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