- 2017

SATURDAY 27 MAY

26 May 2017|

STRENGTH
Deadlift 4 x 3 rep

WOD
‘Partner relay’

Front squat (60/40)
Chest to bar pull up
Box jump

10 to 1 reps (25 min cap)

Partner 1 does 10 reps of Front squat, pull up, box jump then partner 2 does 10 of each, next round partner 1 does 9 reps. Scale the workout to be able to get through the first round unbroken, then try to keep the following rounds unbroken as well.

- 2017

FRIDAY 26 MAY

25 May 2017|

STRENGTH
Push press
Weighted pull up
4 x 3 rep

WOD
Row 600
60 Wall ball
30 Burpee
30 Dumbbell thruster (20/15)

13 minute cap

- 2017

THURSDAY 25 MAY

24 May 2017|

STRENGTH
Overhead squat
4 x 3 rep

WOD
10 Toe to bar
10 Kettle bell swing (32/24)
30 Double under
12 minutes, as many rounds as possible

If you can’t do unbroken toe to bar first round, scale to kipping 90 deg. Also scale double under volume to finish the first round within about 90 sec.

- 2017

WEDNESDAY 24 MAY

23 May 2017|

Paul at 3 Aces CrossFit in London… 💪🏼

GYMNASTICS
Handstand roll out
L-sit
Ring holds
4 rounds

WOD
Clean & Jerk
1 every 20 seconds, 12 minutes

You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2 minutes rest after the 12 minutes then build to a max lift, resting 1 to 2 minutes between lifts.
(more…)

- 2017

TUESDAY 23 MAY

22 May 2017|

Coady trying out one of our new sandbags…

STRENGTH

Weighted push up
One arm row
4 x 3 rep

WOD
Run 400
30m Overhead plate lunge (20/15)
20 Pull up
3 rounds (15 minute cap)
(more…)

- 2017

MONDAY 22 MAY

21 May 2017|

STRENGTH
Back squat
5 x 5 rep

WOD
5 Burpee box jump
8 Shoulder to overhead (60/40)
8 minutes, as many rounds as possible

Choose a weight that will allow you to keep the s2o unbroken to keep intensity high.
(more…)

- 2017

SATURDAY 20 MAY

19 May 2017|

STRENGTH
Push press
Weighted pull up
4 x 3 rep

WOD ‘Partner Workout’
40 Thruster (50/35)
40 Power clean
40 Shoulder to overhead
40 Kettle bell swing
16 minutes, as many rounds as possible

*Partner must be hanging from pull up bar for reps to count.
(more…)

- 2017

FRIDAY 19 MAY

18 May 2017|

GYMNASTICS
Handstand roll out
L sit
Ring holds
4 rounds

WOD
2 Snatch
5 Muscle up
5 High box jump
6 rounds, 1 minute each exercise

If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds. The box jump should be high and challenging. Option to use the jerk blocks for extra height.
(more…)

- 2017

THURSDAY 18 MAY

17 May 2017|

STRENGTH
Deadlift
4 x 5 rep

WOD
Row 1000
80 Double under
60 Wall ball
40 Toe to bar
20 Power snatch (50/35)
15 min cap

The time cap could be tough if you struggle with double unders or toe to bar. Scale them back if required to keep intensity up.
(more…)

- 2017

WEDNESDAY 17 MAY

16 May 2017|

STRENGTH
Clean & Jerk
2, 2, 2, 1, 1

Build up to that heavy single. Hopefully a few more PB’s today!

WOD
6  Single arm overhead walking dumbbell lunge (20/15)
6 Single arm DB snatch
8 minutes, as many rounds as possible

First round is on right arm, second round left arm. Keep alternating arms each full round.
Compare to: 16/02/2017

For the OH lunges, keep your elbow locked out and your core tight to minimise shoulder fatigue. For DB snatch drive with your hips and drop under to avoid pressing out. Avoiding shoulder fatigue should be your focus to be able to keep reps going.
(more…)

- 2017

TUESDAY 16 MAY

15 May 2017|

STRENGTH
Weighted push up
One arm row
4 x 3 rep

WOD
Run 200
10 Renegade row (20/15)
6 rounds (12 minute cap)
(more…)

- 2017

MONDAY 15 MAY

14 May 2017|

STRENGTH
Back squat
4 x 3 rep

WOD
Hang squat clean (50/35)
Burpee
Dumbbell push press (20/15)
21, 15, 9 (14 minute cap)
(more…)

- 2017

SATURDAY 13 MAY

12 May 2017|

STRENGTH
Deadlift
4 x 3 rep

WOD ‘Partner Relay’
5 Thruster @60-70%
10 Toe to bar
10 Burpee
Run 200
5 rounds each

For the thrusters, use a weight that is challenging for 5 reps. Toe to bar should be scaled to allow 10 unbroken reps, fast burpees then sprint the 200m.
(more…)

- 2017

FRIDAY 12 MAY

11 May 2017|

STRENGTH
Turkish get up
3, 2, 1, 1

WOD
30 Wall ball
30 Kettle bell swing (24/16)
30 Shoulder to overhead (50/35)
30 Pull up
2 rounds (15 minute cap)
(more…)

- 2017

THURSDAY 11 MAY

10 May 2017|

WOD 1
Clean & Jerk
1 every 30 seconds, 12 minutes

You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2 minutes rest after the 12 minutes then build to a max lift, resting 1 to 2 minutes between lifts.

WOD 2
Row 2k
(more…)

- 2017

WEDNESDAY 10 MAY

09 May 2017|

STRENGTH
Snatch
5 x 2 rep

WOD
8 Overhead squat (42.5/30)
30 Double under
8 rounds (15 minute cap)

Scale the double under volume to finish the first round by about 1.30.
(more…)

- 2017

TUESDAY 9 MAY

08 May 2017|

STRENGTH
Strict handstand push up
Weighted pull up
5 x 3 rep

If required, use plates for deficit for HSPU.

WOD
Run 400
12 Power clean (60/40)
12 Burpee
3 rounds (14 minute cap)
(more…)

- 2017

MONDAY 8 MAY

07 May 2017|

STRENGTH
Back squat
4 x 5 rep

WOD
6 Thruster (50/35)
7 Box jump
8 Toe to bar
9 minutes, as many rounds as possible

Keep intensity high for this workout, scale so at least the first 3-4 rounds are unbroken.
(more…)

- 2017

SATURDAY 6 MAY

05 May 2017|

STRENGTH
Weighted push up
One arm row
4 x 5 rep

WOD ‘Partner Workout’
60 Hang squat clean (50/35)
60 Pull up
60 Single arm dumbbell snatch (20/15)
60 Double under
20 minutes, as many rounds as possible
*every break in reps, team does 3 burpee each
(more…)

- 2017

FRIDAY 5 MAY

04 May 2017|

STRENGTH
Front squat 3, 2, 1, 1

Get 3-4 warm up sets in before your set of 3 reps. All 4 work sets should be challenging, not warm ups for the last 1.

WOD
Run 200
10 Kettle bell swing (32/24)
10 Shoulder to overhead (50/35)
5 rounds (15 minute cap)

Heavy kettle bell today. Choose weights that allow you to finish the first round unbroken easily. That will allow you to keep the intensity up for following rounds.
(more…)

- 2017

THURSDAY 4 MAY

03 May 2017|

GYMNASTICS
Planche progressions
L sit
Ring holds
4 rounds

WOD
2 Snatch
5 Muscle up
5 High box jump
6 rounds, 1 minute each exercise

If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength. Build up the snatch weight over the 6 rounds. The box jump should be high and challenging. Option to use the jerk blocks for extra height.
(more…)

- 2017

WEDNESDAY 3 MAY

02 May 2017|

PB Clean for Matt, 108kg 💪🏼

STRENGTH
Clean 2, 2, 2, 1, 1

WOD ‘Karen’
150 wall ball
15 minute cap

First time we’re officially doing Karen at CFB, so no trackback on this benchmark workout (Open workout 12.4 and 13.3 started with 150 wall balls then 90 double under, 30 muscle up)! How you break up the reps depend on your stamina. If you think you can go unbroken, give it a go! The recommendation for most would be consistently hitting 5-15 reps and keeping those breaks short!
(more…)