Tuesday, 31 January 2012

Simple video to demo a grasshopper

There is no morning classes today sorry again

A - Warm Up
3 rounds
broad jumps
15 grass hoppers
15 push ups
15 sit ups
B - Within 30 mins
run 800 meters
ladder remaining time
4 Front Squats @ 40/30kg
4 STOH @40/30kg
4 Arm Haulers
increase by 4 reps each round

Monday, 30 January 2012

On The Min every min


Just to Remind everyone there will be no morning classes tomorrow as the electric will be off till 3pm, sorry out of my control

A - Warm Up
3 rounds
15 SDHP
15 push ups
15 back ext
15 bridges
B - On the min every min
4 SDHP 70/50 x 10 mins
rest 1 min
10 CTB Pull Upx 10 mins
rest  1 min
12 Push ups x 5 mins
C - 100 x back ext (HBH)

Friday, 27 January 2012

CrossFit BLT

http://img4.myrecipes.com/i/recipes/oh/ckfff/chicken-blt-oh-1895975-l.jpghttp://www.thebakehousecompany.co.uk/images/blt%20jpeg.jpg

Paleo or None Paleo BLT, which ever way you look at it 
your gonna feel your glutes tomorrow 

A- warm up
3 rounds
15 PVC deadlifts
15 lunges
15 sit ups
15 back ext

B- Bums, Legs and Tums
20mins
5 dead lift 100/75kg
10 Air squats
15 Hollow rocks

C) 3min bridge

D) 3 min superman hold

Thursday, 26 January 2012

video from mobilityWod.com
Watching your range in shoulders yesterday has lead me onto this video take a look and have a go with a mate or partner work on that front rack position 

A - warm up
3 rounds
15 v ups
15 hamstring walk outs
15 kb swings @ 16/8
15 pvc pass overs

b - 15 min time frame
100 t2b
amrap
8 sdhp @24/16kb
16 push ups
24 back ext (hbh)

C) 100 twists @ 15/10kg

Wednesday, 25 January 2012



A - Warm Up 
3 rounds 
15 jump squats 
15 push ups 
15 sdhp 
15 back extensions

B - clean 
1.1.1.1.1

C - 21-15-9 
squat clean 60/40kg 
ring dips 

D - Hollow hold 3 mins 

Tuesday, 24 January 2012


Decembers member of the month is Matt aka CoCo Rawlings, 
for his dedication to search for better form  

A - Warm Up 
individual warm up 

B - Catch up Wods 
Tekkers 
looking at active shoulders 
- Push ups 
- ring dips 
- HSPU

C - Paleo chair time !

Monday, 23 January 2012

http://fittipdaily.com/wp-content/uploads/2011/02/flying-burpee.jpg

A - warm up
3 rounds
15 pvc dead lifts
15 sit ups
15 floor hspu
15 squats
B - in a 30min window
100 kb swings @32/24
rest 1 min
50 burpees
rest 1 min
AMRAP
10 push ups
20 sit ups
30 box jumps 24/20
C - Mobility

Friday, 20 January 2012

Couplet Poetry

http://www.crossfitbold.com/wp-content/uploads/2012/01/166925_10150597092365802_585750801_11102466_1138459182_n.jpg

A - Warm Up 
3 rounds
15 Air Squats 
15 push ups 
15 sit ups 
15 back extensions

B - ‘Couplet Poetry’
Every 2 minutes for 10 rounds complete:
10 Thrusters 60/40kg
10 C2B Pullups
Score is average split time across the rounds

use bands if needed 

Thank you CrossFit Bold for this

C - 100 twist @15/10
20 Oh sit ups @ 15/10

Thursday, 19 January 2012

Wednesday, 18 January 2012

http://www.crossfitcamden.com/UserFiles/image/sept_oct/GRACE%20Completed.JPG

A - warm up
3 rounds
15 scaled HSPU
15 jumping pull ups
15 push ups
15 sit ups
B - Nate
20 min AMRAP
2 Muscle Ups
4 HSPU
8 KB swings @32/24 kg
or
Cindy
20 min AMRAP
5 pull ups
10 push ups
15 squats

Tuesday, 17 January 2012

http://1.bp.blogspot.com/_TCEJ9r1jojM/S_W6CH3FkaI/AAAAAAAABEk/KgZ7qUkZ2QM/s1600/Filthy50.jpg

A - Warm up
3 rounds
15 hamstring walk outs
15 jump squats
15 sit ups
15 pvc pass overs
B - Filthy Fifty
50 box jumps
50 jumping pull ups
50 kb wings @ 16/8kg
50 walking lunge steps
50 knee to elbows
50 push press, 20kg
50 back extensions
50 wall balls shots, 10kg ball
50 burpees
50 double unders

Monday, 16 January 2012

 http://www.crossfitatp.com/wp-content/uploads/2010/11/Crossfit_Knoxville_III_0101-e1290728794432.jpg

A - warm Up
3 rounds
15 Air squats
15 Push ups
15 sit ups
15 Jumping lunges
B - Front Squat
1.1.1.1.1
C - 30-20-10
40/30kg front squats
Sit ups
D - 3min Superman hold

Friday, 13 January 2012

http://crossfitimpulse.com/wp-content/uploads/2011/07/Zan-SDHP.jpg

A - warm up
3 rounds
15 PVC Dead lifts
15 PVC Pass overs
hamstring walks
15 Push ups
B - SDHP
1.1.1.1.1.1.1
C - 3 rounds
7 muscle ups
40/30kg SDHP, 21 reps

Thursday, 12 January 2012

Rest Day

http://crossfit-santabarbara.com/wp-content/uploads/2010/10/Epic_Fail_by_GigaBowser86.jpg
Image from CrossFit Santa babara 
A - Warm Up 

B - Rest day 
Tekkers
or 
Catch Up 

C - 15min Mobility

Wednesday, 11 January 2012

http://1.bp.blogspot.com/-zYGzTpskVv8/TwUHZ3s-NHI/AAAAAAAAAYg/m0i2bBb263E/s1600/Deadlift%2Bgirl.jpg

A - warm up
15 squats
15 hollow rocks
15 superman rocks
15 Scaled HSPU
b - 10 rounds
32/24kg kb swings, 15 reps
butterfly sit ups, 15 reps
30/”24” Box Jumps, 15 reps
40 min cut off time

Tuesday, 10 January 2012


A - warm up
3 rounds
lunges
15 jump squats
15 hamstring walk outs
15 scorpions 
B - 5 min AMRAP
5 pull ups
10 Push ups
5 min rest
C - 7 min AMRAP
5 Pull ups
10 Push ups
15 Squats
7 min Rest
D - 10 min AMRAP
5 Pull ups
10 Push ups
15 Squats
E - 100 twists @10/5kg

Monday, 9 January 2012


A - warm up
3 rounds
15, air squats
15, pvc pass overs
15, sit ups
15, back extensions
B - Push Press
1.1.1.1.1.1.1
C - 21-15-9
Push press, 40/30kg
front squat, 40/30kg
D - 3 min hollow hold

Friday, 6 January 2012

Rest Day

KristinBowen_RingPushups_th.jpg
 Amy Revello, Virginia Beach, Virginia.

Nice easy week to get you back into things take the chance to slowly get back into it 
use today to catch up on WODs or work on tekkers

A - Warm Up
Individual tekkers 

B - Catch Up day 
or
Tekkers 
or 
5km Run/row 

C - 3min superman hold

Thursday, 5 January 2012

raftermuscleup
 Sarah Wilson, Fashletics

A - Warm ups 
3 rounds 
Hamstring walk outs 
15 pvc pass overs 
15 scaled HSPU 
15 jumping lunges 

B - Snatch Balance tekkers 
 15 mins

C - Thanks to crossfit endurance
10! (10-9-8-7-6-5-4-3-2-1 reps) for time of:
Deadlift, @ Body Weight
Unbroken* KB Swings, 32/24kg

*In order for KB swings to be unbroken, the swings for each set should be continuous; athlete cannot set the KB down or “rest” holding the KB.

7 burpees must be performed on the spot each time the swings are broken before continuing.

Wednesday, 4 January 2012

http://crossfitktown.com/wp-content/uploads/2010/12/paste.png

A - Warm Up 

Spend 5 mins working on two mobility areas 
followed by 2 rounds 
10 jump squats 
lunges (1 length)
5 clap push ups/knee clap push ups 
10 V-ups

B - Tabata Something Else 

8 rounds each, 20 seconds work, 10 seconds rest:- 

- Pull-ups
- Push-ups
- Sit-ups 
- Squats

C - Spend time working on mobility for remaining time to ease yourself back

Tuesday, 3 January 2012

CrossFit Totals

http://www.crossfitkmsf.com/.a/6a00e55188b4c088330162fc5296b8970d-320wi

Welcome back everyone hope you all had a great Christmas and New Year with new targets and a new drive to achieve greatness. 
Please ensure you only park on the right hand side of the drive 
Ensure you book in for classes through the many contact options available for those that don't book in daily or weekly it will affect how the classes run due to the lack of space. 

A - Warm Up 
Individual 

B - CrossFit Totals 
1RM
Press
Back Squats 
Deadlifts

C - 3min Hollow Holds

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...