Week of Jan 20-26

20/01/2020 A. Pull-up strength, EMOMx12: Min 1-4: Max strict false-grip ring pull-ups in 25 seconds Min 5-8: Max controlled supinated body rows in 25 seconds Min 9-12: 10-30 second hang. B. EMOM for 12 minutes: Min 1-4: 40 sec row, 20 sec rest Min 5-8: 30 sec row, 30...

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Week of Jan 13-16

13/01/2020 A. Tempo overhead squats – 5×3 reps, with a 3211 tempo (3 seconds down, 2 seconds in the bottom, 1 second coming up, 1 second at the top). Work between 60-65% of your max overhead squat (or just increase from last week) – at the lower end if you’re not as...

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Week of Jan 6-12

06/01/2020 A. Close-grip bench press – 4×10@60-65%. Aim to have all or part of your hands inside the knurling on the bar. This position works the triceps a bit more than a normal grip bench press, and we’re doing these because, well, many of you could use some more...

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Week of Dec 30-Jan 5

30/12/2019 A. CrossFit Total: Three attempts of each lift: • Back squat 1-1-1 • Shoulder Press 1-1-1 • Deadlift 1-1-1 Your score is the total of your heaviest successful lifts. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark...

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Week of Dec 23-29

23/12/2019 A. Back squat - 5 @ 70, 75%, 3 @ 80%, 1 @ 88%, 5 @ 75%. B. 4 rounds, not for time: 1 lap sled push (challenging, but not so much that you stop pushing at any point other than the turnaround) 15-30 barbell good mornings Max effort L-hang/tuck hang....

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Week of Dec 16-22

16/12/2019 A. Deadlift - 3 @ 75, 80, 85, 90%, then 6 @ 75%. B. 3 rounds for time of: 25 ring push-ups (modify reps or movement) 25 weighted step-ups (20/14 lb medicine ball) 25 toes-to-bar For newer people, use a lower box and/or do the step-ups unweighted.  ...

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Week of Dec 9-15

09/12/2019 A. 4 work sets of: 3(Clean + push jerk). These do not have to be touch and go, but there should be minimal rest between reps in the complex. B. 8 minute AMRAP of: 6 DB hang cleans (2x50 / 2x35 lbs) 6 DB push presses 6 strict pull-ups (scale to hinge rows or...

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Week of Dec 2-Dec 8

02/12/2019 A. Deadlift - 5x3 @ 75%, using a 31X1 tempo (3 second negative this time, not 5 second). B. With a partner, alternating for a total of 16 rounds: Bike 45 seconds for calories, with a 15 second transition Switch roles. Record your total team calories.  ...

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Week of Nov 25-Dec 1

25/11/2019 - Bring-a-Friend Day! A. Light push press and push jerk technique work – 2 sets of 3 PP + 3 PJ. Reset between each rep (i.e. don’t cycle the reps). B. Alternating for 4 sets: – Challenging ring rows for 5 reps – as tough as possible, so elevate the feet if...

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Week of Nov 18-24

18/11/2019 A. Light push press technique work – 3 x 5. Increase weight from Nov 13, but still keep it light. Reset between each rep (i.e. don't cycle the reps). B. Alternating for 4 sets: – Double bent over KB rows for 5 reps – as heavy as possible – Barbell press – 5...

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