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...


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


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)


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


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)


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

B) AMRAP 25:

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


“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


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:


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


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