We are done for the year. Now closed for a brief holiday after an eventful year, we need a break!

We re-open on Monday January 5^th.

Monday 22nd December 2025

 

DB Push Press

• ·       3 x 5 each arm

Strict Pull Ups

• ·       3 x 5 reps

Open 22.1 (Mod)

AMRAP 15mins

• ·       3 Wall Walks
• ·       12 DB Snatches (Alternating arms)
• ·       15 Step Ups

Thursday 18th December 2025

 

CrossFit Total

3 attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

There will be a warm up and appropriate practice lifts, then you commit to 3 attempts for each exercise.

Note: There will be no CrossFit sessions Friday. 
The last gym session will be Monday 22nd, then we'll take a break and back on Jnauary 5th

Wednesday 17th December 2025

 

DB Bench Flies & Reverse Flies

• ·       4 x 6 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

Tuesday 16th December 2025

 

Gretel

10 Rounds

• ·       3 Clean & Jerks (60/40)
• ·       3 Burpees over Bar

Or

Indrid

10 Rounds

• ·       3 Snatches (60/40)
• ·       3 Burpees Over Bar

Monday 15th December 2025

 

Kelly

5 Rounds

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

Wednesday 10th December 2025

 

12 Days of Christmas

1. 100m Run

2. SDLHP (KB)

3. Hang Power Cleans

4. Wall Ball

5. Pull Ups

6. Burpees

7. KB Swings

8. Push Ups

9. Knee to Elbow/ Knee Raise

10.     DB Snatches

11.     Push Press

12.     Lunges

Just like the song

Run, then 2 SDLHP, run, then3,2,1: 4,3,2,1 etc

Tuesday 9th December 2025

 

Deadlifts

• ·       5-3-3-2-2-2

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

• ·       Goblet Squats (24/16)
• ·       Russian Twists
• ·       KB Swings

Monday 8th December 2025

 

Front Squats

• ·       4 x 8 Reps

5 Rounds

• ·       Run 200m
• ·       10 Deadlifts (100/65)
• ·       15 DB Hang Squat Cleans
• ·       20 DB Push Presses

Thursday 4th December 2025

 

Overhead Squats

• ·       5 x 4 reps

21-15-9

• ·       Thrusters (40/30)
• ·       Burpees

Wednesday 3rd December 2025

 

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit ups
• ·       50 Squats

Rest 3 mins between rounds

Tuesday 2nd December 2025

 

5:30pm only

Med Ball Cleans (catch in squat)

• ·       5 x 10 reps

DT

5 Rounds

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