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Chris Spring

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Recap and Next Weeks Workouts 12th September

Monday:

Workout of the day

A) Skill: Muscle Ups

B) ”Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 KB swings (32/24kg / 24/16kg / 16/12kg)

Tuesday:

Workout of the Day:

A) For time, working on the odd minutes, and resting on the even minutes:

100 Pull-ups
Push presses, 125 reps
Back squats, 150 reps

(42.5/30kg / 35/25kg / 30/20kg)

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

Wednesday:

Workout of the Day:

A) Every 90 Seconds for 10 Rounds:

1 Power Clean
1 Front Squat
1 Push Jerk
1 Split Jerk

B) Complete as many rounds as possible in 10 minutes of:

Power snatches, 10 reps (42.5/30kg / 35/25kg / 30/20kg)
10 burpees

Thursday:

Workout of the Day:

A) Deadlift: 10-10-10-10-10

B) 30-25-20-15 and 10 rep rounds of:

Burpees
Box jumps
Toes to bar

Friday:

A) 12 Min Alternating EMOM

10 Push Ups
2-4 Rope Climbs
20 Double Unders

B) 6 Rounds of

400m Run
21 KB Swings
12 Ring Dips

Saturday:

Nickman

With a 20kg/15kg and 15kg/10kg dumbbell, 10 rounds for time of:

200-meter farmers carry with both dumbbells
15kg weighted pull-ups, 10 reps
20kg dumbbell power snatches, 20 reps, alternating arms

Scaling: Scale weighted pull ups for unweighted pull strict pull ups, or ring rows

Cave:

A) 8 Rounds For Time

5 x Front Squats @ BW
50m Prowler Push or Sled Drag @ BW
100m Atlas Stone Carry - as heavy as possible

Weekly Conditioning:

Monday/Tuesday:

A) 3 rounds each for time:

200m Run
10 Kettlebell Swings (24/16kg)
10 Burpees
10 Kettlebell Swings (24/16kg)
10 Burpees
10 Kettlebell Swings (24/16kg)
200m Run

Rest 3 minutes between rounds

B) 6 Minute AMRAP

5 Thrusters (42.5/30kg)
20 Double Unders

Thursday:

A) 40 Min alternating EMOM:

- 12/10 Calories
- 18 KB Swings (American)
- 10 Down Ups
- 10 Box Jump Overs

Scale reps to allow for 20-30 seconds rest each minute

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Recap and Next Weeks Workouts - 5th September

Happy Friday! 

This is it, my last week of coaching and my penultimate week of programming for you all.

Its been an absolute pleasure to have been your Head Coach over the last 15 months and to have been trusted to deliver your fitness program to you all. 

Over the last year and a bit I have witnessed some incredible changes in the box. Muscles up have been flying up, weights on the bar have been increasing each month, Squat positioning has improved and basic gymnastic work is now a breeze for you guys. 

My goal and focus from the start was simple, to get you guys doing the basic things, well. And with that, everything else becomes easier. Movement and positioning is key, and these things would then allow you to build in other areas and smash your PBs, which looking at the PB Board each month, was done by everyone. Congrats.

Thursday Night 8pm

If you've had the pleasure in attending this session, you'll know this hour is usually dedicated to some Craig David chills. Therefore Thursday WOD is dedicated to the soul soothing man :)

Afterwards, the 8pm bunch and I will be heading out to the Wandle for a post workout beer. If you are around, please come join us. 

Leaving Drinks - TBA

If you cant attend Thursdays drinks, or even if you can, I will be arranging some leaving drinks later in the month/beginning of October. Once i've got this sorted, expect an invite via Facebook. 

If not, feel free to come visit me in Bali. 

Thank You

Lastly, thank you to Marlo and Nigel for giving me the opportunity this past 15 months. And thank you to every one at Bold for being so great to work with. Getting up at 4.10am was never really an issue as I knew my day would always be filled with spending time with you awesome bunch. 

Monday:

Workout of the day

A) Thruster: 3-3-2-2-1-1

B) 5 Rounds

400m Run
30 Thrusters (at 40% of heaviest single)

Tuesday:

Workout of the Day:

A) For 12 Minutes, Cycle through:

1 Legless Rope Climb
3 Muscle Ups
10m HandStand Walk
4/4/ Candle Stick Rolls to Pistols

B) Eight rounds for time of:

10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 60 seconds

Wednesday:

Workout of the Day:

A) Power Clean + Push Jerk: 1+1 x 7 sets

b) “Jackie”

1000m Row
50 Thrusters (20kg)
30 Pull Ups

Thursday:

Workout of the Day:

A) CG’s 7 Days

7 Rounds for time

7 Squat Snatch (50/35kg)
7 Pull ups
7 Deadlifts (50/35kg)
7 Push Ups
7 KB Swing (Russian) 32/24kg
7 Burpees
7 Toes to Bar

Friday:

A) Overhead Squats: 3-3-3-3-3

B) Five rounds for time of:

Push-jerk, 15 reps (50/35kg / 40/30kg / 30/20kg)
10 Strict Pull/Chin Ups

Saturday:

AMRAP 12 Minutes

20 Power Cleans (42.5/30kg)
10 STOH (42.5/30kg)
5 Bar Over Burpees

Rest 6 Minutes

AMRAP 12 Minutes

20 Wall Balls
10 Box Jump Overs (30/24')
5 Handstand Push Ups

Cave:

A) 100 Thrusters for time (50/35kg)

Each time you break, complete 5 Bench Press @ 70% BW

30 Min Time Cap

B) 10 Min alternating EMOM

- 3 Ground to Shoulder with Atlas Stone
- 5 Weighted Chin Ups

Weekly Conditioning:

Monday/Tuesday:

A) In pairs, with only one person working at a time, AMRAP 25:

400m Run (must run together)
20 Kettlebell Swings
20 Goblet Squats
20 Sit-ups

B) 5 Minute AMRAP

10 Burpees 10 Pull Ups 20 Double Unders

Thursday:

A) All The Tabata...

Tabata Row for Calories
Rest 60 seconds
Tabata Kettlebell Swings
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Plank
Rest 60 seonds
Tabata Air Squats

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Recap and Next Weeks Workout 29th August

Next weeks programming below guys, enjoy :)

Lots of opportunities to shift some heavy weight around, with more of a focus on shorter, faster metcons for the week (except Tuesdays and Saturdays beasts).

Video for the week is this gem from Coach Greg Glassman (CrossFit Founder). Explaining what CrossFit actually is and why he came up with it. worth a watch..

Monday:

Workout of the day

A) Deadlift 5-5-5-5-5

B) 5 Rounds for time:

10 Clean and Jerk (70/50kg / 55/40kg / 42.5/30kg)
6 Strict Pull Ups (Level 3: 1 Legless Rope Climb)

Tuesday:

Workout of the Day:

A) 50-40-30-20-10 rep rounds for time:

Sit Ups
Wall balls
Box jumps (24'/20')

Time Cap: 30 mins

Wednesday:

Workout of the Day:

A) Front Rack Lunges: 8-8-8-8

B) 6 Rounds each, you go, I go:

400m Run

Thursday:

Workout of the Day:

A) Press: 5-5-5-3-3-3-1-1-1

B) 7 Min AMRAP

5 Toes to Bar
7 Burpees
20 Double Unders

Friday:

A) Squat Clean 1-1-1-1-1-1-1-1-1-1 (10)

B) 3 Rounds for time:

8 Power Snatch
8 Overhead Squat
16 Pull ups

(50/35kg / 40/30kg / 30/20kg

Saturday:

10 Box Jump Overs
20 DB Snatch
30 Burpees
40 Wall Balls
50 Pull Ups
60 Push Ups

With a running clock:

0:00-3:00 Start the above chipper
3:00-5:00 Rest
5:00-11:00 Reset and start the chipper
11:00-15:00 Rest
15:00-30:00 Reset and start the chipper

Cave:

A) One Bar "Linda"

10 Down to 1

Deadlift
Power Clean
Push Jerk
All @ body weight. The first round is 10 deadlifts, 10 x power cleans, and 10 x Push Press. Repeat this process all the way down to 1 rep of each.

B) Usual funsies

Weekly Conditioning:

Monday/Tuesday:

A) Against a 3-minute running clock, climb as high as possible through the following ladder:

1/1 DB Snatch
1 Burpee
2/2 DB Snatch
2 Burpees
3/3 DB Snatch
3 Burpees
4/4 DB Snatch
4 Burpees
5/5 DB Snatch
5 Burpees…

…continuing to climb the ladder until 3 minutes is up.

Rest 3 minutes between sets, and complete a total of 5 sets.

B) 21-15-9:

DB Thrusters (15/10kg)
100m after each run

Thursday:

A) From 0:00-3:00, perform 3 rounds of:
3 pull-ups
6 push-ups
9 squats
From 3:00-6:00, perform 3 rounds of:
4 pull-ups
8 push-ups
12 squats
From 6:00-9:00, perform 3 rounds of:
5 pull-ups
10 push-ups
15 squats
From 9:00-12:00, perform 3 rounds of:
6 pull-ups
12 push-ups
18 squats

B) 100 Wall Balls
*every minute on the minute, 100m Run. Start the Workout with a 100m run*

C) 4 rounds, 30 seconds on, 30 seconds off:

Thrusters (30/20kg)

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Recap and Next Weeks Workouts 22 August

Next weeks programming below. 

Continuing with the classic CrossFit approach, we have a couple more 'named' workouts to attack, some higher rep squats (anything over 5 reps is basically cardio, right?) and a couple of longer WODs to get stuck in to.

CrossFit Team Series

We had a couple teams compete in this last year (its an online comp run by CrossFit HQ). Its catered for al abilities as they offer a RX and Scaled workout. Just grab 3 buddies and WOD on.

Find out more here:

Monday:

Workout of the day

A) EMOM 14 Mins

1 Power Clean + 2 Jerks

B) 100 Double Under Buy in

4 Rounds:
10 Overhead Lunges(50/35kg / 40/30kg / 30/25kg)
10 Overbar Burpees
10 Pull Ups

100 Double Under Cash out

Tuesday:

Workout of the Day:

A) Back Squat: 8-8-8-8

B) Karen - 150 Wall Balls for time

Wednesday:

Workout of the Day:

A) 10 Mins to cycle through:

20 second Hollow Hold
3 Muscle Ups
5 Handstand Push Ups
10 Kipping Pull Ups
20 Double Unders

B) Jack - 20 min AMRAP:

10 Push Press (52.5/35)
10 KB Swings (24/16)
10 Box Jumps (24/20)

Thursday:

Workout of the Day:

A) In Pairs; 35 min AMRAP

Row 2K
50 KB Swings
50 Pull Ups
50 Front Squats (40/30)

Work to be completed in order, one person working at a time

Friday:

A) Establish a heavy bear complex in 15 minutes:

Bear complex consists of: Power clean
Front Squat
STOH
Back Squat
BTN Jerk

B) For Time:

10m HandStand Walk (6-10 Shoulder Taps / 4 wall climbs)
20 Burpees
30 Push Ups
40 Air Squats
50 Sit Ups
800m Run

Saturday:

“Rene"

7 Rounds for time

400m Run
21 walking lunges
15 Pull ups
9 Burpees

Level 3: add weighted vest

Cave:

A) For 35 mins, cycle through

3 Atlas Stone Ground to Shoulder
Heavy 10m Sled Pull
3 Bench Press - heavy
50m 'light' Prowler sprint
2 Legless Rope climbs

Weekly Conditioning:

Monday/Tuesday:

A) In pairs, 30 minute AMRAP of:

12 Dumbbell Push Press
12 Heavy Kettlebell Swings
12 Push-Ups
*Continuous 400m Run

One partner performs the AMRAP while the other completes the 400m run. After the run switch with your partner and continue where they left off!

Rest 5 minutes

B) Tabata: Air Squats

Thursday:

A) Three rounds for max reps/calories:

90 seconds of Rowing (for Calories)
Rest 90 seconds
90 seconds of Down Ups
Rest 90 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 90 seconds

Rest 5 Minutes

B) 4 Min AMRAP:

100m Sprint
6 Push ups
12 KB Swings

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Recap and Next Weeks Workouts 15 August

Good afternoon. Sunny Friyay is here! 

Programming for next week below, some good old Classic CrossFit.. and Heavy Fran :)

Back Flips!! Apparently if you can Power Clean Body Weight and do a knees to elbow.. you are good to be able to do back flips, check it out:

Monday:

Workout of the day

A) Bench Press:

15 Minutes to establish a heavy single

B) TK
Complete as many rounds as possible in 20 minutes of:

8 strict pull-ups
8 Box jumps (36/30' / 30/24' / 24/20')
12 Kettlebell swings (32/24kg / 24/16kg / 16/12kg)

Tuesday:

Workout of the Day:

A) Complete as many rounds as possible in 12 minutes of:

30 second Handstand hold
30 second ring support hold
30 second L-sit hold
30 second Chin over bar hold

B) 12 Min AMRAP

8 Front Squats (70/50kg / 55/37.5kg / 42.5/30kg)
12 Push Ups
8 Toes to Bar

Wednesday:

Workout of the Day:

A) 10 EMOM:

1 Power Snatch + 1 OHS

B) 7 rounds for reps of:

1 minute of muscle snatches (35/25kg)
1 minute of overhead squats (35/25kg)
1 minute of burpees, jumping over the barbell
Rest 1 minute

Thursday:

Workout of the Day:

A) Front Squats:

1-1-1-1-1

B) Heavy Fran

21-15-9

Thrusters (60/40kg / 50/35kg / 40/30kg)
Strict Pull Ups w/ DB (20/15kg)

Friday:

A) 20 min EMOM

20 Double Unders
7 Burpees
10 Push Ups
10 Hollow Rocks

B) 6 Min AMRAP

100m Run
12 DB Snatches
20 Sit ups

Saturday:

Helton

3 rounds for time of:

Run 800 meters
Dumbbell squat clean 30 reps (20/15kg x2)
30 burpees

Cave:

A) "Alexander"

5 Rounds for Time

31 Back Squats (60/40kg)
12 Power Cleans (85/60kg)

30 Min time cap

B) 60 Seconds on, 30 seconds off:

Atlas Stone Carry
Row (cals)
Heavy Sled drag
Prowler Push 50m (heavy)
Others

Weekly Conditioning:

Monday/Tuesday:

A) With a continuous running clock, perform the following:

0:00 – 300 Double Unders
5:00 – 75 Shoulder to Overhead (52/35kg)
10:00 – 75 DB Snatches (20/15kg)
15:00 – 75 Wall Balls (9/6kg)
20:00 – 75 Box Jump Overs (24″/20″)
25:00 – 800m Run:

Thursday:

A) Every minute on the minute for 20 minutes alternate between:

1 – 12 Cal Row
2 – 25 Double Unders
3 – 12 Thrusters (35/25kg)
4 – 12 Box Jump Overs

Rest for 6 Minutes

B) 8 Min AMRAP

200m Run
12 KB Swings
8 Down Ups

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Recap and Next Weeks Workouts 9 August

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Recap and Next Weeks Workouts 9 August

Happy Friday! 

Next weeks programming below. More opportunities to hit some heavy weight (plenty of PBs going on at the moment) and also get your teeth in to some chunky conditioning workouts. 

Thanks for all those that came down to SE11 last Sunday and competed or supported at the Box Battles. Was a great performance by everyone. So much fitness! 

Video of the week is this bad boy from Barbell Shrugged. By far one of the best they have done. Listen to what their guest Julien Pineau has to say, and then perhaps start rethinking what you do in your open gym sessions.

 

Enjoy the sunny weekend!

Monday:

Workout of the Day:

A) Squat cleans @ 60%, 1 minute
Rest 3 minutes
Squat cleans @ 70%, 1 minute
Rest 3 minutes
Squat cleans @ 80%, 1 minute
Rest 3 minutes
Squat cleans @ 60%, 1 minute
Rest 3 minutes
Squat cleans @ 70%, 1 minute
Rest 3 minutes
Squat cleans @ 80%, 1 minute

Try for max reps each round without dropping the barbell.

B) 6 Min AMRAP

6 Toes to bar
6 Burpees
6 Pull Ups
6 Push Ups

Tuesday:

Workout of the Day:

A) Split Jerk: 2-2-2-2-2

B) Run 400 meters
Push press, 20 reps
Run 400 meters
Push press, 15 reps
Run 400 meters
Push press, 10 reps
Run 400 meters
Push press, 5 reps

(50/35kg / 40/30kg / 30/20kg)

Wednesday:

Workout of the Day:

A) Build up to a heavy single Back Squat in 20 Minutes

B) 5 Rounds For Time:

5 Hang Power Snatch (50/35kg / 40/30kg / 30/20kg)
10 Hand Release Push-Ups
200m Run

Thursday:

Workout of the Day:

A) Cycle through for 15 Minutes:

10 Ring Dips
5/5 Pistol Squats
10 DB Strict Press
2 Rope Climbs
40 Double Unders

B) 30-20-10

Thrusters
Pull Ups

(42.5/30kg / 35/25kg / 30/20kg)

Friday:

A) In 12 Minutes establish:

A heavy 1 rep Chin up
A heavy 1 rep Ring Dip

Alternatively, a 12 minute EMOM alternating between chin up and ring dip progressions

B) 8 min AMRAP

10 Power Cleans
10 Front Rack lunges
10 Burpees

Rest 5 Minutes

8 Min AMRAP

10 Front Squats
10 Box Jump Overs
10 Push Ups

Saturday:

Riley

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

Cave:

A) In 20 Minutes, Lift as much weight as you can, using the following 3 lifts

Deadlift
Bench Press
Front Squat

You choose the weight on the bar, and how many reps you do. You just have to accumilate as much lifted weight as you can in 20 minutes.

B) 90 Seconds on, 45 seconds off:

Ground to shoulder w/ Atlas Stone
Sandbag shuttle sprints
Heavy Sled pull (standing)
Prowler Push 50m (heavy)

Weekly Conditioning:

Monday/Tuesday:

A) Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 20 Kettlebell Swings
Minute 2 – 10 Box Jump Overs
Minute 3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
Minute 4 – 12 Thrusters (35/25kg)

B) Complete as many rounds and reps as possible in 5 minutes of:

10 Goblet Squats
10 Burpees

Thursday:

A) Every minute on the minute for 40 minutes (10 rounds) alternate between:

1 – 12 Cal Row
2 – 12 Single Arm Dumbbell Snatch
3 – 200m Run
4 – 3 Pull ups (scale to 5 jumping pull ups) + 10 Situps

Scale reps to ensure 15-20 sec rest is available each minute. Work should be performed at a steady pace.

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Recap and Next Weeks Workouts 1 August

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Recap and Next Weeks Workouts 1 August

Happy Friday! 

Next weeks programming below. Plenty of gainz going on. Strength, Oly lifting, MetCons... take your pick! 

Box Battles is this Sunday. If you are around and want to come support our teams that have entered, get down to CrossFit SE11 (which is in Vauxhall) for noonish. 

Have a fantastic week.

Monday:

Workout of the Day:

A) Deadlift: 3-2-1-3-2-1

B) 10 rounds for time of:
15 push-ups
100-meter sprint

Tuesday:

Workout of the Day:

A) 15 Mins to work up to a heavy single Snatch

B) Fight Gone Bad!

Three rounds of (1 minute each Max effort):

Wall-ball (Reps)
Sumo deadlift high-pull35/25kg (Reps)
Box Jump 20" box (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

Wednesday:

Workout of the Day:

A) Bench Press: 5-5-5-5-5
A1) Max set weighted Chin Ups

B) In Pairs, you go, I go

1000/750m Row

x2-3 rounds each (depending on time)

Thursday:

Workout of the Day:

A) 12 Min Alternating EMOM

10 Push Ups
2-4 Rope Climbs
20 Double Unders

B) Double DT Lite

10 rounds for time of:

12 deadlifts
9 hang power cleans
6 push jerks

( 55/37.5kg / 45/30kg / 37.5/25kg)

Friday:

A) Back Squat 2-2-2-2-2

B) Angie (25 mins cut off)

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Saturday:

“Monti”

5 rounds for time of:

50 step-ups with 20kg barbell, 20-in. box
Cleans, 15 reps
50 step-ups with 20kg barbell, 20-in. box
Snatches, 10 reps

( 60/40kg / 50/35kg / 40/30kg)

Cave:

A) "Strongman Gone Bad!"

Three rounds of:

SandBag Bear Complex (Reps)
Sledgehammer Strikes on Tire (Reps)
Power Clean @ 0.75x BW (Reps)
KB Swings @ 32/24kg (Reps)
Stone Carry (Distance)
Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the stone carry where every 50ft is one point.

B) In remaining time, establish a heavy "yoke" Carry

Weekly Conditioning:

Monday/Tuesday:

A) Complete as many rounds and reps as possible in 3 minutes of:

3 Pull-Ups
6 Burpees
9 Dumbbell Push Press

Rest 3 minutes between rounds, and complete a total of 7 rounds.

Thursday:

A) 4 x 70 seconds on, 20 seconds rest, of:

8 Wall Balls (9/6kg)
8 Box Jumps (24/20″)
8 Burpees

Begin where you left off each round

B) 3 min AMRAP

24 Double Unders
12 KB Swings

Rest 2 mins...

C) 3 Min AMRAP

100m Run
12 DB Thrusters

Repeat x 2 (so B, C, B, C)

D) 7 Minute AMRAP in Pairs

1 person rows
other person runs 400m

Change on rower when runner returns.

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Recap and Next Weeks Workouts 25th July

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Recap and Next Weeks Workouts 25th July

Hey all, programming below for next week. Enjoy. 

In conditioning class we continue with our focus on the aerobic system to improve your Oxidative metabolic pathway which will increase your stamina and endurance. So, another 40 min EMOM. Yay!

Box Battles

If you are intending on competing in next weekends box battles, please purchase your ticket ASAP - http://thelondonboxbattles.co.uk/register/

Make sure you select the CrossFit Bold option.

CrossFit SE11 have confirmed that they will have the BBQ fired up and the beers on ice.

Monday:

A) Hollow Holds: 5 x 15 seconds on / 30 seconds off

B) Front Squat: 5-5-5-5-5

C)"Power Elizabeth" (Power Cleans & Ring Dips - 21-15-9)

60/40kg / 50/30kg / 40/20kg

Tuesday:

A) EMOM 10

1 Power Snatch + 1 Hang Snatch

B) Run 800m
10 Pull ups (Ring Rows)
20 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 400m
20 Pull ups (Ring Rows)
30 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)
Run 200m
30 Pull ups (Ring Rows)
40 Kettlebell Swings (24/16kg / 16/12kg / 12/8kg)

Wednesday:

A) Push Press: 3-3-3-3-3

B)3 Rounds (1 minute rest between rounds) - In 3 minutes:

Run 200m
AMRAP Thrusters (50/32.5kg / 40/22.5kg / 30/15kg)

Thursday:

A) For 10 Minutes, cycle through:

30 Double Unders
10 DB Push Press
6-10 Ring Pull Ups
10 Push Ups

WOD:

5 Rounds for Quality (rest 1 minute between rounds):

10 Front Rack Lunges (60/40kg / 50/30kg / 40/20kg)
20 Burpees
30 Wall Balls (9/6kg)

Friday:

A) Hollow Holds: 5 x 20 seconds on / 25 seconds off

B) Sumo Deadlift: 1-1-1-1-1

C)

Perform 60 Ground to Overhead (60/40kg / 50/30kg / 40/20kg)

Every time you drop the bar, complete 6 Down Ups (Saturday:

In teams of 2 complete the following in 35 minutes:

100 Wall Balls (9/6kg)
100 Box jumps (24/20inch)
100 DB Snatches
200 Double Unders (400 singles)

In remaining time, AMRAP:

10 Wall Balls
10 Push Ups
10 Pull Ups

1 Person to works at a time

Cave:

A) Death by Front Squat @ Body Weight - bar to be cleaned from the floor each round

B) 60 seconds on / 60 seconds off

- Prowler Push
- Sled Pulls
- Tyre Flips
- Rope Climbs
- Other stuff

Weekly Conditioning:

Monday/Tuesday:

A) Every minute, on the minute, for 40 minutes, alternate between:

1: 14 Calorie Row
2: 14 KB Swings
3: 14 Box Jump Overs
4: Rest

Thursday:

A) AMRAP 12 minutes:

8 Burpees
8 Box Jumps
8 Push Ups

B) 1 min on / 30 seconds off:

Row
Goblet Squat
DB Push Press

Complete 5 rounds

C) 8 Min AMRAP

200m Run
30 Air Squats

D) Tabata: Wall Balls

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Recap and Next Weeks Workouts - 18th July

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Recap and Next Weeks Workouts - 18th July

Next weeks programming is below. More of the same, i.e keeping things constantly varied. Hitting in a few more longer workouts this week, but still getting in those heavy lifts for them strength gainz. 

Monday night is Coach Dan's last night with us, so the workout is Hero WOD "Daniel", but halved to make it "Dan". Be sure to give him a high five on Monday.

Talking of coaches, last weekend Coach Silvia completed her CrossFit Level 2 course, which makes her even more awesome. Well Done Silvia! 

You may notice a slightly different format for Monday/Tuesday conditioning class. Let me know what you think when you've tried it.

If you have an hour (it is Friday afternoon after all), spend it watching this video. Its an oldie, but a goodie from Barbell Shrugged, its all about sleep...

Monday:

Workout of the Day:

A) Seven rounds of:

Clean and Jerk, 1 rep
Max reps Strict Pull-ups (unbroken)

You choose the weight for the Clean & Jerk. The weight can be increased each round.

B) "Dan"

25 Pull-ups
200 meter run
95 pound Thruster, 12 reps
400 meter run
95 pound Thruster, 1 reps
200 meter run
25 Pull-ups

Tuesday:

Workout of the Day:

A) EMOM Alternating 10

15 Wall Balls
20 KB Swings

B) For Time:

30 Burpees
30 Box Jump Overs
30 Power Snatch
30 Back Rack Reverse Step Lunge
30 Sumo Deadlift High Pull
30 Box Jump Overs
30 Burpees

(40/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 12 minutes for Quality

1-3 Muscle Ups
20 Double Unders
5 - 8 Pull Ups
2 Wall Walks w/ 5 sec pause

B) For Time:

75 T2B
70 Ring Dips
65 Hollow Rocks
60 Push Ups
55 Burpees

C) If time allows, 2 x 20 on / 15 off Holds

Ring Support
Arch Hold

Thursday:

Workout of the Day:

A) Overhead Squat: 5-5-5-5-5

B) For time:

80 squats
Push Press 10 reps
60 squats
Push Press 20 reps
40 squats
Push Press 30 reps
20 squats

(40/30kg / 35/25kg / 30/20kg)

Friday:

A) Strict Press: 3-3-3-3-3

B) AMRAP 25:

400m Run
20 Pull Ups
20 Alternating KB Snatch (24/16kg)

Saturday:

“Filthy Hundred”

For Time, in pairs:

100 Box Jumps (24/20″)
100 Kettlebell Swings (24/16kg)
100 Knees to Elbows
100 Walking Lunges
100 Abmat Sit Ups
100 Wall Balls (9/6kg)
100 Burpees
100 Double Unders

Cave:

A)In a 12 minute window:

Max Power Cleans @ 0.75 x BW

1 Mile Run

Rules- In a 12 minute window you must perform as many power cleans as possible BEFORE going out on the mile run. For example, if you make it back from the run t 11:30, that is your workout complete, score is the number of Power Cleans you did. If you make it back on 12:10, your score is ZERO.

Will you play it safe or gamble?

B) 60 seconds on / 60 seconds off

- Max Reps Shoulder To Overhead @ 50% BW
- Max Cal Row
- Max Distance Overhead Carry (24/16kg KBx2)
- Max DB Front Rack Squats (20/15kg)

Weekly Conditioning:

Monday/Tuesday:

A) Every minute, on the minute, for 40 minutes, alternate between:

1: 13 Calorie Row
2: 13 Down Ups (24/20″)
3: 13 Dumbbell Thrusters (20/15kg)
4: Rest

Thursday:

A) Complete 100 Wall Balls

Every minute on the minute perform 3 Burpees

B) 3 X 2 mins on/2 mins off 14 kb swings
7 box jumps
7 push ups

C) 8 min AMRAP

200m run
10 Down Ups
20 db snatches

D) 3 x Tabata:

- Cal Row
- DB Push Press
- Sit Ups

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Recap and Next Weeks Workouts - 11 July

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Recap and Next Weeks Workouts - 11 July

Happy Friday

Hope you have all now recovered from last weekends Anniversary Games. Sorry about those hands ;)

If you havent seen, check out the leaderboard and some photos from Saturdays event.

Monday:

Workout of the Day:

A) Every 90 secs for 8 rounds:

3 Hang Squat Cleans

B) 3 Rounds for time:

400m Run
35 Wall Balls

Tuesday:

Workout of the Day:

A) SKill: Pistol Squats

B) 30 Min AMRAP

200m Run
4-8 Strict Weighted Chin Ups
4-8 Pistol Squats
20-30 sec Ring Support Hold
20-30 sec Hollow Hold

Wednesday:

Workout of the Day:

A) Holds: 20 seconds on, 15 seconds off: 3 rounds each

Arch Hold
Bottom of Ring Dip
Handstand

B) J.T Vs DT (3 Rounds for time)

21:
Deadlift
Handstand Push Ups

15:
Hang Power Cleans
Ring Dips

9:
Push Jerk
Push Ups

( 70/50kg / 60/40kg / 50/35kg)

Thursday:

Workout of the Day:

With a running clock...

Complete 4 Rounds...

400m Run
30 Push Ups
20 Pull Ups

On the 20 minute...

in Pairs complete a 3k Row

Friday:

A) Front Squat: 8-8-8

B) 4 rounds for time of:

27 Box jumps
20 Burpees
11 Squat cleans ( 60/40kg / 50/35kg / 40/30kg)

Saturday:

In Teams of 3:

(Split workload and work in any order):

3000m Row
150 Pull Ups
300 Push Ups 500 Air Squats
500 Walking Lunges w/ plate (15/10kg)

Cave:

A) 10 Bench Press @ 70/50kg
7 Strict Pull ups
AMREP Thrusters (50/35kg)

Continue until 100 Thrusters has been complete

B) 60 seconds on / 30 seconds off

- Max CAL Row
- Max KB Push Press (20/12kg)
- Max Rep Atlast Stone Pick Ups

Weekly Conditioning:

Monday/Tuesday:

A) 7 Min AMRAP

12 Goblet Squats
8 Down Ups
12 KB Swings

B) 1 Min on / 30 secconds off

Wall Balls
Box Jumps
Lunge w/plate
Cal Row

Complete 3 rounds

C) 8 Min AMRAP

400m Run

and then AMRAP:

20 Double Unders
20 Barbell Thrusters
8 Over Bar Burpees

Thursday:

A) 8 Min EMOM

12 Air Squats + 4 Burpees

B) 3 min AMRAP

12 Box Jumps
12 KB Swings

Rest 2 mins...

C) 3 Min AMRAP

100m Run
12 DB Snatches

D) 3 Rounds; 1 min on each station for max reps (FGB style)

Cal Row
Wall Balls
Push Ups
DB Thrusters
Rest

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Recap and Next Weeks Workouts - 4 July

Tomorrows almost upon us. The 3rd Anniversary Games! Which team is going to take the title? 

If you aren't competing, but you're around at some point in the day, be sure to swing by and have a beer with us and cheer everyone on.

Next weeks programming below. A chance to test your new Front Squat gainz and master some gymnastic skillz. 

 

Monday:

Workout of the Day:

A) Front Squat: 3-3-3-2-2-2-1-1

B) 21-15-9

Burpees
KB Swings

Tuesday:

Workout of the Day:

A) Skill: Kipping Handstand Push Up

B) 21-15-9 reps for time of:

Handstand push-ups
Chest to Bar Pull Ups

Wednesday:

Workout of the Day:

A) Push Jerk: 3-3-3-3-3

B) Sham

7 rounds for time of:

11 body-weight deadlifts
100-meter sprint

Thursday:

Workout of the Day:

A) 12 min Alternating EMOM

8 Ring Dips
30 Seconds Chin over bar hold
15 Wall Balls

B) 5 rounds for time of:

50 double-unders
10 Power Cleans ( 50/35kg / 40/30kg / 30/25kg)
10 burpees
50 double-unders
Rest 2 minutes

Friday:

A) Skill: Kipping

Complete as many reps as possible in 20 minutes of:

60/40kg. clean and jerks, 15 reps
Rest 1 minute
70/45kg. clean and jerks, 15 reps
Rest 1 minute
80/52.5kg. clean and jerks, 15 reps
Rest 1 minute
90/60kg. clean and jerks, 15 reps
Rest 1 minute
100/70kg. clean and jerks, 15 reps
Rest 1 minute
110/80kg. clean and jerks, 15 reps

* Scale: First set should be around 50-60% 1RM *

Saturday:

In Pairs, for 30 mins

1 Mile Run (both carrying a green band together)

AMRAP

50 Pull Ups
75 Burpees
100 cal Row
75 Box Jumps
50 Wall Balls

Cave:

A) EMOM for 16 Mins

Odd Mins - 2 x Back Squat
Even Mins - 2 x Strict Overhead Press
Use around 85% of 1RM of each lift.

B) 90 seconds on / 30 seconds off

- Max Slam Balls
- Max Pull Ups
- Max effort Prowler Push (no added weighted)
- DB Clean and Jerk
- Battle Ropes

Weekly Conditioning:

Monday/Tuesday:

A) 6 Min AMRAP

30 Double Unders (60 singles)
100m Run
10 DB Thrusters

B) 21-15-9

Sit Ups
Box Jumps

C) 8 Min AMRAP

8 Burpees
4 Pull Ups
8 Air Squats
4 Push Ups

D) Tabata Russian KB Swings (KB cant touch floor during rest - 5 burpee penalty, accumulative for whole class to be done at end of WOD)

Thursday:

A)3 rounds

30s work 30s rest per station

sit ups
KB swing 24/16kg
mountain climbers
DB push press

B) 8 min AMRAP

5 DB snatch each arm
10 pull ups
10 push ups

C) EMOM 12 minutes

odd - 12 wall balls
even - 12 burpees

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Recap and Next weeks workouts - 27 June

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Recap and Next weeks workouts - 27 June

Happy Friday

Programming below for next week as we start our new cycle. As previously mentioned the next cycle is taking a more classic approach to CrossFit, keeping things constantly varied. 

We'll also be spending some time next week to test your deadlift and back squat gainz from the previous 12 week strength cycle. Get those PBs on the board and ring that bell! 

Anniversary Games 3 is next weekend. Full details can be found here

BOX BATTLES

Round 2 of the London Box Battles has been announced and we will be travelling ALL the way to Vauxhall to throwdown against CrossFit SE11. 

Its a same sex pairs event, so get a buddy and sign up here: 

http://thelondonboxbattles.co.uk/the-london-box-battles-2016-round-2-teams/

Monday:

Workout of the Day:

A) Hollow Holds: 6 x 20 secs on / 20 secs off

B) 5 rounds for time of (35 min cut off):

Run 400 meters
30 box jumps, 24-inch box
30 wall-ball shots, 20-lb. Ball

Tuesday:

Workout of the Day:

A) Deadlift

Spend 20 minutes to establish a new 3 RM or 1RM Deadlift

B) 21-15-9

DB Thrusters (20/15)
Strict Chin Ups / Ring Rows

Wednesday:

Workout of the Day:

A) Shoulder press 1-1-1-1-1 reps
B) Push press 3-3-3-3-3 reps

C) Tabata Burpees
Rest 1 minute
Tabata Air Squats

Thursday:

Workout of the Day:

A) Skill: Push Ups

B) Cindy XXX, AMRAP 20 mins

5 Pull ups
10 Push Ups
15 Squats
10 Pull ups
15 Push ups
20 Squats
15 Pull ups
20 Push Ups
25 Squats

Continue adding 5 reps to each round

Friday:

A) Back Squat

Spend 20 minutes to establish a new 1RM Back Squat

B) 7 Min AMRAP

5 KB Snatches each arm (heavy as form allows)
200m Run
20 KB Swings

Saturday:

Anniversary Games!!

Weekly Conditioning:

Monday/Tuesday:

A) 21-15-9

Wall Balls
Box Jumps
Kettlebell Swings

B) 21-15-9

DB Snatches
Goblet Squats
Down Ups

C) 5 Min AMRAP

100m Run
30 Double Unders

D) In 3s, 9 Min AMRAP

Partner 1 Rows 250m
Partner 2 AMRAPS Air Squats
Partner 3 AMRAPS Pull Ups

Rotate when the Row is complete

Thursday:

A) Complete 100 KB Swings (Russian)
** EMOM 3 Burpees**

B) 2 Mins on / 1 min off x 3 Rounds

5 Box Jumps
7 Down Ups
9 Air Squats

C) 8 Min AMRAP

200m Run
8 Pull Ups
8 Push Ups

D) 1 min on / 30 secs off

Cal Row
Wall Balls
DB Push Press (15/10)
Goblet Squats

Complete 2 Rounds

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Recap and Next weeks workouts - 20 June

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Recap and Next weeks workouts - 20 June

Anniversary Games

Just 2 weeks to go before we kick off the 2016 Anniversary Games. Teams and WODs have now been released. So get planning your team tactics and most importantly your Team Names. The best team name will receive a high five! 

We'll be kicking off around 10am and lighting the bbq in the afternoon. Trip to the Wandle will no doubt follow. 

Box Battles

Round 2 of the London Box Battles has been announced and we will be travelling ALL the way to Vauxhall to throwdown against CrossFit SE11. 

Its a same sex pairs event, so get a buddy and sign up here: 

http://thelondonboxbattles.co.uk/the-london-box-battles-2016-round-2-teams/

Stash

We are getting new stach in. So please place your orders on the spreadsheet below:

Stash Order Form

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 6 @ 75%

Level 2 / Level 3

7-10 x 2 @ 87%

B) 4 Rounds

8 Power Cleans
12 Push Jerk ( 60/40kg / 50/35kg / 40/30kg)

Tuesday:

Workout of the Day:

A) Power Snatch: 1-1-1-1-1-1-1

B) 5 Rounds for time:

20 Pulls Ups
30 Push Ups
40 Air Squats

Wednesday:

Workout of the Day:

A) Holds: 25 on / 15 off x 3 each

Ring Support
Chin over bar
Hollow Hold

B) 12 minutes for Quality

1-3 Muscle Ups
10 Deficit Push Ups
5 L Sit Pull Ups
2 Wall Walks w/ 5 sec pause
10 Ring Dips

C) For Time

200 double-unders
Dumbbell Snatches, 100 reps (20/15)
200 double-unders

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 1 @ 100%
1 x 5 @ 80%

Level 2 / Level 3

3 x 1 @ 104%

B) 3 Rounds for quality

12 Back Rack Reverse Lunge (Heavy as form allows)
24 KB Swings (heavy as form allows)

Friday:

A) Skill: Kipping

B) Complete as many reps as possible in 20 minutes of:

60/40kg. clean and jerks, 15 reps
Rest 1 minute
70/45kg. clean and jerks, 15 reps
Rest 1 minute
80/52.5kg. clean and jerks, 15 reps
Rest 1 minute
90/60kg. clean and jerks, 15 reps
Rest 1 minute
100/70kg. clean and jerks, 15 reps
Rest 1 minute
110/80kg. clean and jerks, 15 reps

Scale weight accordinly. First set should be performed at approx 50-60% of your 1RM Clean and Jerk

Saturday:

Workout of the Day:

30 min AMRAP

200m Run
30 Burpees
200m Run
30 KB Swings
200m Run 30 Wall Balls

Cave:

A)EMOM for 16 Mins

Odd Mins - 2 x Back Squat
Even Mins - 2 x Strict Overhead Press
Use around 85% of 1RM of each lift.

B) 90 seconds on / 30 seconds off

- Max Slam Balls
- Max Pull Ups
- Max effort Prowler Push (no added weighted)
- DB Clean and Jerk
- Battle Ropes

Weekly Conditioning:

Monday/Tuesday:

A) 3 mins on, 1 min off x 2

Row/Row 100m
12 Burpees
AMREP DB Snatches

rest 3 mins

3 mins on, 1 min off x 2

Wall Balls
20 KB Swings
AMREP Box Jumps

B) 10 min AMRAP in Pairs, You go, I Go

8 Wall Balls
8 Power Cleans (40/30)

C) Tabata - DB Thrusters
rest 2 mins
Tabata GTOH with plate

Thursday:

A) 4 min AMRAP

7 Barbell Push Press (20/10kg)
7 Over bar Burpees
7 Barbell Back Squats (20/10kg)
7 Over bar Burpees

B) 3 x 40 sec on / 20 secs off

Wall Balls

3 x 40 sec on / 20 secs off

Goblet Squats

C) 12 Alternating EMOM

ROW 10-15 cals
20 KB Swings
30 Double Unders

D) In Pairs, Row 2k or Air Dyne 160 kcals

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Recap and Next weeks workouts - 13 June

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Recap and Next weeks workouts - 13 June

Happy Friday.

Next weekends programming below and we are edging closer to the end of the 12 week strength cycle. After that, we'll do some testing and then get straight in to the next 3 month cycle, which as you may have seen from Marlo's email, will be taking a classic approach to CrossFit. Constantly varied, functional movements performed at high intensity. 

Anniversary Games

Just 3 weeks to go before we kick off the 2016 Anniversary Games. 

If you haven't done so already, please sign up to compete by Sunday (you've missed the t'shirt deadline though). Currently we are 40+ strong. Would be great if we could get even more involved. Its open to all abilities. 

Teams will be released on Monday, to allow for team tactics and uniforms to be arranged before the throwdown.

We'll be kicking off around 10am and lighting the bbq in the afternoon. Trip to the Wandle will no doubt follow. 

Stash

The rumours are true, we are getting new attire in. So please place your orders on the spreadsheet below:

Stash Order Form

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 4 @ 90%
1 x 1 @ 95%

Level 2 / Level 3

6 x 1 @ 95%

B) Every 2 mins x 3 rounds

10 Front Rack Lunges ( 60/40kg / 50/35kg / 40/25kg)
10 Toes To Bar

Tuesday:

Workout of the Day:

A) Deadlifts

5 x 1 @ 90%

B) 7 Rounds

7 Deadlifts
7 Hang Power Clean
7 Push Jerks

( 60/40kg / 50/35kg / 40/25kg)

Wednesday:

Workout of the Day:

Holds: 20 on / 20 off x 3 each

Ring Support
Chin over bar
Hollow Hold

B) 12 min EMOM

7 Weighted Chin Ups
7 HSPU / Deficit Push ups
20 Double Unders
3 Muscle Ups

C) 18 min AMRAP

400m Run
Max Pull ups
Max Ring Dips
20 Hollow Rocks

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 4 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 5 @ 85%

Level 2 / Level 3

7-10 x 3 @ 89%

B) 3 Rounds for time

20 Wall Balls
300m Row

Friday:

Workout of the Day:

A1) Press: 3-3-3-3-3
A2) KB Row: 8-12 per side

B) 20 minutes of:

5 chest-to-bar pull-ups
10 ring dips
15 Overhead squats ( 42.5/30kg / 35/25kg / 30/20kg)

Saturday:

Workout of the Day:

Running “Danny”

30 Min AMRAP

30 box jumps
20 Push Press ( 50/35kg / 40/30kg / 30/20kg)
30 Pull Ups
300m

Cave:

A) 20 Rounds

5 Atlas Stone Squats (Heavy As Form Allows)
5 Strict Chin/Pull Ups

B) 30 Thrusters for Time (60/40kg)

*EMOM 5 Burpees*

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Recap and Next weeks workouts - 6th June

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Recap and Next weeks workouts - 6th June

Happy Summer!

Next weeks programming below and its time to smash some PB's on the Front Squat. Eat and sleep a lot this week :)

As i mentioned on Facebook during the week, its been noticed by the coaches that squatting mechanics amongst everyone has improved drastically over the last 2 months. Great work! 

Don't forget to sign up for the Anniversary Games, which is on the 2nd July. Please ensure you have signed up by the 12th June, so I can sort out the teams, and then share, so you can then sort out the team names and team tactics. 

Two things you need to do, go to the Google Spreadsheet and put your name and T'shirt size (if you want a limited edition Anniversary Games tshirt) and then go to Team Up and pay - 2 price options. Both include food and drink, one includes the cost for the T'Shirt.

 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 10 @ 65%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%
1 x 4 @ 90%

Level 2 / Level 3

7-10 x 3 @ 84% 1RM

B) 2 x 2 mins on / 2 mins off

AMRAP

12 Russian KB Swings (32/24)
6 Box Jumps (30/24)
6 Push Ups

Tuesday:

Workout of the Day:

A) Deadlift: 5 x 3 @ 85%

B) 5 Rounds

10 DB Push Press
20 Hollow Rocks
30 Air Squats

Wednesday:

Workout of the Day:

Alternating EMOM 12mins

10 kipping Pull ups (ring rows)
10 Ring Dips
5 Strict Chin Ups (negative Chin ups)
20 sec Arch Hold

B) 5 rounds of:

30 KB Swings (American)
50 Double Unders
Rest 2 minutes

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 5 @ 80%

Level 2 / Level 3

4-6 x 2 @ 101% 1RM

B) 12-8-6

Front Rack Lunges ( 60/40kg / 50/35kg / 40/25kg)
Overbar Burpees

Friday:

Workout of the Day:

A) Split Jerk: 3-3-3-1-1-1

B) In Pairs (one person working at a time)

1,200m run
100 Pull ups
800m run
75 Pull ups
400m run
50 Pull ups

Saturday:

Workout of the Day:

In 2s complete - 30 mins:

100 Wall Balls
100 Box Jumps
100 DB Snatches
100 Box Jumps
100 Wall Balls

In remaining time, AMRAP Cindy

Cave:

A) 3 reps EMOM x 5 minutes of bear complex @ 50/35kg

2 reps EMOM x 5 minutes of bear complex @ 60/40kg

1 rep EMOM of bear complex @ 70/50kg+

When you get to the single reps add 2.5kg per minute until you fail to complete the complex.

The BEAR complex consists of a power clean, front squat, push jerk(lower the bar to your back), back squat, rack jerk, and finally back to the floor..

B) 90 seconds on / 30 sec off x 2:

Rope Climbs
20m Prowler Push Sprint
Tyre Flips
50m SandBag Carry
20m Sled Pull Sprints

Weekly Conditioning:

Monday/Tuesday:

A) 5 min AMRAP

10 Barbell Push Press (20/10kg)
10 Barbell Front Squats (20/10kg)
10 Over bar Burpees

B) 3 x 1:10 min on / 50 secs off

Wall Balls

3 x 1:10 min on / 50 secs off

KB Swings

C) 12 Alternating EMOM

ROW 10-15 cals
12 Box Jumps
12 DB Thrusters

D) You go, I go - 10 each

50m Partner Sprints

Thursday:

A) 3 mins on, 1 min off x 2

Row/Run 100m
10 Burpee Box Jumps
AMREP KB Swings

rest 3 mins

3 mins on, 1 min off x 2

20 Burees
20 KB Swings
AMREP Box Jumps

B) 10 min AMRAP - in pairs

20 wall ball sit up throws (i.e. throw ball to partner whilst doing a sit up)

20 partner wall ball throws (i.e. squating and throwing ball to partner, not to target)

20 Synchronised air squats

C) Tabata - DB Thrusters
rest 2 mins
Tabata GTOH with plate

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Recap and Next weeks workouts - 30th May

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Recap and Next weeks workouts - 30th May

Bank Holiday weekend... again. Yay.

And with that brings Murph. As usual, "Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it."

The usual mix of heavy squats, carries, lunges and double unders make their appearance in the programming and a chance to put those unbroken Thrusters to the test with Fran. A chance for you to complete a MetCon on your level sheets and get those ticked off.

ANNIVERSARY GAMES - July 2nd

For this years Anniversary Games we are doing a Rich Fronning and going Team. All I need for you to do is let me know you'll be coming, which I assume you all will be. Please put your name down on this sheet though to confirm...

Sign up sheet

What is the Anniversary Games? 

Its our annual in house Throwdown to celebrate CrossFit Bold. You can expect some great team WODs that will be open to all abilities, some food, beers and plenty of fun (hopefully in the sun).

 

Monday:

Workout of the Day:

A) Murph

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Tuesday:

Workout of the Day:

Back Squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

7-10 x 2 @ 93% 1RM

B) 10 Min AMRAP:

20m Overhead Carry 2xKBs
10 Box Jumps
20 Walking Lunges

Wednesday:

Workout of the Day:

A) Deadlifts

5 x 5 @ 80%

B) 5 Rounds for time

6 Push Jerk (60/40kg / 50/35kg / 40/30kg)
100m Run
30 Double Unders

Thursday:

Workout of the Day:

A) Cycle through for 12 mins

8 Ring Rows
8 P. Bar Dips
2 Wall Walks
2 Rope Climbs/Sled Pull
B) 2 mins on /2 min off x 3

Max Double Unders

(or 10 min double under practice)

C) Every 2 Minutes for 3 Rounds

8 Toes To Bar
12 Wall Balls
16 Hollow Rocks

Friday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 75%
1 x 4 @ 85%
1 x 4 @ 90%

Level 2 / Level 3

7-10 x 3 @ 86% 1RM

B) Fran

21-15-9

Thrusters
Pull ups

( 42.5/30kg / 35/25kg / 30/20kg)

Saturday:

Workout of the Day:

30 min AMRAP

In Pairs:

You go I go, 1 round of Helen:

400m Run
21 KB Swings
12 Pull ups

Cave:

A) 30 Min AMRAP

5 x Strict Pull Ups
5 x Bench Press @ Body Weight
50m Heavy Farmers Carry

B) Dumbbell Grace meets Kalsu

30 Clean and Jerk
* EMOM - 5 Burpees *

Weekly Conditioning:

Monday/Tuesday:

A) Complete 50 burpees

Every minute on the minute perform 8 air squats

B) 3 X 2 mins on/2 mins off 14 kb swings
7 box jumps
7 push ups

C) 8 min AMRAP

200m run
20 double unders
20 db snatches

D) 2 x Tabata:

-Sit ups
- Bottom up squats (rest in squat position)

Thursday:

A) 4 min AMRAP

8 push press (30/20kg)
8 box jumps
8 pull ups

Rest 2 mins

4 min AMRAP

8 thrusters (30/20kg)
8 Burpee box jumps

B) in pairs, 12 min alternating emom

1) 12/15 cal row
2) 12 wall balls
C) 6 min AMRAP

100m run
12 KB swings
6 push ups

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Recap and Next weeks Workouts - 23 May

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Recap and Next weeks Workouts - 23 May

Next weekends programming below. Its a special week... its my Birthday on Tuesday. Cakes of all varieties are welcome ;)

In Saturdays Cave class we have my birthday WOD, something I did a couple years ago for my 30th. Was a great workout, check out this video of it going down (you'll see Coach Dan in his Batman headband, like a boss)...

Front squats are back on the up next week. Good luck!

More pull ups and chin ups, if you havent done so already, please check out Mondays Blog and watch the video on how best to protect yourself when doing pull ups, aint no body got time for shoulder injuries.

Thrusters on Tuesday again, this will be your last week on this little stamina cycle with the Thruster. Which i'm sure you'll be pleased to here.

And finally, on Saturday, a Murph looking style work out. To prep you for... Murph. May 31st is memorial day in the US and the day that traditionally CrossFit Gyms do Murph. So we'll be getting down with this workout on the 31st too (Bank Holiday Monday).

Anniversary Games

For this years Anniversary Games we are doing a Rich Fronning and going Team. All I need for you to do is let me know you'll be coming, which I assume you all will be. Please put your name down on this sheet though to confirm...

Sign up sheet

 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

7-10 x 3 @ 81% 1RM

B) 3 Rounds

50m Farmers Carry
50m Walking lunge with kbs
10 Broad Jumps

Tuesday:

Workout of the Day:

A) 12 EMOM

Power Snatch + Hang Power Snatch

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

Unbroken Thrusters

(42.5/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 18 Min EMOM, alternating

4-8 Chin Ups
6-10 Ring Dips
30 Double Unders

B) In Teams of 2 (20 mins cut off)

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 6 @ 85%

Level 2 / Level 3

4-6 x 2 @ 98% 1RM

B) 7 Min to climb that ladder

Clean and Jerk ( 70/50kg / 55/42.5kg / 42.5/30kg)

Muscle Up (scale to burpee chest to bar/pull up)

Friday:

Workout of the Day:

A) Push Press

8-8-8-5-5-5-3-3-3

B) 21-18-15-12-9-6-3 reps for time of:

Doulble-unders
Sit-ups
Heavy Russian KB Swings

Saturday:

Workout of the Day:

30 min AMRAP

100m Run
5 Pull ups
10 Push Ups
15 Air Squats
(Level 3 athletes: add weight vest)

Cave:

A) Coach Chris' Bday WOD

32 Touch and Go Power Cleans @ 70/50kg

Each time the bar is dropped or a rest taken, a 5 rep back squat penatly is given. Accumalated Back Squats to be performed at the end of the 32 Power Cleans.

If the bar is dropped on the Back Squats, a 5 rep power clean penatly is given. Accumalated Power Cleans to be performed at the end of the Penalty Back Squats.

B) 2.5 mins on / 30 sec off:

In Partners, you go, I go;

Rope Climbs
20m Prowler Push Sprint
Clean and Jerk (climbing ladder of reps) 60/40kg
Tyre Flips
50m Partner Carry
20m Sled Pull Sprints

Weekly Conditioning:

Monday/Tuesday:

A) 4 Min AMRAP

100m run
10 Wall Balls
10 Down Ups

rest 2 mins

4 Min AMRAP

10 Box Jumps
10 DB Hang Squat Cleans
10 Down Ups

B) With a running clock..

0-1 min: AMRAP Burpees
1-3 min: AMRAP Air Squats
3-5 min: AMRAP DB Snatches
5-6 min: AMRAP Burpees

C)20secs on / 15secs off:

6 rounds each (1 min rest between each exercise):

-Cal Row
-Wall balls
-KB swing

Thursday:

A) AMRAP 4 Minutes

8 KB Swings
4 Burpees
8 Air Squats

B) EMOM 8 mins

odd - 5 kb Thrusters right arm, 4 box jumps
even - 5 kb Thrusters left arm, 4 box jumps

C) EMOM 12, alternating

1- 12-15 kcal row
2- 10 Goblet Squats
3- 100m run
4- 10 Wall Balls

D) 3 mins:

AMRAP Burpees!

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Recap and next weeks workouts - 16th May

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Recap and next weeks workouts - 16th May

Hey Guys, happy Friday.

Below is next weeks programming. A Deload week on the squats for the level 1 followers. A heavy Back Squat for the Level 2/3 dudes, but some lighter front squats (I think I just heard your sigh of relief).

As promised, more thrusters. This time, 4 unbroken sets. The goal for this small thruster block of programming is to increase your stamina, which comes in handy on workouts like.. oh I dont know.. Fran ;) 

To help with better Thrusters, work your thoracic mobility. Do the mobility drill featured in Mondays Blog.

Bye Lisa

Mondays WOD is the "Lisa C". Unfortunately Lisa is returning home to Sweden this week, so to send her off we will be doing the WOD I use for the Intro classes on a Wednesday night. When Lisa first came to Bold, she smashed the WOD and completed 7 rounds. My initial thoughts was that she was going to struggle with the box jumps... she didnt! And since then she has grown from strength to strength. All the best Lisa. 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 8 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Level 2 / Level 3

7-10 x 2 @ 90% 1RM

B) “Lisa C”

7 Min AMRAP

7 Box Jumps
7 Burpees
7 KB Swings ( 32/24kg / 24/20kg / 16/12kg)

Tuesday:

Workout of the Day:

A) Deadlifts: 5 x 1 @ 85%

B) 5 x 5 weighted pull ups

C) 4 Rounds for time

15 Unbroken Thrusters

( 42.5/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 2 x 25 secs on / 20 off:

Bottom of Ring Dip Hold
Handstand Hold
L Sit

B) Double Unders (in 12 minutes)

10-20-30-40-50-40-30-20-10

Rounds must be performed Unbroken.

Alternatively spend 12 minutes working on double under technique

C) Every 2 minutes for 8 rounds:

6 Chin ups
6 Push Ups
6 Toes to bar
6 Air Squats

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 6 @ 60%
1 x 6 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
Level 2 / Level 3

7-10 x 3 @ 83% 1RM

B) 8 Min AMRAP

50m Farmers Carry
10 Goblet reverse lunges
50m Front Rack Carry
10 KB Swings

Friday:

Workout of the Day:

A) Overhead Party:

Start with a loaded bar @ 60% Press 1RM

Each minute perform one rep and increase load by 2.5kg

Continue this until you can no longer strict press, and then start to push press until you can no longer complete the rep, and then push jerk

b) In pairs

in 15 mins accumulate max distance row

Saturday:

Workout of the Day:

In Teams of 3:

Complete the following workload (split anyway):

300 Double Unders
3km Row
300 Wall Balls
300 KB Swings
300 DB Push Press (15/10)

Cave:

A) 10 rounds for time

3 thrusters @ body weight

5 box jumps @ 30"

B) 2 mins on / 1 min off:

Prowler Push
Sled Pull
Sandbag Carries
Double KB Clean and Jerk
Overhead Barbell Carries

Weekly Conditioning:

Monday/Tuesday:

A) Against a 3 minute running clock

400m run
max wall balls in remaining time

rest 3 mins

repeat x 3

B) 8 min AMRAP

8 Down ups
12 DB Push Press
16 air Squats

C) For total reps

2 mins goblet squat
60s rest
2 mins sit ups
60s rest
2 mins KB swings 24/16kg
60s rest
2 mins row (cals)
(work in groups of 4 and rotate through stations)

Thursday:

A) EMOM 10 mins

7 KB swings 24/16kg
5 burpees

B) 6 min AMRAP

8 DB Squat Hang Cleans
10 box jumps

C) 3 mins on/1 min off for 3 rounds (picking up where you left off each time)

AMRAP
10 Ground to Overhead with KB
10 SDHP with KB (24/16kg)
20 double unders

D) 21-15-9
Back Squats (20/15kg)
Push Press (20.15kg)

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Recap and next weeks workouts - 9 May

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Recap and next weeks workouts - 9 May

Happy Sunny Friday! 

Next weeks programming below and a heavy heavy squat day on Thursday. As that weight continue to raises, ensuring you have good movement is going to be key to hitting those big lifts, consistently. Thats where mobility comes in to play. This week in the Mobility class we went after the thoracic spine. Being tight in this area will make getting your elbows up in your front squat a bitch. Keeping an upright torso in your squats will make everything seem so much easier. So make sure you are mobilising, if you don't know how to, get to Wednesdays class to find out all the cool mobility tricks.

Anniversary Games

Has been announced! This will be taking place on the 2nd July. Further details to follow, but ensure you keep this date free for all the WODing and eating fun. 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 6 @ 75%

Level 2 / Level 3

7-10 x 3 @ 80% 1RM

B) 7 Mins for Quality (focus on good movement, not speed)

7 Strict Pull Ups
7 KB Swings ( 32/24kg / 24/20kg / 16/12kg)
7 Wall Balls
7 Burpees

Tuesday:

Workout of the Day:

A) Push Jerk: 5-5-3-3-1-1-1

B) Complete 3 rounds, each for time:

20 Thrusters
Rest 1 minute

(42.5/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 12 Min EMOM, alternating:

- 10-30 Double Unders
-Gymnastic movement of your choice

B) 3 x 20 secs on / 20 secs off each

Ring support hold
Chin Over Bar hold
L Hang

C) Annie

50-40-30-20-10

Double Unders
Sit ups

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 5 @ 75%

Level 2 / Level 3

7-10 x 3 @ 95% 1RM

B) B) in pairs: complete 2 rounds each of;

10 KB (2x kbs) front rack lunges
10 Toes to Bar

Whist one person works the other holds hollow hold (20 secs on/10 secs off)

Friday:

Workout of the Day:

A) DeadLift: 5 x 3 @ 80%

B) 5 x 5 weighted ring dips

C) 3 Rounds for time

7 Hang Power Clean ( 60/40kg / 50/40kg / 40/30kg)
12 Pull ups
100m run

Saturday:

Workout of the Day:

In Teams of 3:

Complete the following workload (split anyway):

1600m Row
1600m Run
100 burpees
100 wall balls
100 kb swings
100 box jumps

Cave:

A) For Time; 50 Bench Press @ Body Weight

Row 12 Cals each time the bar is racked

B) "Tabata" Atlas stone ground to shoulder

C) 200m double kettlebell over head carry (heavy as form allows)

Comp Class:

A) Every Minute for 8 minutes: 2 Snatches

Rest 4 minutes

Every Minute for 8 minutes: 2 Clean and Jerk

B)Teams of 3:

100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (60/40)
100 Toes to Bar
100 Push Jerks (60/40)
100 Lateral Barbell Burpees
100 Calorie Row

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Recap and next weeks workouts - 2 May

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Recap and next weeks workouts - 2 May

Happy Friday! 

Its been quiet the week. Our first box battles went down last Saturday and it was great to have such a large number of people involved. If you enjoyed the competing aspect and want to take it further, contact me or Marlo about the new Advanced Class that we will be having on Saturdays. 

Next weeks programming below, more squats, squats and squats. Those percentages are getting high now! After next week we see some lighter loads to give you a small rest, but then the numbers keep going up. Now is the time to really now your rest and recovery if you really want to see those gainz in your strength. 

To complement your squat gainz, Deadlifts are back this week and a chance to hit some heavy singles on your bench.

MetCons are more gymnastic focused to help get that gymnastic volume in and not to overload your CNS due to the heavy strength work.

Saturday is the end of the lifestyle challenge. So pull it out the bag and smash the lifestyle WOD Saturday morning (please ensure you are booked in to a class, as normal).

 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 6 @ 75%

Level 2 / Level 3

7-10 x 3 @ 87% 1RM

B) 4 rounds each: 30 Secs on / 20 secs off (rest 1 min between movements)

Max Toes to bar
Max KB Swings
Max Wall Balls

Tuesday:

Workout of the Day:

A)Deadlifts

5 x 5 @ 75%

B) Ring Dips

5 x max rep - 90 secs rest between each set

C) 21-15-9

Hang Power Snatch ( 50/35kg / 40/30kg / 30/25kg)
Push ups

Wednesday:

Workout of the Day:

A) For 15 Minutes, cycle through:

30 Double Unders
3 Rope Climbs/Sled Pulls
3 Handstand Push Ups
8 Narrow Grip Push Ups
3/3 Pistols

B) 15 Minute AMRAP

50 Double Unders
400m Run
10 Pull Ups

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 70%
1 x 5 @ 75%
1 x 4 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 5 @ 75%

Level 2 / Level 3

7-10 x 3 @ 92% 1RM

B) 3 Rounds for Quality

5 Strict Pull ups
10 Overhead Lunges ( 50/35kg / 40/30kg / 30/25kg)
15 Hollow Rocks

Friday:

Workout of the Day:

A) 20 Min EMOM

Bench Press - 1 Rep
Single ARM KB Row - 8 each arm
DB Press - 8 reps
Rest/Spot Bench Press

B) 3 rounds; 90 secs on, 1 min off

100m Run
20 KB Swings
Max rep burpees

Saturday:

Workout of the Day:

Lifestyle Challenge

10 Min Amrap

5 Burpees
10 Over box jumps
15 Push Press (35/25kg)
100m Run

Rest 5 Mins

10 min AMRAP in Pairs

50 Wall Balls
50 DB Snatch
50 Front Squats (35/25kg) 200m Run (each)

Cave:

A) Death by KB Clean and Jerk

B) 1.5 Mins on; 1 Min off each :

Max Atlas Stone Squats
Farmers Carry
Prowler Push
KB Ground to overhead
Max Cal Row

Comp Class:

A) Barbell Cycling

Min 1: 3 Unbroken Power Snatch
Min 2: Rest
Min 3: 5 Unbroken Power Snatches
Min 4: Rest
Min 5: 7 Unbroken Power Snatches
Min 6: Rest
Min 7: 9 Unbroken Power Snatches
Min 8: Rest
Min 9: 11 Unbroken Power Snatches

And then...

Min 1: 3 Unbroken Power Cleans
Min 2: Rest
Min 3: 5 Unbroken Power Cleans
Min 4: Rest
Min 5: 7 Unbroken Power Cleans
Min 6: Rest
Min 7: 9 Unbroken Power Cleans
Min 8: Rest
Min 9: 11 Unbroken Power Cleans

B) Teams of 3 complete (1 athlete works at a time):

200 Cal Bike
150 Cal Row
100 Box Jumps
75 CJ, 60/40kg
15 Rope Climbs

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