W.O.D: Thursday 15th April 2021

Workout of the Day: Warm up: 10 squats + reach  10 inchworms + up dog  10 lunge & rotations 10 supine and prone crucifixes 10 roll overs WOD: Cindy 20 AMRAP  5 pull ups  10 push ups  15 squats  Finisher: 3 sets  10 strict leg...

W.O.D: Wednesday 14th April 2021

Workout of the Day: Warm up: 3 minutes machine Coach’s choice 3 minute of barbell drills  Strength: A. Clean and Jerk 1RM B. Strict press 1RM 35 minutes including warm up WOD: Grace 30 clean and jerks for time 10 cut off  Cool down: Splits practise/...

W.O.D: Tuesday 13th April 2021

Workout of the Day: Warm up: 6 AMRAP  150 alt foot skips  100 single unders 50 double unders  WOD: 2000m row for time 3 rounds For time  10 devil press 400m run  Cool down: Stretch/roll...

W.O.D: Monday 12th April 2021

Workout of the Day: Warm up: 3 rounds  10 Cossack squats 10 sotts press 10 pull ups  Strength: A.1RM snatch  B. 1RM Back Squat C. 3 attempts to find max muscle ups or muscle up drills 45 minutes including warm up  Finisher: 5 Minute AMRAP Wall...

W.O.D: Friday 9th April 2021

Workout of the Day: Warm ups: 10 inchworms  10 leg swings  10 lunge and reach  Skill: 20 minutes handstand walk and hold practise  WOD: EMOM 21 minutes alternate movements for max reps  1= deadlifts,  start light add load every...

W.O.D: Thursday 8th April 2021

Workout of the Day: Warm up: 2 rounds  200m run  10 scap push ups  10 mountain climbers  WOD: AMRAP 30 3 rounds 400m run 20 push ups 10 single arm strict press each arm heavy  Remaining time AMRAP Strict pulls Strict...

W.O.D: Wednesday 7th April 2021

Workout of the Day: Warm up: 3 sets  20 pass throughs 20 crucifixes  20 Samson lunges  WOD: 5RFT @ 40/25kg 21 deadlifts  15 hang power cleans  9 shoulder to overhead  *EMOM  1 squat...

W.O.D: Tuesday 6th April 2021

Workout of the Day: Warm up: 2 rounds 20 cal row  15 hollow rocks  10 wall ball cleans  5 burpees  WOD: 24min AMRAP 24 wall balls  48 double unders  24 KB swings  48 lateral jumps over KB  *BUY OUT 1km...

W.O.D: Thursday 1st April 2021

Workout of the Day: Warm up: 15 min cap 1km Row2km bike or 1km Run 1km row WOD: AMRAP 25 25 power cleans @ 80/50 25 cal row  25 front squat 25 cal bike 25 box jumps Cool down: Swim +...

W.O.D: Wednesday 31st March 2021

Workout of the Day: Warm up: 5min AMRAP 5 sotts press 5 lying prone broom pass throughs 5 OHS Strength: 5rds for Reps 30 seconds dumbbell strict press15 seconds rest30 seconds dumbbell row15 seconds rest Then -> 5rds for Reps 30 seconds pull ups or hang 15...

W.O.D: Tuesday 30th March 2021

Workout of the Day Warm up: 2 rounds 50 skips 10 samson lunges 10 kip swings  WOD: 3rds for max Burpee Box Jumps 3 Amrap: 20 cal row10 deadliftsAmrap burpee box jumps -Rest 3 minutes- Cool down: Full body roll...

W.O.D: Monday 29th March 2021

Workout of the Day Open WOD 21.3: For total time (15 min cap) 15 front squats @ 43/29kg30 toes-to-bars15 thrustersThen, rest 1 minute before continuing with:15 front squats30 chest-to-bar pull-ups15 thrustersThen, rest 1 minute before continuing with:15 front...

W.O.D: Wednesday 24th March 2021

Workout of the Day Warm up: 5min AMRAP 5 sotts press 5 lying prone broom pass throughs. 5 OHS Strength:  A. Jerk 5-3-1-3-5 B. Power snatch 3 x 3 @ heavy *between each set muscle up/pull up practise.  *Coach picks a drill for each athlete.  C. OHS 3...

W.O.D: Tuesday 23rd March 2021

Workout of the Day Warm up: 2 rounds 50 skips 10 samson lunges 10 kip swings  WOD: For total reps Tabata wall balls Rest 2 minutes Tabata burpees Rest 2 minutes Tabata double unders Rest 2 minutes Tabata box jumps Rest 2 minutes  Tabata KB swing Rest 2...

W.O.D: Monday 25th March 2021

Workout of the Day Open WOD 21.2: For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs...

W.O.D: Friday 19th March 2021

Workout of the Day Warm up:  Coaches choice Strength: A1. Deadlift @ 1.5 x bodyweight A2. Bench Press @ bodyweight 5 sets max reps WOD: 10 EMOM alt AMRAP burpeesAMRAP cal bike Coach will pick a challenging number for everyone in class! Cool down: Coaches choice...

W.O.D: Thursday 18th March 2021

Workout of the Day Warm up: 15 cut off 1km Row2km Bike or 1km Run 1km Row WOD: For time 400m run  40 single arm hang Kb snatch 400m run  40 single arm hang cleans  400m run  40 single arm shoulder to overhead 400m run  40 Kb swings 400m run @...

W.O.D: Wednesday 17th March 2021

Workout of the Day Warm up: 5 AMRAP 5 sotts press 5 lying prone broom pass throughs 5 OHS Strength: A. Snatch 5-3-1-3-5 B. Power clean + push jerk 3 x 3 @ heavy *between each set muscle up/ pull up practise  *Coach picks a drill for each athlete  C. Front...

W.O.D: Tuesday 16th March 2021

Workout of the Day Warm up: 2 rounds 50 skips 10 samson lunges 10 kip swings  WOD: 0-15 minutes: 5 rounds – 20 wall balls10 toes to bar 13 cut off 15-25 minutes: 3 rounds – 20 KB swings 32/2410 HSPU  8 cut off 25-30 minutes: 20 wall balls 10 HSPU10 toes...

W.O.D: Monday 15th March 2021

Workout of the Day CrossFit Open 21.1: For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min...