Thursday, 28 February 2019

Massive well done everyone on the past 4 weeks strength phase.

Can you all email me with before and after numbers on all three lifts for me to look over
along with if you've now got body weight movements and if you've added weight  
 
Bring on 19.2

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - row cals 
min 2 - HS walk / wall walks 
min 3 - bicep curls 
min 4 - L sit hold 

Wednesday, 27 February 2019

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 95% 
PB attempt  
build on last weeks ring dips 
Clean and jerk ladder 
15 min EMOM 
increase weight by 5/2.5kg 

Tuesday, 26 February 2019

Warm up 
Presss 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 95% 
PB attempt  
build on last weeks chin ups 
Open 13.2 
10 min AMRAP 
5 STOH 
10 deadlifts 
15 box jumps 24/20"

Monday, 25 February 2019

Warm up 
back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
3 @ 70%
1 @ 80%
1 @ 90%
1 @ 95% 
PB attempt  
build on last weeks HSPU 
3 rounds 
21 - 15 - 9 
Burpee over bar 
OHS 
Start a new round every 10 mins 
8 min time cap each round 

Friday, 22 February 2019

So here it is, 19.1  looks like its a good opening work out which will get all you hearts going. Like most opens the first work outs have a history of being pure work rate, low skill level. 
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Thursday, 21 February 2019



Open Sale on Xendurance products 

Protein - £44 saving £5 
Xendurance - £36 saving £4
Immune boost - £36 saving £4
Fuel 5 - £27 saving £3
Hydro X - £24 saving £3
Creatine JB - £24 saving £3
Omega 3 - £22.50 saving 2.50

With the CrossFit Open kicking off tonight and not knowing the WOD tomorrow, please all ensure at some point today you do a little extra mobility. Please give it your best attempt as the open is a special time of the year, its the only time our community comes together to test our fitness. 

The sport of CrossFit is growing in a new direction and CrossFit as a lifestyle is going back to its roots. I believe the open is a great chance to see how you compare to the rest of the world. Give each WOD your very best attempt and use it to find out your true strengths and weaknesses. 
Lets all enjoy the buzz each weekend. 

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - Ski erg cals 
min 2 - High box jumps 
min 3 - DB curls 
min 4 - Shoulder taps 
min 5 - Superman holds 

Wednesday, 20 February 2019

I have put together teams for the next 5 weeks of the Open if you wish to be involved there is still time I just need you to email me and get involved. 

Food themes for the 5 weeks, please plan within your teams. Please ensure there's Vegan options  

Week 1 - Afternoon Tea (cakes, sandwich, tea and coffee) 
Week 2 - Italian (
Week 3 - Paleo / Vegan 
Week 4 - Latin 
Week 5 - BBQ 

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
Deadlift 
3 x 5 @80% 1RM 
build on last weeks ring dips 
14.1
2 rounds 
5 min AMRAP 
30 DU 
15 Snatches 
rest 5 mins 

Tuesday, 19 February 2019

Warm up 
Presss 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
Press 
3 x 5 @80% 1RM 
build on last weeks chin ups 
3 x E10MOM 
3 rounds 
20 push press @50/35
20 front rack lunges 

Monday, 18 February 2019

If you haven't already done it please CLICK HERE to be involved in the open social comp

Every week your score from the work out will go towards your teams overall score with a winning team at the end of the open

Warm up 
Back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
Back Squat 
3 x 5 @80% 1RM
build on last weeks HSPU 
for time 
40 box jumps 
20 cleans 
40 box jumps 
30 strict HSPU 
40 box jumps 
20 bar muscle ups 

Saturday, 16 February 2019

8am 
5 x E5MOM 
20/15 cal row 
15 burpees 
10 DB snatch 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am 
Hang Power clean + push jerk
6 x 1 
3 position cleans + jerk 
heavy for the day 
clean jumps 
5 x 3 

Friday, 15 February 2019

TK
20 min AMRAP
8 strict pull ups 
8 box jumps 36/24
12 KB swings 

Thursday, 14 February 2019

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - bike erg 
min 2 - DB curls 
min 3 - L sit hold 
min 4 - golfers deadlift 
min 5 - DB revers flys 

Wednesday, 13 February 2019

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
5 @ 75% 
3 @ 85%
1+ @ 95% 
build on last weeks ring dips 
Skill - rope climbs 
15.4
8 min AMRAP 
HSPU 
cleans 

Tuesday, 12 February 2019

Warm up 
Presss 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
5 @ 75% 
3 @ 85%
1+ @ 95% 
build on last weeks chin ups 

For time
21 - 18 - 15 - 12 - 9 - 6 - 3 
Thrusters 
TTB 

Monday, 11 February 2019

Warm up 
back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
5 @ 75% 
3 @ 85%
1+ @ 95% 
build on last weeks HSPU 
20 min AMRAP 
5 Bar muscle ups 
10 push ups 
15 squats 

Scales - Bar Muscle up 5,3,1, banded 
CTB 5, 3, 1 
Pull ups 5, 3, 1, banded  

You can choose what you wanna work on 

Saturday, 9 February 2019

8am 
5 x E5MOM 
20 cal row 
20 push ups 
20 cal ski 
10 ring strict dips 
9am 
Team Fran 
 thrusters 
 CTB
10am 
Snatch high pull + power snatch 
6 x 1 
High hang snatch + hang snatch + snatch 
5 x 1 
pendlay row 
5 x 3 

Friday, 8 February 2019

If you have any food theme ideas for the Open please do email them over to me

also please sign up to the in house open throwdown
Jack 
20 min AMRAP 
10 push press 
10 kb swings 
10 box jumps @24

Thursday, 7 February 2019

Skill - Ring muscle ups 
1 - Banded transition 
2 - strict muscle ups 
3 - kipping 
4 - volume 
20 min EMOM 
min 1 - Ski erg 
min 2 - Ring rows 
min 3 - double bottom up press 
min 4 - DB bicep curls 
min 5 - PVC pipe press 

Wednesday, 6 February 2019

Please ensure you sign up for the Crossfit Open Social on Go team up to be involved in the weekly social 

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
3 @ 70% 
3 @ 80%
3+ @ 90% 
Build on last weeks ring dips 
17 min AMRAP 
40 burpees 
30 snatch 
30 Burpees
30 snatch 
20 burpee 
30 snatch 
10 burpees 
Amrap snatch 

Tuesday, 5 February 2019

Warm up 
Press 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
3 @ 70% 
3 @ 80%
3+ @ 90% 
build on last weeks chin ups 
3 rounds 
E5MOM 
15/12 cal bike 
5 rounds of cindy 


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...