• ·       25 Jumping Jacks

Thursday 23rd October 2025

 

No 6am session Thursdays

Overhead Squats

• ·       4 x 4 reps

6 Rounds

• ·       20 Squats
• ·       20 KB Twists
• ·       10 Sumo Deadlift High Pulls
• ·       10 Pull Ups

Wednesday 22nd October 2025

 

5 Rounds x 3 sets each round

• ·       3 Power Cleans
• ·       6 Push Press
• ·       9 Front Squats

Rest 1 min between sets

Tuesday 21st October 2025

 

Deadlift

• ·       5 x 3 reps

4 Rounds

• ·       15 KB Swings
• ·       10 Box Jumps
• ·       Run 400m

Monday 20th October 2025

 

DB Flies

• ·       4 x 8 reps

AMRAP 20mins

• ·       5 DB Snatches each arm
• ·       10 Step Ups
• ·       10 Dips
• ·       Sprint driveway

No Thursday CrossFit sessions from this week.

Saturday 18th October 2025

 

Crain

2 Rounds

• ·       34 Push ups
• ·       Sprint 50m
• ·       34 Deadlifts (60/40)
• ·       Sprint 50m
• ·       34 Box Jumps
• ·       Sprint 50m
• ·       34 Clean & Jerks (40/30)
• ·       Sprint 50m
• ·       34 Burpees
• ·       Sprint 50m
• ·       34 Wall ball
• ·       Sprint 50m
• ·       34 Pull Ups
• ·       Sprint 50m

Friday 17th October 2025

 

Cindy

AMRAP 20mins

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

Thursday 16th October 2025

 

DT

5 Rounds

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

Wednesday 15th October 2025

 

Back Squats

• ·       5 x 4 reps

21-15-9-6-3

• ·       Thrusters (40/30)
• ·       Double Unders x3 (63-45-27-18-9)

Tuesday 14th October 2025

 

4 x 4 reps each

• ·       Weighted Pull Ups
• ·       Decline Push Ups (feet elevated)

Death by Clean & Jerk

• ·       1 Rep in 1^st minute, increasing by 1 rep each minute for 12 minutes.
• ·       1,2,3,4,5…..12

Rest 3 mins

• ·       3 reps in 1^st minute increasing by 1 reps each minute for 8 minutes.
• ·       3,4,5,6….10

Monday 13th October 2025

 

4 x 5 reps each

• ·       Bent Over Rows
• ·       DB Curls to Arnold Press

AMRAP 20mins

• ·       5 Single Arm KB Swings each arm (24/16)
• ·       10 KB Lunges
• ·       10 Hand Release Push Ups
• ·       Sprint Driveway

Saturday 11th October 2025

 

Saturday 11/10/2025

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box Jumps
• ·       25 Pull Ups

Friday 10th October 2025

 

Push Press

• ·       4 x 4 reps

8 Rounds

• ·       Run 200m
• ·       15 KB Swings (24/16)
• ·       15 Pull Ups

Thursday 9th Ocxtober 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 8yh October 2025

 

Kelly

5 Rounds

• ·       Run 400m
• ·       30 Wall Ball shots
• ·       30 Box Jumps

Tuesday 7th October 2025

5:30pm only 

Back Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       20 Squats
• ·       16 KB Swings (24/16)
• ·       12 KB Push Press

5

5

Saturday 4th October 2025

 

Murph

• ·       Run 1600m
• ·       100 Pull Ups
• ·       200 Push Ups
• ·       300 Squats
• ·       Run 1600m

Friday 3rd October 2025

 

Deadlift

• ·       5 x 4 reps

3 Rounds

• ·       Farmers walk to end of Driveway
• ·       Run to fence
• ·       Farmers walk to gym
• ·       16 DB Presses (20/10)
• ·       16 Dips
• ·       16 Goblet Squats (DB)

Thursday 2nd October 2025

 

21-15-9

• ·       Thrusters (40/30)
• ·       Toes to Bar

Rest

15-12-9

• ·       Snatches
• ·       Burpees

Wednesday 1st October 2025

 

Glute Bridges

• ·       3 x 12

Strict Pull Ups (weighted if possible)

• ·       5 x 3

WOD

25-20-15-10-5

• ·       Step Ups
• ·       Sprint 200m between sets & to finish

Rowing intervals

3 sets of 3 intervals

• ·       Sprint 30secs
• ·       Rest 15 secs

Tuesday 30th September 2025

 

Strict Press

• ·       5-3-3-2-2

4 Rounds

• ·       12 Hang Power Cleans (40/30)
• ·       12 Push Press
• ·       12 KB Front Rack Lunges (24/16)
• ·       24 Single Arm KB Swings (24/20)

Monday 29th September 2025

 

Back Squats

• ·       5 x 3 reps

Running Annie

Driveway Sprints between sit up sets

• ·       5-4-3-2-1

Sit Ups

• ·       50-40-30-20-10

Sprints – to street then back end of car park is 1 rep

Saturday 27th September 2025

 

Jack

AMRAP 20mins

·       10 Push Press (50/35)

·       10 KB Swings (24/16)

·       10 Box Jumps

Friday 26th September 2025

 

DB Bench Flies

• ·       3 x 10 reps

DB Reverse Flies

• ·       3 x 10 reps

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

Wednesday 24th September 2025

 

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.

Tuesday 23rd September 2025

 

Push Press

• ·       3-3-2-2-1-1

24-20-16-12-8-4

• ·       Alternating DB Snatches (15/10)
• ·       Pull Ups

Monday 22nd September 2025

 

Front Squats

• ·       3-3-2-2-1-1

5 Rounds

• ·       Run 200m
• ·       20 Goblet Squats
• ·       15 KB Swings (24/16)
• ·       10 Hand Release Push Ups

Saturday 20th September 2025

 

Open 12.3

AMRAP 18mins.

• ·       Run 100m
• ·       15 Box Jumps
• ·       12 Push Press
• ·       9 Toes to Bar

Friday 18th September 2025

 

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 between 30-40 minutes to complete.

Thursday 18th September 2025

 

Push Press

• ·       3 x 3reps

Jennifer

AMRAP 26 mins

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

Wednesday 17th September 2025

 

Back Squats

• ·       5 x 4 reps

WOD

• ·       21 Deadlifts (90/55)
• ·       7 Wall Walks
• ·       15 Deadlifts
• ·       5 Wall Walks
• ·       9 Deadlifts
• ·       3 Wall Walks

Tuesday 16th September 2025

 

5 x 3min Rounds

• ·       10 DB Clean & Jerks (20/12.5)
• ·       15 Pull Ups
• ·       Max shuttle runs in time remaining in 3mins

·       1 min rest between rounds

There will be no morning sessions tomorrow, Wednesday 17^th.

Monday 15th September 2025

 

Deadlift

• ·       3 x 3 reps
• ·       2 x 2 reps

AMRAP 4mins

• ·       8 KB Sumo Deadlift High Pulls
• ·       8 Push Ups

Rest 2 mins

AMRAP 4mins

• ·       8 KB Swings
• ·       8 Goblet Squats

Rest 2 mins

AMRAP 4 mins

• ·       8 Wall Ball
• ·       8 Sit Ups