Workout Of The Day

A) E2M x 8 
8 Bench Presses   
B ) With a 16 minute time cap:   1000 / 800m Row   Then AMRAP   30 Double Unders 15 Pull-Ups 30 Double Unders 5 Wall Climbs ...

A) Clean and Jerk (Squat Clean + Split Jerk)   - 15 minutes to build to a heavy touch’n’go double   B ) AMRAP in 10 minutes   Open 18.1 (half) 8 Toes-to-Bar 10 DB Hang Clean and Jerks (5L, 5R. 22.5/15kg) 14/12 Cal Row   straight into   AMRAP in 5 minutes: Clean and Jerk...

A) 0 – 12:00
 AMRAP   80 Double Unders 10 LH DB Snatches (20/15kg) 10 OH Lunges 10 RH DB Snatches 10 OH Lunges     B) 18:00 – 30:00 AMRAP   80/60 Calories 40 Strict HSPU (sub Strict Press)   - Partition as required [vc_gallery...

A Weightlifting   or   B ) 1. @ 0:00 EMOM x 10 5 Strict Pull-Ups 5 Goblet Squats - rest 2 minutes   2. @ 12:00 E2M x 5 10 Kipping Pull-Ups 10 KB Swings 10 KB Drags - rest 3 minutes   3. @ 25:00 AMRAP in 10 minutes: 50/40 Calories 50 Kick Sits 50 Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

Alt E2M x 8 rounds (32 minutes)   A) 2 Squat Cleans + 4 Bar Muscle-Ups + 2 Squat Cleans   (sub 5 – 10 Burpees for the BMU if you are sore from Pull-Ups yesterday, or 4 C2B Pull-Ups + 4 Dips)   B ) Farmer Carry - 1...

A) 5 rft: 20 Wall Balls (9/6kg) 10 Deadlifts (102.5/70kg) - 15 minute time cap   B ) E2.5M x 6 rounds 200m Run Plank until 2:00 ...

A) Snatch   - 10 minutes to build to a heavy touch’n’go triple   

B ) AMRAP in 20 minutes: 3 Snatches 12 Box Jumps (30/24”) 3 Snatches 12 Alt Pistols 3 Snatches 12 Hand Release Pushups ...

*Yoga is back on Monday nights at 7pm.   A) Clean and Jerk (Squat Clean + Split Jerk)   - 15 minutes to build to a heavy touch’n’go triple   B ) For time: 45 Cleans* - squat or power   *EMOM (10 minute time cap)   30 Double Unders then AMRAP Power Cleans
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New class timetable for Saturdays   5.30 - 7.00am CrossFit + Weightlifting - Weightlifting will begin at 6.20am. - If you don't want to stay for the Weightlifting you can leave after finishing the earlier workout. If you want to do the...

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