- 2017

TUESDAY 21 NOVEMBER

20 November 2017|

SKILLS
3 minutes to find max set of double unders.

GYMNASTICS
Handstand push up progressions.

WOD
Run 300
12 Thruster (50/35)
10 Toe to bar
4 rounds (16 minute cap)
(more…)

- 2017

MONDAY 20 NOVEMBER

19 November 2017|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD
15 Power clean (60/15)
15 Burpee
4 rounds (10 minute cap)

Choose a weight that allows you to do the first round of cleans unbroken. Keep intensity high.
(more…)

- 2017

SATURDAY 18 NOVEMBER

17 November 2017|

GYMNASTICS
Handstand roll out
Ring holds
L sit
4 rounds

WOD ‘Partner Workout’
40 Dumbbell squat clean (20/15)
40 Dumbbell push press
80 Double under
Run 300
3 rounds (20 minute cap)

Share the reps between you, 1 person doing reps at a time, run together.
(more…)

- 2017

FRIDAY 17 NOVEMBER

16 November 2017|

WOD ‘Fight Gone Heavy’
Double squat wall ball
Power snatch (50/35)
Box jump (75/60)
Clean & Jerk
Row (damper 1)
3 rounds

1 minute at each exercise with a continuously running clock. 1 minute rest at the end of each round. Count reps (calories for rower) and the total of all 3 rounds is your score.
Compare to: 12/12/2016

Today’s workout is a modification of the benchmark Fight Gone Bad. Each exercise is heavier or higher skill. The double squat wall balls have been the most challenging in previous times, the key is to move fast!
(more…)

- 2017

THURSDAY 16 NOVEMBER

15 November 2017|

STRENGTH
Weighted dip
One arm row
4 x 5 rep

WOD ‘Coffland’
Hang from  pull up bar for 6 minutes.
Each time you drop from the bar, perform:
600m run
30 pushup
25 minute cap

Hero workout today that was posted on Crossfit.com this week. We’ve modified it down to 600m because of the land slip. Scaling options are; dropping to 300m run and/or doing 3-4 min total hang. Push up volume can also be scaled.
(more…)

- 2017

WEDNESDAY 15 NOVEMBER

14 November 2017|

STRENGTH
Deadlift
5, 5, 3, 3, 1, 1 rep

WOD
5 Power snatch (50/35)
10 Box jump
8 minutes, as many rounds as possible

This is a short intense workout. Choose a weight that allows you to do 5 consecutive snatch reps for the first few rounds.
(more…)

- 2017

TUESDAY 14 NOVEMBER

13 November 2017|

STRENGTH
Strict handstand push up
Strict pull up
Max reps, 5 sets each (15 minute cap)

Scale so you can get 5+ reps for each exercise in the first set. To scale, use a band for pull ups, ab mats for HSPU.
Compare to: 03/10/2017

WOD
Row 1200
50 Dumbbell shoulder to overhead (20/15)
10 minute cap

Use a dumbbell weight that allows you to get an initial set of 15+reps.
(more…)

- 2017

MONDAY 13 NOVEMBER

12 November 2017|

STRENGTH
Front squat
3, 3, 2, 2, 1, 1 rep

WOD
5 Squat clean (80/55)
10 Toe to bar
30 Double under
5 rounds (12 minute cap)

The squat cleans should be heavy, challenging to do 5 unbroken or done as singles. Scale T2B and double unders as required.
(more…)

- 2017

SATURDAY 11 NOVEMBER

10 November 2017|

STRENGTH
Deadlift
4 x 3 rep

WOD ‘Team Workout’
Run 100
Burpees
Prone holds
12 minutes

 3 members to a team, everyone cycles through the exercises. Switch when the runner returns. 1 person must be in a prone hold for burpees to count, score is total burpees completed by the team.
(more…)

- 2017

FRIDAY 10 NOVEMBER

09 November 2017|

GYMNASTICS
Ring holds
L sit
Planche progressions
4 rounds

WOD ‘Fran’
Thruster (42.5/30)
Pull up
21, 15, 9 reps for time (10 minute cap)

Compare to: 07/04/2017

This is CrossFit’s most famous workout. Not so tough if you’re new, its a workout that gets worse the faster you go…
(more…)

- 2017

THURSDAY 9 NOVEMBER

08 November 2017|

STRENGTH
Clean 3, 3, 2, 2, 1, 1

3’s and 2’s are consecutive reps, add weight every set.

WOD
20 Power clean (50/35)
20 Burpee
2 rounds

20 Kettle bell swing (24/16)
20 Box jump
2 rounds (13 minute cap)
(more…)

- 2017

WEDNESDAY 8 NOVEMBER

07 November 2017|

GYMNASTICS
Tabata toe to bar/hollow rock

STRENGTH
Sandbag lifts

WOD
2 Snatch
5 Muscle up
30 Double under or 8 triple
6 rounds, 1 exercise every minute

Scale muscle up to pull up and push up/dip. Aim for triples if you can easily do 30 double under.
(more…)

- 2017

TUESDAY 7 NOVEMBER

07 November 2017|

STRENGTH
Weighted dip
Barbell row
5 x 5 rep

WOD
10m Handstand walk*
20 Single arm Dumbbell snatch (20/15)
Run 300
4 rounds (14 minute cap)

Scale the handstand walk to 5 x roll outs if required.
*for handstand walk to be Rx, you must cover over 5m or return to start.
(more…)

- 2017

MONDAY 6 NOVEMBER

06 November 2017|

STRENGTH
Front squat
4 x 3 rep

WOD
Hang squat clean (60/40)
Pull up
30, 20, 10 rep (12 minute cap)

Lots grip work from these 2 exercises, surely everyone will remember to use hook grip on the barbell. The weight you use should allow you to easily get 10 reps unbroken at the start. Scale volume of pull ups if required.
(more…)

- 2017

SATURDAY 4 NOVEMBER

03 November 2017|

STRENGTH
Weighted pull up
shoulder press
4 x 3 rep

WOD ‘Partner Relay’
Box jump
Dumbbell thruster (20/15)
Burpee
10 to 1 reps

Partner 1 does 10 reps of box jump, thruster and burpee, then partner 2 does their round. next round is 9 reps…Aim to move fast and unbroken for every set!

Save

- 2017

FRIDAY 3 NOVEMBER

02 November 2017|

STRENGTH
Weighted push up
One arm row
4 x 3 rep

WOD ‘Gwen’
Clean and jerk 15, 12, 9 reps

Reps must be touch and go. You may only rest with the bar overhead, in the front rack and top of deadlift. Holding that heavy load is taxing though, so it’s recommended you keep rests to a minimum. Use same load for each set. Rest as needed between sets.
Compare to: 11/05/2016
(more…)

- 2017

THURSDAY 2 NOVEMBER

01 November 2017|

STRENGTH
Deadlift
4 x 5 rep

WOD
Row 1000
75 Double under
50 Wall ball
25 Deadlift (100/70)
14 minute cap
(more…)

- 2017

WEDNESDAY 1 NOVEMBER

01 November 2017|

STRENGTH
Snatch
5 x 2 rep

WOD
10 Shoulder to overhead (60/40)
12 Chest to bar pull up
5 rounds (13 minute cap)

Choose a weight that allows you to finish the first round of S2O unbroken. You can scale C2B to 1/2 reps, pull up or JP.
(more…)

- 2017

TUESDAY 31 OCTOBER

30 October 2017|

GYMNASTICS
Tabata handstands

STRENGTH
Back squat
4 x 5 rep

WOD
Run 600
60m Overhead plate lunge
Run 300
60m Overhead plate lunge
Run 600
14 minute cap
(more…)

- 2017

MONDAY 30 OCTOBER

29 October 2017|

STRENGTH
Clean & Jerk
5 x 2 rep

WOD
8 Power clean (60/40)
8 Burpee
8 Toe to bar
8 minutes, as many rounds as possible

This is a short workout so intensity needs to be high. Scale the load and T2B to allow at least the first 3 rounds to be unbroken.
(more…)

- 2017

SATURDAY 28 OCTOBER

27 October 2017|

STRENGTH
Deadlift
4 x 3 rep

WOD ‘Partner Workout’
25 Dumbell push press (20/15)
25 Kettle bell swing (32/24)
Run 200
18 minutes, as many rounds as possible
(more…)

- 2017

FRIDAY 27 OCTOBER

26 October 2017|

WOD ‘Chelsea’
5 Pull up
10 Push up
15 Squat
1 Round every minute, on the minute, for 30 minutes

Scaling options are below. Make sure you do the math on the volume, there are a lot of rounds to do!
5 = 5 pull up, 10 push up, 15 squat
4 = 4, 8, 12
3 = 3, 6, 9
2 = 2, 4, 6
1 = 1, 2, 3

Compare to: 02/06/2017
(more…)