Friday 20th February 2026 (6am)

 

The Seven (mod)

7 Rounds

·       7 Inchworms

·       7 Thrusters

·       7 Knees to Elbow

·       7 Deadlift

·       7 Burpees

·       7 KB Swings

·       7 Pull Ups

Thursday 19th February 2026 (5:30pm)

 

The Seven

7 Rounds

·       7 Handstand Push Ups

·       7 Thrusters (60/40)

·       7 Knees to Elbow

·       7 Deadlifts (110/70)

·       7 Burpees

·       7 KB Swings (32/24)

·       7 Pull Ups

Wednesday 18th February 2026

 

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 17th February 2026

 

Shoulder to Overhead (push press or jerk)

• ·       4 x 4 reps

5 Rounds

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

Monday 16th February 2026

 

Deadlift

• ·       5 sets of 3 reps

AMRAP 14mins

• ·       14 Single arm KB swings (24/16).
• ·       14 Goblet Squats (KB)
• ·       14 Overhead Sit Ups

Friday 13th February 2026 (6:00am)

 

Deadlifts

• ·       6 x 4 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

Thursday 12th February 2026 (5:30pm)

 

5 Sets (untimed)

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

Isabel

• ·       30 Snatches (60/40)

Rest 3 mins

4 Rounds

• ·       Sprint 40m
• ·       6 Box Jumps
• ·       6 Wall ball

Rest 3 mins

12-9-6

• ·       Thrusters (40/30)
• ·       Burpees

7 min time cap on each of the 3 workouts

Wednesday 11th February 2026

 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 10th February 2026 (5:30pm)

 

Push Press

• ·       4 sets of 4 reps

7 Rounds

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

Monday 9th February 2026

 

Bar Good Mornings

• ·       4 sets of 12 reps

AMRAP 20 mins

• ·       12 Bar Hang Squat Cleans (40/30)
• ·         9 Push Ups
• ·         6 Floor Wipers

Friday 6th February 2026 (6am)

 

Bench Press

• ·       4 x 3 reps

4 Rounds

• ·       Run 200m
• ·       40m Farmers Walk
• ·       20 Overhead Sit Ups
• ·       20 DB Snatches
• ·       20 Overhead Lunges

Thursday 5th February 2026 (5:30pm)

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Box Jumps
• ·       12 Burpees

Wednesday 4th February 2026

 

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 3rd February 2026 (5:30pm)

 

2 x 12-20 reps

• ·       Band Reverse Flies
• ·       DB Flies on bench

5 x 3min Rounds

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

·       1 min rest between rounds

Monday 2nd February 2026

 

Deadlift

• ·       5 x 5 reps

AMRAP 4mins

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

Rest 2 mins

AMRAP 4mins

• ·       8 KB Swings (24/16)
• ·       8 Goblet Squats

Rest 2 mins

AMRAP 4 mins

• ·       8 DB Step Ups (20/10)
• ·       8 Knee to Opposite Elbow (on floor)

 

No CrossFit sessions this Friday (30^th)

Back to current timetable from Monday

Thursday 29th January 2026 (5:30pm)

 

Snatch Balance

• ·       3-3-2-2

Overhead Squats

• ·       3 x 3 reps

Nancy

5 Rounds

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

Wednesday 28th january 2026

 

Strict Press

• ·       4 x 3 reps

Ellen

3 Rounds

• ·       20 Burpees
• ·       21 DB Snatches (22.5/15)
• ·       12 DB Thrusters

Tuesdaay 27th January 2026 (5:30pm)

 

The 300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball Shots (9/6)
• ·       50 Floor Wipers (60/40)
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Friday 23rd Januaary 2026 (6am)

 

Front Squats

Max reps at % of 1RM

• ·       90%, 80%, 70%, 60%
• ·       Rest as required between sets

Row 3 x 500m

Thursday 22nd January 2026

 

Turkish Get Ups

• ·       3 each side alternating

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 21st January 2026

 

Back Squats

• ·       5 x 3 reps

21/15/9

• ·       Thrusters (40/30)
• ·       KB Swings (24/16)

Tuesday 20th January 2026 (5:30pm)

 

Push Press

• ·       4 x 5 reps

AMRAP 14mins

• ·       10 DB Snatches (22.5/15)
• ·       10 Toes to Bar
• ·       10 Box Jumps

Monday 19th January 2026

 

Sumo Deadlift

• ·       5 x 2 reps

Tabata

20 secs work, 10 secs rest for 8 sets each

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

Friday 16th January 2026 (6am)

 

Bench Press

• ·       4 x 6 reps

4 Rounds

• ·       15 DB Clean & Press (20/12.5)
• ·       12 Box Jumps
• ·       9 KB Twists (24/16)

Thursday 15th January 2026

 

(5:30pm)

Deadlifts

• ·       4 x 4 reps

6 Rounds

• ·       12 Pull Ups
• ·       6 Devils Presses (15/10)
• ·       Farmers Walk (KB – 24/16)

Wednesday 14th January 2026

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Tuesday 13th January 2026 (5:30pm)

 

Tuesday 13/01/2026 (5:30pm)

Push Press

• ·       4 x 4 reps

AMRAP 12mins

• ·       8 Snatches (50/35)
• ·       8 Floor Wipers
• ·       4 Handstand Push Ups

Monday 12th Januaary 2026

 

Front Squats

• ·       5 x 3 reps

5 Rounds

• ·       16 KB Clean & Presses (24/16)
• ·       12 Overhead Lunges
• ·       Sprint 200m

Friday 9th January 2026

 

 (6am only)

DB Bench Press

• ·       4 x 10 reps

6 Rounds

• ·       12 DB Clean & Press
• ·       12 Box Jumps
• ·       12 Crunches

Thursday 8th January 2026

  (5:30pm only)

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.

Wednesday 7th January 2025

 

Cindy

AMRAP 20mins

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

Tuesday 6th January 2026

 

Glute Bridges

• ·       3 x 3

Good Mornings

• ·       3x3

Turkish get Ups

• ·       2 each side

DT

5 Rounds

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

Monday 5th January 2026

 

Tempo Back Squats

• ·       4 x 4 reps

Descent for 4 count, ascent 2 count.

6 Rounds

• ·       20 Single Arm KB Swings – 10 each arm (24/16)
• ·       10 Hand release Push Ups
• ·       10 Hanging Knee Raises
• ·       Run 100m

Timetable for January

6am CrossFit

·       Monday, Wednesday, Friday

5:30pm CrossFit

·       Monday, Tuesday, Wednesday, Thursday