Wednesday, 29 February 2012

Find your progression 

A - warm up
3 rounds
High knee ladder run (alt sides)
Bounce through ladders
15 sit ups
15 back extensions (hbh)

B - 30 min window
100 squats
1min rest
100 sit ups
1 min rest
Amrap
5 hspu
10 arm haulers
15 squats

C- 3mins hollow hold

Tuesday, 28 February 2012

how not to lift 

A - Warm up 
15 grasshoppers 
15 push ups 
15 leg swings 
200m run 
 
B - 20 deadlift, 120/80
40 kb swings, 32/24
60 push ups 
800m run 

C - 100 back extensions

Monday, 27 February 2012

Well done to all those that competed in the games this weekend
and a massive well done to all those involved in the open 
 
A]
5 sets of:
1 Snatch Balance & 3 Overhead Squats
B]
10 min AMRAP
5 Wall walks
7 Thrusters 40/30kg
9 Pullups
C]
2 min unbroken plank hold

Friday, 24 February 2012

work on set up and hand position



 find that balance point 

A - warm up 
broad jumps 
ladder hand run 
forward rolls 
spiderman 

B - Hand stand tekkers 

C - Pistol tekkers 

D - 3mins max HSPU

E - hollow holds 3 mins

Thursday, 23 February 2012




A - Warm up 
3 rounds 
15 push ups 
15 jump squats 
15 sit ups 
15 back ext 

B - 7 min AMRAP 
burpees (to target) 

C - 5min AMRAP 
3 min Deadlift 90kg/65kg
2 min V-ups 

D - 100 arm haulers

friday rest day/tekkers

work on set up and hand position



 find that balance point 

A - warm up 
broad jumps 
ladder hand run 
forward rolls 
spiderman 

B - Hand stand tekkers 

C - Pistol tekkers 

D - 3mins max HSPU

E - hollow holds 3 mins

Wednesday, 22 February 2012



A - warm up 
3 rounds 
15 leg swings  e/l
ladder run (kigh knees)
heels to bum
calf raise walk
B - Floor Press
3 x Max @ Bodyweight
C - 5 Rounds
10 Pushups (HOG)
20 KB SDHP 24/16kg
200m Run
D - 30 Overhead Situps

Tuesday, 21 February 2012

get your snatch on

gotta be explosive on this 

open up those hips 
A - warm up
3 rounds
15 bridge ext
15 jumping lunges e/l
15 PVC pass overs
15 push ups

B - 3 mins max kettlebell swings 32/24

C - 21-15-9
Power snatch 40/30
Ring dips sub box dips

Monday, 20 February 2012

who loves squats?

how it is done 

A - warm up 
3 rounds 
hamstring walk outs 
high knees
sumo squats  
200 meter run 

B - Find your 3 rm 
back Squat 

C - 4 rounds 
400m run 
50 Air Squats 

D - Superman hold 3 mins

Friday, 17 February 2012

bye bye Matty O hello Mummy and Daddy O

http://www.cards4magic.co.uk/images/cards.jpg

As we all know its Matty O's last day before joining the ARMY good luck mate and what better way of saying good bye than a friendly game of CrossFit Cards 

A - warm up 
3 rounds 
15 squats 
15 sit ups 
15 back ext (hbh)
15 bear crawl 

b - Pack of cards
You must perform the rep numbers for each playing card as they are turned over. 
 Aces - 14
king - 13 
Queen - 12 etc 
Spades = burpees to plate 
Clubs = kettlebell swings @32/24kg
Hearts = kettlebell squats @32/24kg
Diamonds = kettlebell roman twists @32/24kg

Thursday, 16 February 2012

muscle ups


false grip check, chest to rings check, deepest dip check, 
press out check time to work these muscle ups

A - Warm Up 
3 rounds 
15 skin the cats 
15 ring Pull ups 
15 muscle ups 
15 ring dips 

B - Muscle up tekkers 

C - 30 muscle ups for time 

D - 3 min hollow hold 

Wednesday, 15 February 2012



A - warm up
3 rounds
15 push ups
15 pvc SDHP
15 sit ups
15 leg swings e/l
B - 3 mins
strict pull ups
C - 3 min
ring push ups
D - 10 min ladder
increase by 2
2 SDHP @kb 24/16kg
2 v-ups
2 back ext (hbh)

Tuesday, 14 February 2012



A - Warm up
3 rounds
15 grass hopper
15  broad mat jumps
15 hollow rock
forward rolls

B - for time
30 kb cleans  & jerks (a/e)
40 box jumps
50 sit ups
60 burpees to plate
70 double unders

Monday, 13 February 2012

FRAN RETURNS


THIS IS CROSSFIT ! THIS IS CROSSFIT RIGHT HERE 

RECOVERY 

A - Warm up 
3 rounds 
15 HBH Air squats
hamstring walk outs 
15 back ext
15 push ups
B - Fran (10 min cap)
21-15-9
thrusters 40/30
Pull ups (band sub) 

C - AMRAP 8 mins 
4 HSPU ( Box HSPU sub) 
8 Pistols (4 each leg) 
12 push ups



Saturday, 11 February 2012

No gym this weekend as we are away at 
The SICFIT London Throwdown,
Back on from Monday so lets up it ready for the Open

Friday, 10 February 2012



To go along with The SICFIT throwdown heres your own little taster 

A - Warm Up 
3 rounds 
bear crawl 
broad jumps 
15 hollow rocks 
15 superman rocks

B - 24 minute running clock:
3 rounds
4 stations, 2 minutes at each
B1 - AMRAP of:
7 BB shoulder to over head 40/30kg
7 Box Jumps
B2 - burpee to plates
B3 - Max toes through rings.
10 air squat penalty when you drop off the rings.
B4 - 2 min rest

Thursday, 9 February 2012

change of plan

Count down to open, no rest day today as we have no WODs this weekend 
so 5 days on 2 days off 

A - Warm up
3 rounds 
hamstring walk outs 
plyo box bounds 
15 sit ups  
15 back extensions (hbh)

B - Triplet 
7 min AMRAP 
10 t2b/v-ups 
10 push ups  
1 min rest 
5 min AMRAP 
5 pistols each leg 
10 back extensions 
1 min rest 
2 mins max double unders/tuck jumps 

C - 5 min Paleo chair (hbh) 

Wednesday, 8 February 2012

dead lift set up 
deadlift drills

A - Warm up 
3 rounds 
15 arm haulers 
15 push ups 
15 sit ups 
15 back ext
B -  mobility - hamstrings
C - Dead lifts 
3-3-3-3-3
max clapping push ups between sets 
D - 5 sets max reps:
1 min - KB swings @24/16kg 
1 min - Push press 30/10
1 min - burpees 
rest 1 min 
E - Turkish Getups 10 reps for max weight

Tuesday, 7 February 2012


thruster tekkers with jason former games winner 



A - warm up 
3 rounds 
15 burpees to plates 
15 sit ups 
15 grass hoppers 
15 scaled HSPU 
B - mobility - leg swings and lat release 
C - Thrusters 
5.5.5.5.5
D - 12 min AMRAP 
12 box Jumps 20”/24”
6 thrusters 40/30
6 burpees over bar 
E - 3 mins hollow hold 

Monday, 6 February 2012


some examples of snatches, you don't have to be big to lift heavy 



A - Warm Up 
3 rounds
15 air Squats (hbh)
15 burpees
15 back ext 
15 power snatches 
B - Mobility 
Snatch prep 
C- In 10 mins 
1rm Snatch 
rest 1 min 
D - 20 snatches at 80% 1rm
100 air squats 
200 double unders 
E - 3mins bridge hold

Friday, 3 February 2012


take a look at the split jerk for ideas on the movement 


looking at mobility for the split jerk 

Olympic lifting class 11-12 pm 

A - mobility drills 

B - 1rm split jerk 

1-2 pm class 

A - Warm up 

go over movements from the week and mobilise areas that are tight use new drills covered in classes from foam roller, tennis ball and bands 

B - For time 
30 hspu 
40 pull ups 
50 kettlebell swings 24/16 kg 
60 ab mat sit ups 
70 burpees 

be true to yourself on reps for those looking to compete in open if you see a no rep call it 
those around when I train call no reps I wont bite as I cant see my form when I get lazy 


bear complex

example of the heavy load bear complex 

spend time working on your rack position on front squat and press 

A - Warm up 
3 rounds 
15 pvc squat
walk outs
15 pvc press 
broad jumps 

B - mobility of external rotation 

C - 5 rounds 

7 sets of 
power clean 
front squat 
push press 
back squat 
push press 

increase weight each round 
finish with max load 

Thursday, 2 February 2012

OH Squats

some mobility ideas pre OH squatting 

A - warm up 
3 rounds 
15 PVC pass overs 
15 air squats (hbh) 
15 sit ups 
15 back ext

Mobility - foam roller back 

B - oh squats 1,1,1,1,1 

C - 21-15-9 
Oh squats 40/30 
V-ups 

D - 100 arm haulers

Wednesday, 1 February 2012

http://1.bp.blogspot.com/-hq0ArVAuZfc/TfN_6zVXatI/AAAAAAAAAuM/gMhLh1XDo_o/s1600/Rest_Stop_Brown_Bear-1600x1200.jpg

We all need rest so lets focus on tekkers 
A - Warm up
15 skin the cats
15 ring pull ups
15 muscle ups
15 ring dips
mobility for remaining time
B - Rest Day
tekkers
Kipping
Muscle ups

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...