Wednesday, 31 January 2018

strength - Front squats 
5 x 5 
14.5
21 thrusters 
21 burpess 
18 thrusters 
18 burpees 
15 thrusters 
15 burpees 
12 thrusters 
12 burpees 
9 thrusters 
9 burpees 
6 thrusters 
6 burpees 
3 thrusters 
2 burpees 

Tuesday, 30 January 2018


Skill - Kipping TTB 
Partner wod 
50 - 40 - 30 - 20 - 10 
TTB 
60 - 50 - 40 - 30 - 20 - 10 
KB swings @30/24 

Monday, 29 January 2018

Saturday, 27 January 2018


8am - 5 rounds 
Every 3 mins 
20/15 cal row 
10 HSPU 
10 TTB 
9am 
partner wod 
20 min AMRAP 
10 hang power snatch 
30 du
10:00am
clean grip OH squat 8 x 1 
hang clean and jerk 8 x  1    
clean pull  5 x 2

Friday, 26 January 2018


3 rounds 
21 deadlifts @84/55
15 pull ups 
9 front squats @84/55

Thursday, 25 January 2018


Skill - Ring Muscle ups 
Bar Muscle ups 
Kipping pull or dip 
HS walk 
20 min EMOM 
min 1 - box jumps 
min 2 - HS hold 
min 3 - plank hold 
min 4 - arm haulers 

Wednesday, 24 January 2018


Can you comment with ideas for food each week. 

Ideas so far are Latin and South African aka BBQ

Need 5 different themes 



Partner WOD 
for time 
100 cal row 
100 DB Snatch   
100 burpee over DB 
5 rounds 
10 hollow rocks 
10 v up 
10 vtuck 
10s hold 
rest 1 min 

Tuesday, 23 January 2018


OHS 
6 x 3 
for time 
21 - 15 - 9 
Push press 
power clean 

Monday, 22 January 2018


Skill - HSPU 
5 rounds 
1 min KB Swing 24/16
1 min TTB 
1 min DB Lunges 
1 min rest 

Saturday, 20 January 2018


8am 
20 min AMRAP 
10 DB cleans 
10 m DB lunge 
you go I go 
9am 
5 rounds, 1 min stations  
DBall to box 
?
DB clean and jerk  
?
row cals 
rest 1 min 
10am 
Snatch Bal 
6 x 2  
Snatch complex 
snatch high pull + snatch 
8 x 1 
Snatch Pulls 
5 x 3

Friday, 19 January 2018


Falkel 
25 min AMRAP 
8 HSPU 
8 box jumps @30/24
10 strict pull ups 

Thursday, 18 January 2018


Skill - ring muscle ups 
bar muscle ups 
Dip strength/kipping 
HS Walk 
20 min EMOM 
min 1 - bike 
min 2 - Russian Swings 
min 3 - ski erg 
min 4 - SA Ring to chest hold 

Wednesday, 17 January 2018


8 rounds, every 2 mins 
10 cal Row 
10 thruster 
5 rounds 
10 hollow rocks 
10 v up 
10 vtuck 
10s hold 
rest 1 min 

Tuesday, 16 January 2018

Image result for 2xu

Compression leggings for men and woman in all different lengths, which I have been told are not see through 😀


They also have a great range of shorts, jumpers and other items of training gear for in the gym and for outdoor sports. 

I have managed to source us 20% off all items, if your interested in anything please send over the product number and size and I'll add to my first order. 



for time 
10 Bar muscle ups 
20 DB squat snatch 
30 push ups 
40 TTB 
Team row 
max cals 

Monday, 15 January 2018

Happy 50th Nick
Partner WOD 
for time 
50 syncro Air Squats 
50 snatches 
50 syncro burpees 
50 Clean and jerks 
50 syncro Air Squats 

Saturday, 13 January 2018


8:00 am
20 min AMRAP 
team wod 
20/15 cal row 
ME T2B 
round for round 
9am - team wods 
7min ladder 
3 HSPU 
3 KB swings
3 cal ski erg 
> 3 reps each round 
7 min ladder 
3 push ups 
3 SDHP 
3 cal row 
>3 reps each round 
7 min ladder 
3 man makers 
3 DB snatch 
3 cal bike 
rest 2 min before rotation 
11:00 am
clean grip OH squat 5 x 3 
hang clean and jerk 6 x 2+1    
clean pull  5 x 5 

Friday, 12 January 2018


We are making this years CrossFit Open more about the community with a team feel to it, more details to be confirmed next week 

Red t-shirt Friday


Bull 
2 rounds 
200 DU
50 OHS 
50 pull ups 
1 mile run 

Thursday, 11 January 2018


Skill - Ring Muscle ups 
Bar Muscle ups 
Pull strength
HS walk drills 
20 min EMOM 
min 1 - row cals 
min 2 - Pistols 
min 3 - Shoulder taps 
min 4 - L-sit hold 

Wednesday, 10 January 2018


10 min EMOM 
3 power snatch + 3 OHS 
10 min EMOM 
1 P.clean+h.clean+jerk 
12 min AMRAP 
1 snatch @80/52
3 clean and jerks 
15 Box jumps 30/24"

Tuesday, 9 January 2018


team WOD 
25 min AMRAP 
20/15 cal row
20 jerks 
5 muscle ups 
tabata
hollow rocks 

Monday, 8 January 2018








Happy birthday Shan 
19 rds  
8 x HSPU 
1 x clean 
7 x deadlifts 
38 min time cap 

Saturday, 6 January 2018


8am 
team WOD 
24 min EMOM
min 1  - 1 round of cindy  
min 2   - 10 hang power snatch  
min 3 - max cal row
min 4 - rest 
9am 
90 - 75 - 60 - 45 - 30 
box jump overs 
KB swings 
TTB 
10am 
Snatch Bal + OHS 
5 x (1+2) 
Snatch complex 
hang snatch + snatch 
8 x 1 
Snatch Pulls 
5 x 2 

Friday, 5 January 2018

Red t-shirt Friday is back


Capoot 
100 push ups 
800m run 
75 push ups 
1200m run 
50 push ups 
1600m run 
25 push ups 
2000m run 

Thursday, 4 January 2018


skill - Ring muscle ups 
bar muscle ups 
kipping practice 
20 min EMOM 
min 1 - DU 
min 2 - HS hold 
min 3 - hollow hold 
min 4 - Ring support hold 

Wednesday, 3 January 2018


weighted pull ups
 1 - 1 - 1 - 1 - 1
weighted dip 
1 - 1 - 1 - 1 - 1
for time 
choose one 
1 mile run/1km row/50 cal bike 

Tuesday, 2 January 2018

We start this week off slightly more chilled after the Xmas and New year break. Remember to arrive early for todays WOD to work on any mobility or movements before you test your totals

new totals

1RM clean
1RM bench
1RM OHS

5 rounds
10 hollow rocks
10 v up
10 v tuck
10s hold
rest 1 min

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...