Friday 10th April 2026

 

Push Press

• ·       4 x 6 reps

Helen

3 Rounds

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

Thursday 9th April 2026

 

Front Squats

• ·       4 x 6 reps

Ascending Ladder

3 reps each exercise increasing by 3 each round for 8 minutes. (3,6,9,12….etc.)

• ·       Thrusters (40/30)
• ·       Devils Presses (20/10)

Wednesday 8th April 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

Tuesday 7th April 2026

 

Deadlift

• ·       5 x 4 reps

5 Rounds

• ·       4 Driveway Shuttle Runs
• ·       21 Box Step Ups
• ·       15 DB Clean & Presses
• ·       9 Hans Release Push Ups

Thursday 2nd April 2026

 

Back Squats

• ·       4 x 4 reps

7 Rounds

• ·       10 DB Clusters (Squat Clean Thrusters)
• ·       10 Box Jumps
• ·       10 Tricep Dips

Wednesday 1st April 2026

 

Romanian Deadlifts

• ·       12 reps x 40/30
• ·       10 reps x 50/40
• ·       8 Reps x 60/45

Akker (Mod)

6 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

Tuesday 31st March 2026

 

Strict Press

• ·       4 x 4 reps

5 Rounds

• ·       50 Double Unders
• ·       12 Hang Power Clean & Presses (40/30)
• ·       12 Toes to Bar

Monday 30th March 2026

 

Wide Grip Deadlift

• ·       5 x 4 reps

The Other 300

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 DB Presses (15/10)
• ·       50 Lunges
• ·       25 Burpees

Thursday 26th March 2026

 

Tempo Back Squats (down slow, up fast)

• ·       10-8-6-4-2-2
• ·       Add load as reps reduce but maintain speed up.

Rest as required between sets

Finisher

• ·       Run 3 x 400m
• ·       Or Row 3 x 500m
• ·       Rest between runs

Wednesday 25th March 2026

 

Push Jerk

• ·       5 x 4 reps

21-18-15-12-9

• ·       KB Swings
• ·       Box Jumps

Tuesday 24th March 2026

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Monday 23rd March 2026

 

Deadlift

• ·       4 x 6 reps

6 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run Car Park

Friday 20th March 2026

 

Bench Press

• ·       4 x 4

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Finisher - Sally

Thursday 19th March 2026

 

Bench Press

• ·       4 x 4

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Finisher - Sally

Wednesday 18th March 2026

 

Deadlift

• ·       5-3-3-2-2-1-1

Running Annie

Driveway sprints

• ·       5-4-3-2-1
• ·       Door to gutter and back is 1 rep

Sit Ups

• ·       50-40-30-20-10

Tuesday 17th March 2026 (5:30pm)

 

Open 26.3

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (43/29)
• ·       12 Burpees over Bar
• ·       12 Thrusters (43/29)

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (52/34)
• ·       12 Burpees over Bar
• ·       12 Thrusters (52/34)

2 Rounds

• ·       12 Burpees Over Bar
• ·       12 Cleans (61/38)
• ·       12 Burpees over Bar
• ·       12 Thrusters (61/38)

16min time cap

Monday 16th March 2026

 

Squat Therapy

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (Single leg squat)
• ·       15 Pull Ups

Friday 13th March 2026

 

Push Press

• ·       3 x 3 reps

AMRAP 6 mins

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

Rest 2 mins

AMRAP 6 mins

• ·       5 Devils Presses
• ·       10 DB Hang Power Cleans
• ·       15 Plate Sit Ups

Rest 2 mins

AMRAP 6 mins

• ·       5 Wall Ball
• ·       10 Sumo Deadlift High Pulls (KB)
• ·       15 KB Swings

Thursday 12th March 2026 (5:30pm)

 

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

Wednesday 11th March 2026

 

Front Squats

• ·       8-6-4-2-2

5 Rounds

• ·       12 Russian KB Swings
• ·       12 Toes to Wall
• ·       12 Goblet Squats
• ·       Run 200m

Tuesday 10th March 2026 (5:30pm)

 

Open 26.2

• ·       80ft DB Overhead Walking Lunge
• ·       20 Alt DB Snatches
• ·       20 Pull Ups
• ·       80ft DB Overhead Walking Lunge
• ·       20 Alt DB Snatches
• ·       20 Chest to Bar Pull Ups
• ·       80ft DB Overhead Walking Lunge
• ·       20Alt DB Snatches
• ·       20 Muscle Ups

Scaling options including alt exercises.

Monday 9th March 2026

 

Sumo Deadlift

• ·       4 x 3 reps

Strict Pull Ups

• ·       3 x 4 reps

AMRAP 15 mins

• ·       12 KB Swings
• ·       9 Push Ups
• ·       6 Box Jumps

Thursday 5th march 2026 (5:30pm)

 

Back Squats

·       3 x 4 reps

DT

5 Rounds

·       12 Deadlifts (70/45)

·       9 Hang Power Cleans

·       6 Push Jerks

Wednesday 4th March 2026

 

Incline Bench Press

• ·       3 x 6

Reverse Flies

• ·       3 x 6

6 Rounds

• ·       Run 200m
• ·       25 Sit Ups
• ·       20 KB Swings
• ·       15 Push Ups

Monday 2nd March 2026

 

Strict Press

• ·       4 x 2 reps

5 Rounds

• ·       16 Sumo Deadlift High Pulls (KB)
• ·       16 KB Swings
• ·       16 Push Ups
• ·       16 Mountain Jumpers
• ·       Sprint 100m

 

CrossFit Open workouts will be programmed for Tuesday evenings (5:30pm) for the next 3 weeks.

Scaled or modified versions will be available.

If you have registered, we’ll need to schedule a different time because scores will be due Tuesday mornings.

THursday 26th February 2026 (5:30pm)

 

Fight Gone Really Bad (5:30pm)

5 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.

Wednesday February 25th

 

Back Squats

• ·       5-3-3-2-2-2

4 Rounds

• ·       15 Pull Ups
• ·       12 Devills Presses
• ·       40 Double Unders

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