We Are Back!

As of January 1st 2020 this will be our main website for the time being. All info, prices and links are fully up to date!

We have struggled with website maintenance for a while so have gone back to the roots and back to using the blog!

Thanks, Alex

Tuesday 19th April

A) EMOM x 12 min

1) 20 hollow rocks

2) 12 ttb

WOD start a new round every 4 mins x 3

Run 400m

Max effort burpee box jump overs 24"/20"

Monday 18th April

Front squat

2 x 2 @ 75%

2 x 2 @ 80%

2 x 2 @ 85%

WOD 

15 burpee to rig buy in

10 front squats 80/60

10 bar muscle ups / 20 pull ups

10 front squats

10 bar muscle ups / 20 pull ups

10 front squats

15 burpee to rig buy in

Thursday 14th April

A) OHS 

20 minutes working on sets of 3-5 reps. Work on absolute depth and form. 

WOD 5RFT

20 burpees

15 OHS 42.5/30

10 pull ups

Wednesday 13th April

A) Russian KB lunges

6 x 10 each leg

WOD EMOM x 20 mins

1) :45 assault bike

2) :45 slam balls

3) :45 KBS 24/16

4) :45 box jump overs 20"

Tuesday 12th April

A) Deadlift cycle

10 TNG reps with weakest mixed grip

10 TNG reps with strongest mixed grip

10 reps alternating grip

WOD 'D.T.'

5RFT

12 deadlifts

9 hang power clean

6 stoh 70/50

Monday 11th April

A) back Squat

5 x 5 @ 70%

WOD - 3 rounds

In 3 minutes

30 wall balls 9/6

15 box jumps 24"/20"

AMRAP ttb

- rest 3 mins

Tuesday 5th April

A) OHS

5 x 3 building in load

WOD 'Nancy'

5rft

400m run

15 ohs 42.5/30

Monday 4th April

A) back squats

6 x 3 x 80%

WOD 5rft

50 double unders

30 wall balls 9/6

10 box jumps 30/24"

Wednesday 30th March

A) Power clean + box jump

Every 02:00 x 6 rounds

5 power clean 65/45

10 box jumps 24"/20"

WOD EMOM x 21 min

1) 15 wall ball 9/6

2) 12 power clean 50/35

3) 50 double unders 

Tuesday 29th March

A) OHS 

6 x 3 building up to a moderate load aiming for full depth every time!

WOD 15 min AMRAP

12 oh walking lunge 42.5/30

9 ttb

6 burpee over bar

Monday 28th March

A) Front squat

5 x 8 x 75%

WOD 21-15-9

Thruster 42.5/30

Ttb

*200m run between rounds

Friday 25th March

WOD CF Open 16.5

For time 

21-18-15-12-9-6-3

Thruster 43/29

Bar facing burpees

Thursday 24th March

WOD EMOM x 32

Min 1) 12/10 cal assault bike

Min 2) 1 round of cindy

Min 3) 15/12 cal row

Min 4) rest

Wednesday 23rd March

A) deadlift

20 mins to work up to a 3RM for today

WOD 6 min AMRAP

15 KBS 24/16

50 double unders 

- 3 min rest

6 min AMRAP

15 hollow rocks

3 deadlift 1.5 x BW 

Tuesday 22nd March

A) Push press from floor

EMOM x 12

1 power clean + 5 push press

Around 60-65% of 1RM

WOD 15 min AMRAP

21 thrusters 42.5/30

15 box jump 24"/20"

9 burpee 

Monday 21st March

A) Front Squat

6 x 4 x 75%

WOD 3RFT

5 bar muscle up 

30 wall balls 9/6

400m run

Friday 18th March

CrossFit Open 16.4

13 minute AMRAP

55 deadlifts 102/70

55 wall balls 9/6

55 calorie row

55 hspu 

Thursday 17th February

WOD 5RFT

5 burpee over bar

10 power snatch

15 ttb

200m run

Wednesday 16th February

A) Banded strict press

5 x 5 adding load via KB 

M - purple bands F - green bands

WOD EMOM x 18

1) 15 KBS 24/16

2) 20 wall balls 9/6

3) 12 burpee to rig