Friday 30th August

Retest - August Benchmark

'Barbara' - 5 Rnds 3 Min rest between

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Air Squats

Saturday 31st August

Partner WOD

1 4 1 reps - both complete 'Annie'

35 Min time cap 

Grace - 30 Clean + Jerk 60/40

Karen - 150 Wall Ball 9/6

Isabel - 30 Snatches 60/40

Annie - 50-40-30-20-10

Double Unders

Sit ups

Friday 30th August

A) Strength EMOM

1 Squat Clean + 2 Front Squat

- 75% 1RM Front Squat

WOD - For Time

30 Squat-clean-thruster 70/40

Tuesday 28th August

WOD - For Time

Buy in: 20 Burpee Box Jumps 30"/24"

Then 4 Rnds

8 OHS 60/40

12 T2B

16 H.R. Press Up

Cash out: 20 Burpee Box Jump 30"/24"

Thursday 22nd August

Strength - Split Jerk

6x2 - building in weight

3 warm up sets

6 working sets

WOD - 5RFT

20 Back Squat 60/40

20 T2B

Wednesday 21st August

Strength - Weighted Good Mornings

5x5 building in weight

- shit hot form on every rep

WOD - 30 Min AMRAP

60 T2B

50 Meb Ball Cleans 9/6

40 Pull Ups

30 Power Clean 60/40

20 Burpee Box Jump 24"/20"

10 Wall Walk

Tuesday 20th August

Skill - Ring Dips

3 x 10 Ring Dips + 20 Push ups

Then

6 x 10 second ring support holds

WOD - 3RFT

21 KBS 24/16

400m Run

12 Deadlift 70/50

Sunday 18th August

Hero Sunday WOD

'Badger' - 3RFT

30 Squat Clean 60/42.5

30 Pull Ups

800m Run

Thursday 16th August

A) Deadlift

6x2 @ 85% of 1RM 

- Keep lift to good form

WOD - For time 

100 Burpees

EMOM 3 Thrusters 50/35

Next On-Ramp Course

Our next On-Ramp course starts Tuesday September 3rd! Click the tab 'On Ramp Course' in the Pages options to find out more! 

Wednesday 14th August

1st Four Nations WOD - 'Isabel Had Balls'

5 Min Time Cap:

30 Snatches (any style) 60/42.5

Within the remaining time wall balls 

9/7 to a 9/10' target

Score = No. of wall balls

Tuesday 13th August

A) Tekkers

20 mins to work on a weakness

WOD - For Time

Buy In: 30 HSPU

Then 2RFT

30 Wall Ball 9/6

30 Pull Ups

30 Push Press 30/20

30 Burpee

11th August 2013

Today we hosted CrossFit Thirty One take on their 17/18 workouts over a period of three days to raise money for the charity Velindre.

WOD - 'Heavy Ass Grace'

30 (full) Clean + Jerk 80/50

It was a great turnout and we are proud to host a great event so support a great cause.

9th August 2013

A) Strength

7 x 2 T+G Squat Clean

- Increasing weight 

- Stay at or below 80%

WOD - 5 Min AMRAPS (2 parts)

10 KB OHS L/A 16/12

10 KBS 16/12

10 KB OHS L/A 16/12

10 KBS 16/12

2 Mins Rest then 5 Min AMRAP

10 Goblet Squat 16/12

10 Box jump overs 24"/20"