Strength -WOD 3 London throwdown 

A - 3 Snatch attempts for max total

B - 3 Clean attempts for max total 

NB - you get 10 mins to warm up for your attempts but only three lifts for wod 

Conditioning - For time

3 OH Squat, 3 Lateral Crawls, 3 OH Squats, 6 Lateral Crawls, 3 OH Squats, 9 Lateral Crawls, 3 OH Squats, 12 Lateral Crawls, 3 OH Squats, 15 Lateral Crawls, 

then… 4 Alternating Split Jerk, 4 Squat bar jumps, 4 Alternating Split Jerk, 8 Squat bar jumps, 4 Alternating Split Jerk, 12 Squat bar jumps, 4 Alternating Split Jerk, 16 Squat bar jumps, 4 Alternating Split Jerk, 20 Squat bar jumps 

13 min time cap 

Big Dogs -  70/45kg

Pups - 55/35kg 

Cats - 45/25kg

Rest Day

Chill out guys, relax! By all means come to the box to work a goat, hit a WOD that you have missed from the week, We shall have visitors (don’t worry guys, we have your WOD sorted!), come and say hey in true CFB fashion.

Rest day 

Tekkers 

mobility

WOD 2

 Pipdip smashing WOD 2

Skill - 5 min work 

L-sit hold or Hand stand Hold 

Strength -  Deadlift 

5 x 40%, 5 x 50%, 3 x 60% rest 30 sec

3 x 70%, 3 x 80%, 3+ x 90%  rest 30-90sc

Conditioning - 10 min AMRAP 

12 Down ups 

18 KB Swings 

24 Double unders 

Big Dogs - 24/16, unbroken DU 

Pups - 24/16, 

Cats - 20/12,

London throwdown wod 6

Snatch going hard at London throwdown

Pipdip smashing WOD 2 

Conditioning - Chipper for time 

90 Wall balls 

70 Kb Snatch (35 each arm) 

50 over box jumps 

30 T2B 

10 MU/Ring Dips 

20 min Time Cap 

Big dogs - 9/7kg, 24/16kg, 24/20

Pups - 7/5, 20/12, 24/20, ring dips 

Cats - 6/4, 16/8, 24/20, ring dips

Time to get strong

Return of the Curtis p 

Skill - 5 mins of either 

DU or HSPU (strict)

Strength - Back Squat 

Warm up - 5 x 40%, 5 x 50%, 3 x 60%

3 x 70%, 3 x 80%, 3+ x 90%

Conditioning - 10 min Ladder 

2 Curtis p 

2 Burpees

> 2 reps

Big Dogs - 60/45

Pups - 50/37.5

Cats - 40/30

Strength - EMOM 15 mins 

Bear Complex x 1

(power clean, front squat, Push press, back squat, push press = 1 rep 

5 min Rest

Conditioning - 15 min AMRAP 

3 Squat Clean thrusters 

6 burpee

12 Air Squat 

24 sit ups 

NB - Scale applies to both wods 

Big Bears - 70/52.5

Big dogs - 60/45

Pups - 50/37.5

Cats - 40/30

Skill - 5 min work on 

L- sit hold or L-sit pull ups 

Conditioning - Tabata 

 8 rounds of 20 sec work, 10 sec Rest 

- HSPU 

- Ring Dips

-  Push ups 

- Strict Pull Ups

 Take a look at this video for body positioning keeping long with minimal angles is the key

Skill - 5 mins 

Kipping pull ups or Double unders 

Conditioning - Decreasing reps 10 - 1

Big Dogs - 110/70 & 20/15

Pups - 90/60 & 15/10

Cats - 70/50 & 10/5

Deadlift 

Clap HOG push ups 

Oh sit ups

Conditioning - 20 min AMRAP 

Big Dogs - 50/35

Pups - 40/30

Cats - 30/25

30 Oh squats 

40 bar jumping burpee 

50 V-ups

Pants week of programming enjoy

Programming for this week will be done by Pants

The gym will be closed this weekend from Friday 5pm as there will not be any coaches around to run the sessions, we have to close early on friday as gary is not around either to close the gym. Im really sorry for this but I hope you all understand and enjoy this weeks programming. 

Skill - 5 mins work on 

Hand stand holds or L-sit holds 

Strength - 15 Mins to find 

1 rm Clean 

Conditioning - 10 rounds for time 

Big dogs - 70/50 & 20/15

Pups - 50/35 & 15/10

Cats - 35/20 & 10/5

10 Squat cleans 

10 GTOH 

HAM Friday is back

Conditioning - 5 rounds for Time 

Big Dogs - 32/24kg

Pups - 24/16kg

Cats - 20/12kg

10 HSPU 

20 Box Jumps 

30 Press ups 

40 KB swings 

50 DU 

Time Cap - 40 mins

Rest Day

For many of you struggling with your squat take a look at some of these drills  

Rest Day

Tekkers 

Mobility

Take a look at this for some tips on HSPU with the master Chris Spealler and Matt Chan  

Skill - 5 mins 

either Pull ups or HSPU 

Strength - Deadlift 

5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 5+ x 85% Based off 1RM rest 60 

Conditioning - 15 min AMRAP 

Big Dog - 100/75

Pups - 90/67.5

cats - 80/60

5 Deadlifts

10 burpees over bar 

15 v-ups

Conditioning - 21-15-9 

Big Dogs - 9/6, DU

Pups - 7/5, DU or TJ, 

Cats - 6/4, TJ, Rings

Wall balls 

x2 Double unders 

Pull ups

Bams Week of Programming

 Charlie aka Bam Bam will be programming for this week,

Skill - 5 mins 

either Double unders or Muscle ups 

Strength - Back Squat 

5 x 50%, 5 x 60%, 5 x 65%, 5 x 75%, 5+ x 85% rest 60 sec

Conditioning -  A day of Ladders 

Big Dogs - 25/20

Pups - 20/15

Cats - 15/10

10 min ladder (2x table)

10, 8 - 2 
Burpees to plate 

OH plate sit ups
2, 4 etc etc 

OH plate lunges

Plate twists

Conditioning - For Time 

Big Dogs @ 60/55

10 C&J 

15 Burpees over bar 

20 Thrusters 

25 S.L Sit ups 

30 SDHP 

25 S.L Sit up

20 Thrusters 

15 Burpees over bar 

10 C&J

Cats @ 50/37.5, Pups @ 40/30

10 C&J 

15 Burpees over bar 

20 Thrusters 

25 Sit ups 

30 SDHP 

25 Sit up

20 Thrusters 

15 Burpees over bar 

10 C&J

Rest Day

CrossFit is addictive. We know. It's fun, and it gets results. But sometimes you need a break. Our workouts are much different than the traditional training methods. The level of intensity we maintain makes it even more important to make sure we're giving ourselves a break when we need it.

Rest Days
Rest days are your weekly days to focus on recovery. At a minimum, you need to take at least one day a week completely off. Two would probably be better. And depending on the week, you may benefit more from three. There's no 'one size fits all' answer. Age, the amount of quality sleep you get, your diet, and many other factors affect how often you should take a rest day. Usually, younger folks can train 5 to 6 days a week, while the older crowd might be better off training 2 or 3 times a week.

We usually recommend training no more than three days in a row before taking a day off. We have found that the fourth day sacrifices some intensity, which makes the workout less effective. It is usually better to take a rest day and come back even stronger and ready to go the day after. 

Experiment with different schedules and see where you do best. You can see great improvements from a Tuesday/Thursday schedule in the beginning. Many people continue to see huge gains from training Monday/Wednesday/Friday. For some, three days a week is the ideal schedule. For others, once you have been doing high intensity training for some time, adding a fourth and even fifth day can help you reach your goals faster. But this is all completely dependent on you, your schedule, and how much effort you take towards helping your body recover. If you neglect rest and recovery, training six days a week can do more harm than good.

B - Rest Day 

Catch up 

tekkers

Skill - 5 mins 

Either Pistol or HSPU 

NB - Build on from Monday 

Strength -

Push jerk - 5x2 (80%) rest 60 sec 

Pendlay Row - 3x5 (heavy) rest 60 sec 

Conditioning - 

Big dogs

3 Rounds 

10 Front Squats 60/45

10 Push jerk 

NB - bar cannot touch floor for 3 rounds each time its dropped 10 burpees) 

Pups 

3 Rounds 

10 Front Squat 50/37.5

10 Push jerk 

NB - 10 burpee penalty 

Cats 

3 rounds 

10 Front Squats 40/30

10 Push Jerk 

N - 5 burpee penalty

Conditioning - Rolling Clock 20 mins 

Big Dogs 

30 Pull Ups 

30 Wall balls 9/6kg 

30 KB swings 32/24kg 

AMRAP 

20 Double Unders 

15 Sit ups 

10  Ring Push ups

Pups 

30 Pull Ups 

30 Wall balls 8/5kg 

30 KB swings 24/16kg 

AMRAP 

20 Double Unders 

15 Sit ups 

10 Push ups 

Cats 

20 Pull Ups 

30 Wall balls 7/4kg 

30 KB swings 20/12kg 

AMRAP 

20 Tuck Jumps 

15 Sit ups 

10  Knee Push ups

Coaches month of programming Starts with GI Joe

Programming by GI Joe 

Skill - 5 mins 

Either Pistol or HSPU 

NB - Working on progression from scale 

Strength - Power Snatch 

5 x 2 (80%) with 60 sec Rest 

Conditioning - 21-15-9 

Power Snatch 60/40

V-ups

 Hows my Snatch Look

B - Olympic Totals 

20 mins to find 1RM Snatch 

20 mins to find 1RM Clean and Jerk

Body weight Day

B - In no order 

- 3 min Max Effort Pull ups 

rest 2 min 

- 3 min Max Effort Ring dips

rest 2 min 

- 3 min Max Effort HSPU (Box, 1mat, Rx)

rest 2 min 

- 3 min Max Effort T2B (v-ups, K2E, RX)

NB - If using bands movements must be strict no kipping allowed, for those looking at strength weights can be used. 

New Year Fresh Totals

 

B - CrossFit Totals 

1RM Squat 

1RM Press 

1RM dead lift

NB - Once warm you have three attempts at your max efforts