Blog

Affiliate Program 31/07/2017

Monday For Time:  In Pairs 100 – 80 – 60 – 40 – 20 Calorie Row STOH@50/35kg Double Unders Front Squat@50/35kg Score = Time Tuesday A.1 Work up to a heavy 1 Snatch + 1 Hang Snatch   A.2 12 EMOM 1 – 10 Power Snatch@50% of weight achieved in A.1 2 – 30 Double… Read more »

Affiliate Program 24/07/2017

Monday “Bergeron Beep Test” EMOM For as long as possible! 7 Thrusters@35/25kg 7 Pullups 7 Burpees Score = Reps   (Rest 10minutes)   For Time: In teams of 3 100 Synchronised Wallballs@9/6kg  – 2 people working 2000m Ski Erg  +  2000m Row – All 3 working 100 Synchronised Wallballs@9/6kg  – 2 people working Score = Time… Read more »

Affiliate Program 17/07/2017

Monday For Time: 30-20-10 GTOH@50/35kg Pull-Ups Score = Time   (Rest 10minutes)   For Time: 30-20-10 Wallballs@9/6kg T2B Score = Time Tuesday A.1 Work up to a heavy 1 Clean + 1 Hang Clean + 1 Power Clean + 1 Hang Power Clean A.2 12 EMOM 1 Clean + 1 Hang Clean + 1 Power Clean +… Read more »

Affiliate Program 10/07/2017

Monday 6 AMRAP 2,4,6,8,10,12,14…….. Thrusters@70/50kg Pull-ups Rest 10minutes 6 AMRAP 2,4,6,8,10,12,14…….. Hang Power Clean@70/50kg Pistols   Rest 5minutes   In Class or After Class Extra: In Pairs Row 2K as fast as you can! Scores on the board Tuesday A.1 5X8 Bench Press@80/85% A.2 5X8 Single Arm DB Row (Rest 30/90seconds)   For Quality: 5… Read more »

Affiliate Program 03/07/2017

Monday For Time: In Pairs 100 Hang Power Clean@60/40kg 100 HSPU 100 Front Squats@60/40kg 100 Over Bar Burpees 100 STOH@60/40kg 100 Pull-Ups Score = Time Tuesday Power Snatch 6X3@80/85% (Rest 30/30/90seconds)   12 AMRAP 16 DB Snatch@22.5/15kg 30 Double Unders   Score = Reps Wednesday For Time: In Pairs Row 1000m 32 Thrusters@50/35kg Row 800m… Read more »

Affiliate Program 26/06/2017

Monday For Time: 5 Rounds 7 STOH@70/50kg 7 BMU’s or Strict Pull-Ups Score = Time   Rest 10minutes   6 AMRAP 25 Wallballs@9/6kg 25 Burpees 25 Wallballs@9/6kg 25 Burpees Score = Reps Tuesday A.1 12 EMOM 5 Power Clean@65/75% of 1RM Power Clean   A.2 6 EMOM 10 Front Squats@Same weight as A.1   A.3… Read more »

Affiliate Program 19/06/2017

Monday For Time: 21-15-9 Thrusters@60/40kg Pull-ups Score = Time   Rest 10minutes   21-15-9 Hang Power Clean@60/40kg Wallballs@9/6kg Score = Time Tuesday A.1 Bench Press 6X2@80% A.2 Single Arm DB Row 6X8 (Rest 30/90seconds between sets)   For Quality 5 Rounds 10 Strict Press@60% 1RM Strict Press 15 Press Ups 30 double Unders Score =… Read more »

Affiliate Program 12/06/2017

Monday For Time: “Pechey” In Pairs 30 Deadlift@80/60kg 30 Power Clean@80/60kg 30 STOH@80/60kg 30 Front Squat@80/60kg 30 Clusters@80/60kg Score = Time Tuesday Snatch Snatch Drills 10 EMOM 1 Snatch + 1 Hang Snatch   10 AMRAP 50 Double Unders 20 KB Snatch@24/16kg 30 Sit-Ups Score = Reps   After Class Extra: Back Squat 5X3@80% (Rest… Read more »

Affiliate Program 05/06/2017

Monday For Time: 21-15-9 Thruster@60/40kg T2B Score = Time   Rest 10minutes    8 AMRAP 12 Deadlifts@70/50kg 9 Hang Power Clean@70/50kg 6 STOH@70/50kg 12 Over Bar Burpees Score = Total Reps Tuesday Snatch Warm up and Drills   12 EMOM 1 – 5 Hang Power Snatch 2 – 40 Seconds ME Double Unders, 40 Seconds… Read more »

6 Important Scaling Tips for Crossfit Beginners

Everyone who starts Crossfit begins with a different types of experience and levels of fitness. A big advantage of Crossfit is that everybody can join and scale their workout individually, so everybody is challenged but never over challenged. You can adjust the training to your level at the beginning and keep changing it as you process. 1…. Read more »