Workout of the day

Workout of the day2018-09-11T09:13:35+00:00
  • Mark Alison & Tom Jermy Crossfit

Wednesday 05/12/2018

1) Deadlift (Test) 20 Mins to find 3rm 2) 8 Min AMRAP 16 Wall Balls 12 KB Swings 44m Shuttle run

  • Rob Crowley Crossfit

Tuesday 04/12/2018

1) Handstand Push Up 6x ME 30 Seconds on, 90 seconds off 2) 5 Rounds (15 min cap) 15 TTB 22m DBL DB Lunge 60 Double Unders

  • Dani Cox & Lauren Blake Crossfit

Monday 03/12/2018

1) Barbell Cycling EMOM 10 mins 1 Power Snatch + 1 Full Snatch + 1 Overhead Squat *No prescribed weight For Time (7 min cap) 2) (7 min cap) 21-15-9 Overhead Squats 3-6-9 Legless Rope Climbs @52.5/35

  • Sam Leggett

Sunday 02/12/2018

1) Deadlift 7x3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) For Time (12 min cap) 50 Russian KB Swings 50 Box Jumps 50 STOH

  • Ashley Whitehair Dani Cox

Saturday 01/12/2018

08:00 - Warm-Up - Shoulders, Legs, Air Squat. 08:10 - Coaching of and then into 5 Rounds for Quality of: 5 Ring Row with Pause at Top, 5 Ring Row with Hinge Forward at Top, 10 Second Hold at Top. 08:30 - Workout 1 - ‘Karen’ - For Time: 150 Wall Ball (9/6) if unfinished straight into… 08:40 - Workout 2 - 7 Rounds For Time (14min Cap): 14 Pull-Up, 21 Air Squat w/ Wall Ball in Bear Hug (9/6), 14 Push-Up 08:54 - Cool Down

  • Ben Thomas

Friday 30/11/2018

Help support Ed and his Movember challenge by making a donation: https://mobro.co/ed777?mc=1 1) For time 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters (60/40kg) ***EMOM everyone does 5 Burpees ***

  • Ashley Whitehair

Thursday 29/11/2018

1) Ring Dips 7x3 Weighted Dips 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 *Look to increase weight each set 2) For Reps 0-4 mins: 30 Strict HSPU 4-8 mins: 800m Row 8-12 mins: 40 Burpees to Target 12-16: AMRAP Squat Cleans

  • Sarah Double Unders

Wednesday 28/11/2018

1) Bench Press 7x3 @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) 12 Min AMRAP 7 Overhead Squats 1 Legless Rope Climb 30 Double Unders

  • Gemma Board Snatch Crossfit

Tuesday 27/11/2018

1) Sumo Deadlift 7x3 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 After each set complete 6 double KB Bent Over Rows 2) For Time (9 min cap) 5 Rounds 9 Hang Power Snatch 18 Wall Balls

  • Philippa Stebbing & Russel Board Crossfit

Monday 26/11/2018

1) Midline 5x5 Strict Toes to bar straight into 1-minute plank hold 2) 16 Min Time Cap 120x Double Unders 30x Alt DB Snatches 5x Burpee Bar Muscle-Ups 20x SGL Arm OH DB Lunge (L) 5x Burpee Bar Muscle-Ups 20x SGL Arm OH DB Lunge (R) 5x Burpee Bar Muscle-Ups 30x Alt DB Snatches 120x Double Unders

512, 2018
  • Mark Alison & Tom Jermy Crossfit

Wednesday 05/12/2018

1) Deadlift (Test) 20 Mins to find 3rm 2) 8 Min AMRAP 16 Wall Balls 12 KB Swings 44m Shuttle run

412, 2018
  • Rob Crowley Crossfit

Tuesday 04/12/2018

1) Handstand Push Up 6x ME 30 Seconds on, 90 seconds off 2) 5 Rounds (15 min cap) 15 TTB 22m DBL DB Lunge 60 Double Unders

312, 2018
  • Dani Cox & Lauren Blake Crossfit

Monday 03/12/2018

1) Barbell Cycling EMOM 10 mins 1 Power Snatch + 1 Full Snatch + 1 Overhead Squat *No prescribed weight For Time (7 min cap) 2) (7 min cap) 21-15-9 Overhead Squats 3-6-9 Legless Rope Climbs @52.5/35

212, 2018
  • Sam Leggett

Sunday 02/12/2018

1) Deadlift 7x3 @75% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) For Time (12 min cap) 50 Russian KB Swings 50 Box Jumps 50 STOH

112, 2018
  • Ashley Whitehair Dani Cox

Saturday 01/12/2018

08:00 - Warm-Up - Shoulders, Legs, Air Squat. 08:10 - Coaching of and then into 5 Rounds for Quality of: 5 Ring Row with Pause at Top, 5 Ring Row with Hinge Forward at Top, 10 Second Hold at Top. 08:30 - Workout 1 - ‘Karen’ - For Time: 150 Wall Ball (9/6) if unfinished straight into… 08:40 - Workout 2 - 7 Rounds For Time (14min Cap): 14 Pull-Up, 21 Air Squat w/ Wall Ball in Bear Hug (9/6), 14 Push-Up 08:54 - Cool Down

3011, 2018
  • Ben Thomas

Friday 30/11/2018

Help support Ed and his Movember challenge by making a donation: https://mobro.co/ed777?mc=1 1) For time 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters (60/40kg) ***EMOM everyone does 5 Burpees ***

2911, 2018
  • Ashley Whitehair

Thursday 29/11/2018

1) Ring Dips 7x3 Weighted Dips 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 *Look to increase weight each set 2) For Reps 0-4 mins: 30 Strict HSPU 4-8 mins: 800m Row 8-12 mins: 40 Burpees to Target 12-16: AMRAP Squat Cleans

2811, 2018
  • Sarah Double Unders

Wednesday 28/11/2018

1) Bench Press 7x3 @80% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) 12 Min AMRAP 7 Overhead Squats 1 Legless Rope Climb 30 Double Unders

2711, 2018
  • Gemma Board Snatch Crossfit

Tuesday 27/11/2018

1) Sumo Deadlift 7x3 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 After each set complete 6 double KB Bent Over Rows 2) For Time (9 min cap) 5 Rounds 9 Hang Power Snatch 18 Wall Balls

2611, 2018
  • Philippa Stebbing & Russel Board Crossfit

Monday 26/11/2018

1) Midline 5x5 Strict Toes to bar straight into 1-minute plank hold 2) 16 Min Time Cap 120x Double Unders 30x Alt DB Snatches 5x Burpee Bar Muscle-Ups 20x SGL Arm OH DB Lunge (L) 5x Burpee Bar Muscle-Ups 20x SGL Arm OH DB Lunge (R) 5x Burpee Bar Muscle-Ups 30x Alt DB Snatches 120x Double Unders

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