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Showing posts from April, 2014
Strength - work to a heavy 5 RM back Squat

WOD - 1/2 Cindy
10 min AMRAP
5 pull ups
10 push ups
15 Squats

Extras - 3 rounds
rest 1-2 mins

Wod - Bear complex

7x 7 reps of
Power clean
front squat
push press
back squat
push press

NB - the bar can't rest on the floor even to re-grip during the 7 reps

Extras - 3 rounds
10 pull ups
rest 1 min

CFB Endurance

Run - 800m repeats with 3 mins rest until form drops off
Row - 800m repeats with 3 mins rest until form drops off

Happy birthday Pippa

Happy Birthday PipDip
I will now be posting strength extras 3 days a week for those of you who wanna increase your strength numbers, we will only be coaching the WOD for the time being. I have also added gymnastic classes Monday 7-8pm and Wednesday 6-7pm these will be taken by Claire and myself looking at movement patterns and mobility in those movements.

So what you'll see is the following per week

Mon, Wed, Fri will have a strength movement posted

Tues, Thurs and Sun will have some form of Endurance session posted.

Mon and Wed you'll have a gymnastic class

Saturday will be Olympic Lifting day

Class WODs will cover everything that is CrossFit like you have seen the past few weeks, we will no longer be focusing on one aspect of Fitness but will be looking at the 10 principles of fitness.

Mondays Session will look as follow-

Strength - Work to a heavy 5RM Press

WOD - PipDip

For time

4 Rounds
7 Snatches
21 Double unders
rest 2 mins
4 rounds
7 C&J
21 Double unders
rest 2 min…

Red tshirt Friday

Go claire Go 
For time

2 rounds
21 press
500m Run
21 push press
500m run
21 push jerk
500m Run

Happy birthday Allie and good luck this weekend

Wod - Work to a heavy single clean


10 min EMOM
1 x power clean @70%

C - Endurance -

Run - 100m rest 60sec repeat

Row - 100m rest 60sec repeat

Bike - 400m rest 60sec repeat
Bye bye james 

Wod - for time
1000m Row
50 snatches
30 pull ups

Extras - 5 sets
10 ring dips
We should all be looking like this after wods if not we went to heavy, think about your weights before you let your ego get in the way :)


- 15 min AMRAP
3 thrusters
10 burpees over bar

- extras
5 sets of
10 strict pull ups

CFB Endurance

Bike - 5km, 2.5km, 1.5km, 750km rest 1:1
Row - 2km, 1.5km, 1km, 800m rest 1:1
Run - 1.5m, 1m, 800m, 400m rest 1:1

Team Wod Friday please make sure your in RED :)

For those of you who haven't been able to get in or can't get in friday or Saturday heres a WOD for you guys. Take your pick from the three options if you have trained three days this week rest ready for friday and saturday.

Strength option

Grace - 30 clean and jerks


Isabel - 30 Snatches


12min AMRAP
10 Wall balls
10 TTB


Run/ row - 4 x 1000m, rest 4 mins  

happy birthday tom and DC

thought you boys might like a bit of bench

32 min Rolling Clock

1000m Row
53 TTB
then AMRAP
21 floor press
53 Air squats

- Class WOD

20 min AMRAP

Partner wod

10 Deadlifts
200m Run

- CF endurance
Warm up - 10 mins general movement
10 mins mobility

short intervals
Run/Row/ride - 1 min work, 1 min Rest

Na you've come along way from this photo good job 
Easter weekend hours, Friday we will be group WOD as normal 730 and 9am team wod. Saturday we will have a team WOD 930-1030 and 11-12 there will be no Oly lifting class. Sunday and monday will be closed. 
Last week of benchmarks then back to normal, some great scores so far lets keep it up gang  


Squat cleans
ring dips
CF Endurance

Ride - 15km @80%
Run - 5km 80%
Swim - 800m @80%

Enjoy the sun and get outside
Gang remember GI Joe will be taking you all through spinal issues from 12-2 with the hope of improving your Squat, Deadlift and Press I've done lots of work with Joe and have seen some great improvements in my movements well worth the time fixing issues to improve long term. 
Todays team WOD 

Happy birthday JOHAN

Gi Joe - demonstrating the perfect recovery position 

Tomorrow GI JOE will be taking the classes but with a twist
930 - 1030 Team Wod 
11-12 Oly lifting 

12 - 2 ish Spine biomechanics session 

This will cover:

Basic spine and soft tissue anatomy, spine function and movement, basic spine maintenance and awareness, how to minimse stress of the spine within crossfit.

Ive done this session with Joe and its helped me in my squat and over head position def worth coming to if you struggle with these movements, don't miss out on 


35 min AMRAP 

1000m Run 
50 push ups 
100 sit ups 
150 squats 

Mixed bag of goodies today

Rest day

Play around with gymnastics spend 10 mins working one movement before changing to something new I'll do some mobility with you before


If you've missed some of the totals or retest use this time to catch up

CF Endurance

Warm up
10mins run/row no straps
10 mins specific mobility

Row - 2 mins sprint, rest 4 mins repeat till distance drops
Run - 2 mins sprint, rest 4 mins repeat use building as marker for distance
In a 20 min window
Work to a heavy 1RM Snatch
then a

10 min EMOM
1 x snatch @70%
(nb - go off todays 1RM)

Retest day

Those of you doing 12 week challenge I need to do your measurements, can you also email me the progress you have made on your CrossFit totals so I can note down how much stronger you are.

3 Rounds
In partners
1min work, 1 min rest
- D.U
- Ring Dips
- Box jumps
- rest

NB - This is a retest please check your scores from last time

CF Endurance

Warm up - 10 mins run/jog
10 mins mobility

Run - 4 x 1000m rest 4 mins
Row - 4 x 1000m rest 4 mins

new totals

New Totals

Oh Squat

Sundays Interval work

Summer is coming so get outside and do something different 
For time choose one of the below  Run - 5km  Swim - 800m Ride - 15km 

Saturday Team WOD

Some more partner training for you on Saturday 
In Partners

20 min AMRAP
10 T2B
20 Box over jumps

Engine you say

Chris speallers 14.5

For Time

Row 1km
Run 1km

Snatch Tekkers

CF Endurance

Warm up - 10 mins easy
10 mins mobility

Row/Run/Swim -  5:00min, 5:00min rest, repeat until form or time decreases
New hoodies coming with Ape Face on the back let me know if you want one, Name colour size

retest time

21 - 15 - 9
ring dips

Happy birthday Ese

Happy Birthday ESE

Todays WOD


150 Wall Balls

5 burpee EMOM

Time Cap - 20 mins

CrossFit Endurance 

Warm Up - 10 mins jog/row no straps
10 mins hip/ankle mobility

This is a intro to CrossFit endurance, please stick to the warm up and volume. These work outs will be posted Tues, Thurs and Sunday and will need you to do on your own unless you book in for 6pm and you can work with a group  

When working repeats we are looking for times to stay within 8 sec, if you are doing the runs please ensure you buy a good watch to help with your training

Run - 8 Repeats x 200m, rest 2:1 or 3 mins (Green lamp post and back)

Row - 8 repeats x 500m, rest 2:1 or 3 mins

- post times & name in comment section so I can see