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..


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)


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


Workout of the Day:

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

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

400m Run


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


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


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


A) One Bar "Linda"

10 Down to 1

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:


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


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)