Workout of the day

Workout of the day
  • 2k Row Test

Thursday 07/02/19

Midline 6x15 second hanging L-sit rest 1 min between efforts 20 Min AMRAP 400m Row 21 SGL Arm DB STOH 7 Bar Muscle Up

  • Dawn Kendall

Wednesday 06/02/19

Snatch 7x1 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 *No prescribed weight For Time (17 min cap) 2 Rounds 30/24 Cal Bike/SKI/ROW 30 DBL KB Deadlift 15 WEIGHTED SIT-UPS 15 Hang Power Snatch

  • Alex Howarth

Tuesday 05/02/19

Front Squat 4x2 @90% of 1rm 1x10@ 65% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 5 Rounds 12 Front Squats 9 Lateral Burpees 6 HSPU

  • Luke Baswick Crossfit

Monday 04/02/19

1) Toes to bar 5x10 Knees to elbows + 5 TTB Rest 2 mins between efforts 2) 21 Min AMRAP 400m Run 30 Air Squats 15 Push Ups 3 Rope Climbs

  • Crossfit Pull Ups

Sunday 03/02/19

1) 6x3 Weighted Pull Ups 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 *5 Mins to build to working weight *Stay same weight for each working set 2) 10 Min AMRAP 15m DBL DB Lunge 10 Burpees to Target 5 Pull Ups

  • Dawn Kendall

Saturday 02/02/19

1) 3 Rounds For Time (12min Cap): 10 OH Lunge (40/30) 10 Bar Facing Burpee 10 OH Lunge 10 Chest to Bar Pull-Up 2) In a 12 Minute window complete 5 Rounds of: 400m Run 15 Overhead Squat (50/35) Then in Remaining Time establish a 1RM Clean and Jerk

  • Johnny Assault Bike

Friday 01/02/2019

1) 5 Rounds for time 20/15cal Row/Ski/Bike 20 Hang Power Cleans 20 Push press 2) 10 Rounds for time 10 Wall Balls 8 DB Devil presses 6 Burpees

  • Megs

Thursday 31/01/2019

1) Bench 5x5 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 15 Min ARMAP 15 Deadlift 15 Push Ups 30 Sit Ups

  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Wednesday 30/01/2019

1) Toes to bar 5x10 TTB *Hang from pull up bar for 15 seconds before completing set Rest as needed between efforts 2) 20min EMOM Excercise 1 (min 1) 5 Power Snatches Excercise 2 (min 2) 10 Overhead squats Excercise 3 (min 3) 15 Deadlifts Excercise 4 (min 4) 50 Double unders

  • Handstands Crossfit

Tuesday 29/01/2019

1) Clean Every 30 seconds for 10 mins 1st 30 seconds- 1 power clean 2nd 30 seconds- 1 squat clean 2) 14 Min AMRAP 7 HSPU 12 Hang Squat Cleans *30 Seconds rest after each round

702, 2019
  • 2k Row Test

Thursday 07/02/19

Midline 6x15 second hanging L-sit rest 1 min between efforts 20 Min AMRAP 400m Row 21 SGL Arm DB STOH 7 Bar Muscle Up

602, 2019
  • Dawn Kendall

Wednesday 06/02/19

Snatch 7x1 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00 *No prescribed weight For Time (17 min cap) 2 Rounds 30/24 Cal Bike/SKI/ROW 30 DBL KB Deadlift 15 WEIGHTED SIT-UPS 15 Hang Power Snatch

502, 2019
  • Alex Howarth

Tuesday 05/02/19

Front Squat 4x2 @90% of 1rm 1x10@ 65% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 5 Rounds 12 Front Squats 9 Lateral Burpees 6 HSPU

402, 2019
  • Luke Baswick Crossfit

Monday 04/02/19

1) Toes to bar 5x10 Knees to elbows + 5 TTB Rest 2 mins between efforts 2) 21 Min AMRAP 400m Run 30 Air Squats 15 Push Ups 3 Rope Climbs

302, 2019
  • Crossfit Pull Ups

Sunday 03/02/19

1) 6x3 Weighted Pull Ups 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 *5 Mins to build to working weight *Stay same weight for each working set 2) 10 Min AMRAP 15m DBL DB Lunge 10 Burpees to Target 5 Pull Ups

202, 2019
  • Dawn Kendall

Saturday 02/02/19

1) 3 Rounds For Time (12min Cap): 10 OH Lunge (40/30) 10 Bar Facing Burpee 10 OH Lunge 10 Chest to Bar Pull-Up 2) In a 12 Minute window complete 5 Rounds of: 400m Run 15 Overhead Squat (50/35) Then in Remaining Time establish a 1RM Clean and Jerk

102, 2019
  • Johnny Assault Bike

Friday 01/02/2019

1) 5 Rounds for time 20/15cal Row/Ski/Bike 20 Hang Power Cleans 20 Push press 2) 10 Rounds for time 10 Wall Balls 8 DB Devil presses 6 Burpees

3101, 2019
  • Megs

Thursday 31/01/2019

1) Bench 5x5 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 15 Min ARMAP 15 Deadlift 15 Push Ups 30 Sit Ups

3001, 2019
  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Wednesday 30/01/2019

1) Toes to bar 5x10 TTB *Hang from pull up bar for 15 seconds before completing set Rest as needed between efforts 2) 20min EMOM Excercise 1 (min 1) 5 Power Snatches Excercise 2 (min 2) 10 Overhead squats Excercise 3 (min 3) 15 Deadlifts Excercise 4 (min 4) 50 Double unders

2901, 2019
  • Handstands Crossfit

Tuesday 29/01/2019

1) Clean Every 30 seconds for 10 mins 1st 30 seconds- 1 power clean 2nd 30 seconds- 1 squat clean 2) 14 Min AMRAP 7 HSPU 12 Hang Squat Cleans *30 Seconds rest after each round