Monday 1st September 2025

 

Monday 01/09/2025 (evening only)

Front Squats

• ·       5 x 3 reps

6 Rounds

• ·       10 KB Snatches each arm (20/12)
• ·       10 KB Thrusters each arm
• ·       10 KB Twists

Timetable change 30/8 to 6/9

 

Timetable change

I’m taking a shot break.

From tomorrow - 30/8 to 6/9 (Saturday to Saturday) there will be no morning CrossFit Sessions.
Limited sessions at 5:30pm Monday, Wednesday & Friday. Stay tuned in case there are changes to evenings.

The next morning session will be Monday 8^th September.

Friday 29th August 2025

 

Wide Grip Deadlift

• ·       5 x 4 reps

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists
• ·       50 KB Swings
• ·       50 Hanging Knee Raises
• ·       50 Goblet Squats
• ·       25 Burpees

Thursday 28th August 2025

 

Back Squats

• ·       3 x 3

DT

5 Rounds

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

Wednesday 27th August 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.

Tuesday 26th August 2025

 

Push Press

• ·       4 x 3 reps

Nancy

5 Rounds

• ·       Run 400m
• ·       15 Overhead Squats (40/30)

Monday 25th August 2025

 

Deadlift

• ·       4 x 5 Reps

Tabata (8rds each 20secs work 10 secs rest)

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

Saturday 23rd August 2025

 

Whitten

5 Rounds

• ·       22 KB Swings (24/16)
• ·       22 Box jumps
• ·       Run 400m
• ·       22 Burpees
• ·       22 Wall Ball

Friday 22nd August 2025

 

Front Squats

• ·       4 x 2 reps

15-12-9

• ·       Devils Presses
• ·       DB Squats

Rest 1 min between rounds

Thursday 21st August 2025

 

KB Deadlifts

• ·       12-12-12-12

5 Rounds

• ·       20 Push Press (30/20)
• ·       20 Wall Ball
• ·       20 Box Step Overs

Wednesday 20th August 2025

 

Arm Bar

• ·       2 sets of 2 each arm

Bent Over Rows

• ·       5-5-5-5

DB Fun – 10 Rounds

• ·       10 DB Swings (20/15)
• ·       10 DB Snatches
• ·       10 DB Push Press
• ·       10 Lunge Steps with DB
• ·       10 Double Unders

Tuesday 19th August 2025

 

Weighted Pull Ups

• ·       5 x 5

Push Press

• ·       8-8-8

WOD

• ·       100 Squats
• ·       80 Sit Ups
• ·       60 Push Ups
• ·       40 Pull Ups
• ·       20 Handstand Push Ups

Monday 18th August 2025

 

Bottoms Up KB Press

• ·       6 sets of 2 (each arm)

Deadlift

• ·       3-3-3-3-3

EMOM 12 mins

• ·       3 Burpees
• ·       Sprint 30m

Saturday 16th August 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 15th August 2025

 

Back Squats

• ·       5,3,3,2,2,1,1

WOD

Run 400m

• Then 5 Rounds
• ·       12 Pull Ups
• ·       12 Sumo Deadlift High Pulls
• ·       24 Step ups

Run 400m to finish

Thursday 14th August 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 13th August 2025

 

Arm Bar

• ·       4 each side

Single arm rows (KB or DB)

• ·       3 sets of 8 each arm

EMOM 16 mins

• ·       6 Push Ups
• ·       9 Sit Ups
• ·       12 Squats

Tuesday 12th August 2025

 

Shoulder to Overhead (push press or jerk)

• ·       4 sets of 4 reps

5 Rounds

• ·       3 Wall Walks
• ·       6 Clean & Jerks (60/40)
• ·       9 Toes to bar

Monday 11th August 2025

 

Deadlift

• ·       5 sets of 3 reps

AMRAP 12mins

• ·       10 Single arm KB swings (L) (24/16)
• ·       10 Single arm KB swings (R).
• ·       20 Front Rack Lunges (KB)
• ·       20 Sit Ups

Saturday 9th August 2025

 

Zeus

3 Rounds

• ·       30 Wall ball
• ·       30 Sumo Deadlift High Pulls (30/20)
• ·       30 Box Jumps
• ·       30 Push Press (30/20)
• ·       Row 30 Cals
• ·       30 Push ups
• ·       10 Bodyweight Back Squats

As always everything can be modified.

Friday 8th August 2025

 

Deadlifts

• ·       5 x 3 reps

Helen

4 Rounds

• ·       40 Jumping Jacks
• ·       15 KB Swings (24/16)
• ·       12 Pull Ups

Thurtsday 7th August 2025

 

Zercher Squats

• ·       4 x 4

5 Sets (untimed)

• ·       3 Snatch Grip Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Power Snatches

Isabel

• ·       30 Snatches (60/40)

Wednesday 6th August 2025

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 5th August 2025

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

• ·       9 Deadlifts (100/65)
• ·       12 Pistols (alt leg)
• ·       Sprint driveway

Monday 4th August 2025

 

Glute Bridges

• ·       4 sets of 12 reps

Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       16 Alt DB Snatches (20/15)
• ·       12 Push Ups
• ·        8 Toes to bar

Saturday 2nd August 2025

 

Fat Amy

• ·       50 Squats
• ·       10 Burpees
• ·       40 Sit Ups
• ·       10 Burpees
• ·       30 Lunges
• ·       10 Burpees
• ·       20 KB Swings (24/16)
• ·       10 Burpees
• ·       10m Bear Crawl
• ·       10 Burpees
• ·       20 KB Swings
• ·       10 Burpees
• ·       30 Lunges
• ·       10 Burpees
• ·       40 Sit Ups
• ·       10 Burpees
• ·       50 Squats