Workout of the day

Workout of the day
  • Chris Chandler & Joni Lambert

Wednesday 16/01/2019

1) Midline 5x10 Second L-sit + 5-10 TTB Rest 90 seconds between sets *Can drop and rest between L-sit and TTB 2) For Time (22 min cap) 3k Row/ski 200 Double Unders 1k Run

  • Jessica Garnett Crossfit

Tuesday 15/01/2019

1) Back Squat 4x12 @65% of 1rm 0:00, 3:00, 6:00, 9:00 2) 12 Min AMRAP 9 Pull Ups 12 Back Squats 9 Pull Ups 12 Burpees to target

  • DT WOD

Monday 14/01/2019

1) Bench Press 5x3 @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00 2) DT (Test) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5

  • Megs

Sunday 13/01/2019

1) Barbell Cycling 7x2 Clean and Jerk @75% 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 2) 9 Min AMRAP 15m DBL DB Front Rack Lunge 10 Push Ups 5 Bar Muscle Ups

  • Jordan & Danny

Saturday 12/01/2019

08:00 - Warm-Up - Core, Hips, Shoulders. 08:10 - Coaching - V-Ups, Straddle V-Ups and L-Sit - 3-4 Unbroken Rounds for Quality of: 10 Alternating V-Ups, 8 V-Ups, 6 Straddle V-Ups, 10m Seal Walk. 08:30 - Workout 1 - For Time (10min Cap): ‘Annie’ 08:40 - Workout 2 - Open Workout 18.2 - 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (22.5/15) and Bar-facing burpees then establish 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

  • Alex Howarth

Friday 11/01/2019

In pairs 40 min time cap BUY IN 100x Double Unders Then 5 rounds of: 60 Wall Balls (9/6) 30 Deadlifts (100/70) 60 Bar Over Burpees CASH OUT 100x Calories

  • Wall Balls & Burpees

Thursday 10/01/2019

1) Barbell Cycling EMOM 10 mins 5 TNG Clean and Jerksa1) Pull Up 5x2 Weighted Pull Ups + 4-8 C2B Pull Ups Rest 2:30 between sets 2) For Time (22 min cap) 40 Burpees 20m HS Walk/40m Bear Crawl 60 DB Snatch 40 Box Jumps 60 Wall Balls *Reps all unbroken 2) 2K Row

  • Gymnastic Rings

Wednesday 09/01/2019

1) Strength Maintenance 5x3 Bench Press @80% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 2) For Time 21-15-9 DBL DB/KB Squat Clean Ring Dips

Tuesday 08/01/2019

1) 10 min EMOM Pull Ups 5-10 Pull Ups *Upscale to C2B 2) 18 Min AMRAP 15 TTB 15 Burpees to Target 15 DBL DB Box Step Overs 15 Burpees to Target

  • Snatches

Monday 07/01/2019

1) Barbell Cycling EMOM x10 3 Power Snatch *No prescribed Weight 2) For Time (12 min cap) 3 Rounds 30/22 Cals 15 HSPU 10 Power Cleans

1601, 2019
  • Chris Chandler & Joni Lambert

Wednesday 16/01/2019

1) Midline 5x10 Second L-sit + 5-10 TTB Rest 90 seconds between sets *Can drop and rest between L-sit and TTB 2) For Time (22 min cap) 3k Row/ski 200 Double Unders 1k Run

1501, 2019
  • Jessica Garnett Crossfit

Tuesday 15/01/2019

1) Back Squat 4x12 @65% of 1rm 0:00, 3:00, 6:00, 9:00 2) 12 Min AMRAP 9 Pull Ups 12 Back Squats 9 Pull Ups 12 Burpees to target

1401, 2019
  • DT WOD

Monday 14/01/2019

1) Bench Press 5x3 @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00 2) DT (Test) 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead @70/47.5

1301, 2019
  • Megs

Sunday 13/01/2019

1) Barbell Cycling 7x2 Clean and Jerk @75% 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 2) 9 Min AMRAP 15m DBL DB Front Rack Lunge 10 Push Ups 5 Bar Muscle Ups

1201, 2019
  • Jordan & Danny

Saturday 12/01/2019

08:00 - Warm-Up - Core, Hips, Shoulders. 08:10 - Coaching - V-Ups, Straddle V-Ups and L-Sit - 3-4 Unbroken Rounds for Quality of: 10 Alternating V-Ups, 8 V-Ups, 6 Straddle V-Ups, 10m Seal Walk. 08:30 - Workout 1 - For Time (10min Cap): ‘Annie’ 08:40 - Workout 2 - Open Workout 18.2 - 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (22.5/15) and Bar-facing burpees then establish 1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a

1101, 2019
  • Alex Howarth

Friday 11/01/2019

In pairs 40 min time cap BUY IN 100x Double Unders Then 5 rounds of: 60 Wall Balls (9/6) 30 Deadlifts (100/70) 60 Bar Over Burpees CASH OUT 100x Calories

1001, 2019
  • Wall Balls & Burpees

Thursday 10/01/2019

1) Barbell Cycling EMOM 10 mins 5 TNG Clean and Jerksa1) Pull Up 5x2 Weighted Pull Ups + 4-8 C2B Pull Ups Rest 2:30 between sets 2) For Time (22 min cap) 40 Burpees 20m HS Walk/40m Bear Crawl 60 DB Snatch 40 Box Jumps 60 Wall Balls *Reps all unbroken 2) 2K Row

901, 2019
  • Gymnastic Rings

Wednesday 09/01/2019

1) Strength Maintenance 5x3 Bench Press @80% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 2) For Time 21-15-9 DBL DB/KB Squat Clean Ring Dips

801, 2019

Tuesday 08/01/2019

1) 10 min EMOM Pull Ups 5-10 Pull Ups *Upscale to C2B 2) 18 Min AMRAP 15 TTB 15 Burpees to Target 15 DBL DB Box Step Overs 15 Burpees to Target

701, 2019
  • Snatches

Monday 07/01/2019

1) Barbell Cycling EMOM x10 3 Power Snatch *No prescribed Weight 2) For Time (12 min cap) 3 Rounds 30/22 Cals 15 HSPU 10 Power Cleans

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