Tuesday 1st July 2025

 

Push Press

• ·       4 x 4 reps

21-18-15-12-9-6-3

• ·       Wall Ball
• ·       KB Swings (24/16)
• ·       Push Ups

Monday 30th June 2025

 

Deadlift

• ·       5 x 3 reps

Bad Annie

50-40-30-10-10

• ·       Double Unders
• ·       Squats

20-16-12-8-4

• ·       Pull Ups

Saturday 28th June 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 27th June 2025

 

Mini Eva

8 Rounds

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

Thursday 26th June 2025

 

Static Holds – 3 x 30secs

• ·       Wall Squat
• ·       Plank on hands
• ·       Bar Hang

Mary

AMRAP 20mins

• ·       5 Handstand Push Ups
• ·       10 Single Leg Squats (alternating)
• ·       15 Pull Ups

Wednesday 25th June 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

Tuesday 24th June 2025

 

Push Press

• ·       4 x 4 reps

5 Rounds

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

Monday 23rd June 2025

 

Back Squats

• ·       3 x 4 reps

3 Rounds in FGB Format

• ·       Wall Ball
• ·       DB Snatch
• ·       DB Overhead Lunges
• ·       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.

Saturday 21st June 2025

 

Teddy Sheehan VC

4 Rounds

• ·       Run 240m
• ·       12 Devils Presses (22.5/15)
• ·       12 DB Shoulder to Overhead
• ·       12 DB Squats

Friday 20th June 2025

 

Arm Bar

• ·       3 each arm

Renegade Rows

• ·       4 x 6 reps each arm

Every 2 mins for 8 Rounds

• ·       5 Deadlifts (120/80)
• ·       10 Wall Ball

Thursday 19th June 2025

 

15-12-9-6-3

• ·       Toes to Bar
• ·       Double KB Overhead Walking Lunge (24/16)

At 12mins (12mins to complete the previous set)

15-12-9-6-3

• ·       Shuttle Runs
• ·       Squat Jumps (touch bar above reach)

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