Workout of the day

Workout of the day
  • Lauren Blake Crossfit

Monday 28/01/2019

1) Back Squat 4x8 @65% of 1rm 0:00, 3:00, 6:00, 9:00 2) 4 Rounds 60 Double Unders 15 DBL KB Deadlifts 5 Bar Muscle Up

  • Gemma Board Crossfit

Sunday 27/01/2019

1) EMOM x 12 Mins 1 x Clean + 1 x Hang Clean + 1 x Jerk 2) 5 Rounds 2 Mins Max Rep Thrusters @ 80% 1RM then Remaining time Max KB Swings Rest 1 Min

  • Katie Bowers Crossfit

Saturday 26/01/2019

08:00 - Athlete Own Warm-Up 08:15 - Workout 1 - ‘Grace’ - For Time (5min Cap): 30 Clean & Jerk (62.5/42.5) 08:40 - Workout 3 - In 10 Minutes Establish a 3RM Overhead Squat from the floor 08:50 - Workout 4 - AMRAP10 of: 10 Double DB/KB (22.5/15 - 24/16) Front Squat, 40 Double Unders 09:00 - Cool Down

Friday 25/01/2019

1) In Pairs 18 Min AMRAP 500m ROW/SKI 12 TTB 6 Full Snatch 2) 12 Min AMRAP 10 Bench Press 20 KB Swings 20 Single Arm OH Lunges

  • Crossfit Thrusters

Thursday 24/01/2019

1) Strict Press 5x3 0:00, 2:00, 4:00, 6:00, 8:00 *Increase weight each set 2) 11 Min AMRAP 12/9 Cal Row/Bike/SKI 9 HSPU 6 DBL KB/DB Squat Cleans

  • Katie McClean Deadlift Crossfit

Wednesday 23/01/2019

1) Deadlift 10,8,6,4,2 Reps Every 2:30 mins *No prescribed weight 2) 10 Min AMRAP 20 Goblet Squats 10 KB Swings 5 TGU 2 Rope Climbs

  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Tuesday 22/01/2019

1) Toes to bar 3x Max Efforts Sets Rest 2 mins between efforts 2) For Time (18min cap) 2 Rounds 25 Hang Power Cleans 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees to Target

  • Crossfit Snatches

Monday 21/01/2019

1) Snatch Every 30 Seconds for 10 mins 1 Power Snatch *No prescribed weight 2) For Time (12 min cap) 30 Box Jumps 50 DB Snatch 70 Wall Balls

  • Snatches Crossfit

Sunday 20/01/2019

1) Strength Maintenance 5x7 Seated DBL DB Shoulder Press Superset with 12 Elevated Ring Rows Rest 2 mins between sets *Elevate feet with box 2) 15 Min EMOM 3 Full Snatch

  • Katfish

Saturday 19/01/2019

08:00 - Warm-Up - Snatch + Deadlifts, Hips. 08:10 - Coaching - Strict Toes to Bar & L-Sit Pass Throughs (pretty sure that’s what they’re called - plank at back bringing feet forward and through to inverted plank at front) - 3-4 Unbroken Rounds for Quality of: 8-12 Strict Toes to Bar, 8-12 L-Sit Pass Through. 08:30 - Workout 1 - 3 Rounds For Time (30min Cap): 15 Squat Snatch (40/30), 60 Double Unders, 30 Calorie Row, 60 Double Unders, 15 Burpee Box Jump

2801, 2019
  • Lauren Blake Crossfit

Monday 28/01/2019

1) Back Squat 4x8 @65% of 1rm 0:00, 3:00, 6:00, 9:00 2) 4 Rounds 60 Double Unders 15 DBL KB Deadlifts 5 Bar Muscle Up

2701, 2019
  • Gemma Board Crossfit

Sunday 27/01/2019

1) EMOM x 12 Mins 1 x Clean + 1 x Hang Clean + 1 x Jerk 2) 5 Rounds 2 Mins Max Rep Thrusters @ 80% 1RM then Remaining time Max KB Swings Rest 1 Min

2601, 2019
  • Katie Bowers Crossfit

Saturday 26/01/2019

08:00 - Athlete Own Warm-Up 08:15 - Workout 1 - ‘Grace’ - For Time (5min Cap): 30 Clean & Jerk (62.5/42.5) 08:40 - Workout 3 - In 10 Minutes Establish a 3RM Overhead Squat from the floor 08:50 - Workout 4 - AMRAP10 of: 10 Double DB/KB (22.5/15 - 24/16) Front Squat, 40 Double Unders 09:00 - Cool Down

2501, 2019

Friday 25/01/2019

1) In Pairs 18 Min AMRAP 500m ROW/SKI 12 TTB 6 Full Snatch 2) 12 Min AMRAP 10 Bench Press 20 KB Swings 20 Single Arm OH Lunges

2401, 2019
  • Crossfit Thrusters

Thursday 24/01/2019

1) Strict Press 5x3 0:00, 2:00, 4:00, 6:00, 8:00 *Increase weight each set 2) 11 Min AMRAP 12/9 Cal Row/Bike/SKI 9 HSPU 6 DBL KB/DB Squat Cleans

2301, 2019
  • Katie McClean Deadlift Crossfit

Wednesday 23/01/2019

1) Deadlift 10,8,6,4,2 Reps Every 2:30 mins *No prescribed weight 2) 10 Min AMRAP 20 Goblet Squats 10 KB Swings 5 TGU 2 Rope Climbs

2201, 2019
  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Tuesday 22/01/2019

1) Toes to bar 3x Max Efforts Sets Rest 2 mins between efforts 2) For Time (18min cap) 2 Rounds 25 Hang Power Cleans 50 Double Unders 25 Push Press 50 Double Unders 25 Burpees to Target

2101, 2019
  • Crossfit Snatches

Monday 21/01/2019

1) Snatch Every 30 Seconds for 10 mins 1 Power Snatch *No prescribed weight 2) For Time (12 min cap) 30 Box Jumps 50 DB Snatch 70 Wall Balls

2001, 2019
  • Snatches Crossfit

Sunday 20/01/2019

1) Strength Maintenance 5x7 Seated DBL DB Shoulder Press Superset with 12 Elevated Ring Rows Rest 2 mins between sets *Elevate feet with box 2) 15 Min EMOM 3 Full Snatch

1901, 2019
  • Katfish

Saturday 19/01/2019

08:00 - Warm-Up - Snatch + Deadlifts, Hips. 08:10 - Coaching - Strict Toes to Bar & L-Sit Pass Throughs (pretty sure that’s what they’re called - plank at back bringing feet forward and through to inverted plank at front) - 3-4 Unbroken Rounds for Quality of: 8-12 Strict Toes to Bar, 8-12 L-Sit Pass Through. 08:30 - Workout 1 - 3 Rounds For Time (30min Cap): 15 Squat Snatch (40/30), 60 Double Unders, 30 Calorie Row, 60 Double Unders, 15 Burpee Box Jump