Friday 17/08/18

Friday night lights ✨✨✨ Dan’s gymnastics testing 3/5 Wod - Test 1. Max time handstand hold. Scale a. - max pike hold from box. Scale b. Max high plank hold. Test 2. Max unbroken strict pull ups. Scale a. Box pull ups Scale b. Strict Ring rows Test 3. 5 min amrap pullups Scale a. Jumping... Continue Reading →

Thursday 16/08/18

Technique- Muscle Up + Pull Up Technique Practice + Progressions Strength - Deadlift WOD In a 25 minute window complete the following for time: 100 Wall Balls @ 6/9kg20 80 Box Jumps - 24/20" (RX Jump Up) 60 Toes to Bar 40 SL DB Deadlift 20 Pistol Squats

Monday 13/08/2018

Testing week is next week. 👌🏼 We will be working up to heavy singles before heading into a new strength cycle.🙌🏻 This week is de-load week! Monday 13/08/18 Strength - Squat Snatch @ 50% Every minute on the minute for 24 minutes complete: Minute 1: 5 RMU Minute 2: 50 DU Minute 3: 10 DBFS @... Continue Reading →

Thursday 09/08/18

Thursday 09/08/18 Strength - Squat Bicoulpet 2 12-9-6 Snatch - 60/40kg BMU Or Hardest PU Progression + Press Up 5 mins rest Bicouplet 1 21-15-9 Snatch - 40/25kg C2B Or next scale from Bicouplet 1 Technique- last week of kipping

Tuesday 07/08/18

Tuesday 07/08/18 Happy early Birthday Alexa🎉🎁 We hope you enjoy this Birthday WOD Strength - deadlift WOD Chaos 33/ 25 Cal row 30/25 burpees to bar 45/40 DB OHS - scale to kettle bell swings 45/40 pistols - scale to box step ups 25 box jumps 400 m run with 15/10kg plate 5 min abs

Monday 06/08/18

Monday 06/08/18 Strength- Jerk 💪🏻 This week we will be doing some of the CrossFit games WOD’s!!! 🙌🏻 Starting with; Fiabonacci 5 - 8 - 13 HSPU Double KB Deadlift 32/24kg 4 Lengths of OH Lunge 20/16kg Rest 7 min hill sprints

Friday 03/08/18

Friday Night Lights 1 of 5 – Sam 16:30 – 16:40 3 Rounds 10 Walking Lunges 10 Jumping Lunges 10 Air Squats 10 Jumping Squats Worlds Greatest Stretch Glute Stretches Glute Bridges PVC Pipe Shoulder Stretches   16:40 -16:45 Barbell Warm Up   16:45 – 17:00 15 Minutes to Establish (Share Bars if Required) 1... Continue Reading →

Wednesday 01/08/18

Wednesday 01/08/18 Strength – DL 5 x 5 @ 60% Workout 3 Rounds: A- 1 minute plank hold B- Max DU's 120s rest 3 Rounds: A- 1 minute wall sit B- Max PU's 120s rest 3 Rounds: A- 1 minute hang from bar B- Max hollow body rocks    

Monday 30/07/18

Monday 30/07/18 Strength – Strict Press 5 x 5 @ 60% Workout 5 Rounds – 2 Minute Window 10/15 Cal Row 15 Power Cleans @ 30/40kg Max Burpee Over Bar 3 Minutes Rest   Score = Burpees

Friday 27/07/18

Strength Back Squat   HERO WOD   A workout to honour the hero of Tham Luang, Saman Kuman   The Thai Navy Seal diver who died while diving through a flooded cave supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He... Continue Reading →

Tuesday 17/07/18

Tuesday 17/07/18 Happy Birthday Marc Here is a Birthday WOD for you to enjoy! 🎉🎈 Strength Deadlift WOD 36 KB Swings 16/24kg 36 Sit Ups 36 Air Squats 18 Pull Ups 18 Burpees 18 Goblet Squats 16/24kg 17 KB Swings 17 Sit Ups 17 Air Squats 7 Pull Ups 7 Burpees 7 Goblet Squats

Friday – 13/07/18 JENKINS

Jenkins  AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together.   This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member... Continue Reading →

Thursday 12/07/18

Strength Back Squat   WOD 20 min cap 50 Cal Row 40 DB Alt. Snatch 30 DB Burpee Deadlift 20 DB Push Ups 10 DB Push Press 20 DB Push Ups 30 DB Burpee Deadlift 40 DB Alt. Snatch Rest 7 mins hill sprints

Wednesday 11/07/18

Strength Bench Press WOD 16.3 7 min CAP 10 Power Snatch 25/35kg 3 BMU / Pull Ups & Push Ups x3 (1 pull up 1 push up in that order not 3 of each)   5 mins rest   For Time; Annie - 50,40,30,20,10 Double Unders / Singles (double the reps) Sit Ups  

Proudly powered by WordPress | Theme: Baskerville 2 by Anders Noren.

Up ↑