Saturday, 27 August 2016

Image result for Crossfit Hopper

The hopper deck will decide

9am Hopper

10am Olympic lifting

10 Rounds every 2 mins
High hang snatch + hang snatch + snatch
building each round

10 Rounds every 2 mins
High hang clean + hang Clean + Jerk
building each round

11am Hopper

Friday, 26 August 2016

Image result for Crossfit Abbate

I know he's not English but theres many more marines both British and American who serve there country every day to keep are freedom and loose there life doing so  



Abbate
For time
1 mile run 
21 C&J 
800 m run 
21 C&J 
1 min run 

Thursday, 25 August 2016

Moving onto a new phase of Oly movements enjoy todays EMOM

10 min EMOM 
5 x hang squat snatch 
20 min EMOM 
1 - row cals 
2 - burpees 
3- hollow rocks 
4 - superman rocks 

Wednesday, 24 August 2016



Cant wait for Strength in depth this year, the teams potential is massive with such broad fitness we should have everything covered  


Oly - Clean and jerk complex 
P.clean + 2 jerks 

WOD - for time 
50 40 30 20 10 
du 
25 20 15 10 5 
TTB 

Tuesday, 23 August 2016


We will be closed for bank holiday monday


Skills - Muscle ups 


WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats 
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH