Workout of the Day

A. Power snatch – technique and for those more familiar then increase weight.

B. 500m row for time @ 22spm or less

500m row for time @ 27spm or less

500m row for time @ 30+spm

Workout of the Day

A. in pairs: 12min AMRAP

one person does 25/20 wallballs, the other does 3 burpee box jumps then max double unders.

The goal is to score as many double unders as possible so do your wallballs quickly!

In order to scale correctly, drop/add weight in wallball before reps.

B. All the ab work

Workout of the Day

A. Alternating emom 12mins:

ODD: 1-5 strict pull-ups.  If the number is too low add a band for resistance and if strict is too hard negative or ring row.

EVEN: 3-5 press-ups into 1 wall climb.  If 1 wall climb is too easy then hold at the wall.  If it’s too hard then do 7 press-ups and hold a plank.

B. 7min AMRAP

10 burpees

5 C2B pull-ups

Workout of the Day

A. Sumo deadlift 1RM

B. 3 individually times rounds:

Row 300/250

20 kb lunges

20 kb swings

This week we have olympic lifting on both Tuesday and Thursday evening at 19.15.  There is no WOD on Tuesday at this time but there will be a WOD on Thursday.  The weightlifting classes cost just £3 to attend and you don’t need to be a member of the gym […]

Happy Halloween!

In teams, for time:

Block run relay

20x 5 pull-ups, 10 push-ups, 15 air squats

Row relay (PM only)

Workout of the Day
A. 2x Banded sprint into 15/25/35 Russian KBS

B. 4 rounds for time
5 heavy DL
10 goblet squats

Extra credit: 100 banded goodmornings

Tomorrow (Friday) is bring a friend day!  We will also be hosting a Halloween WOD, this means there are no regular WOD times for the evening…. we […]

Workout of the Day

7 rounds for time:

7 power cleans

5 chest to bar pull-ups

3 high box jumps

– or – working in pairs and partitioned

5 rounds each for time:

7 power cleans

5 chest to bar pull-ups

3 high box jumps

Workout of the Day

A. Muscle up tech

B. Muscle up specific strength progressions

C. Rounds for time:

60s max kcal row

60s max kb swings

60s rest

60s max wallballs

60s rest

Workout of the Day

A. 3RM back squat

B. 3×8 sumo deadlift

C. 5min AMRAP burpees

Tuesday – Weightlifting will be on in place of the 19.15 WOD.  The cost to attend the class is just £3 and it is open to non-members.  There are no minimum requirements in experience or fitness levels to learn and benefit from this class.

Thursday – Weightlifting is on again at the same time (19.15) for the same price (£3) but the regular WOD will also be running at the […]