1.12.15 30 minutes to establish a 1RM Clean and Jerk. Choose any style of clean, full, hang or power, however must stick with the one style for the full 30 minutes. Post load into comments or onto Sugarwod.
Monday 30.11.15 This Saturday (5th Dec) is our Christmas WOD and Lunch. If you are coming along to our BBQ lunch (@ 12pm) and would like us to cater for you – please sign up for it via MBO in our Workshops & Events tab before Wednesday. Lunch is on us, so join us for […]
Friday 27.11.15 A: Work to a max for: Hang Power Clean + 2 Push Jerks B: ‘Power Elizabeth’ For Time: 21-15-9 Power Clean 60/40kg Ring Dips FF: Power Clean 40/25kg Box Dips Post loads, times and training notes to comment section below or use the Sugar WOD app.
Thursday 26.11.15 A: 10 min EMOM 2 hang snatches EMOM – start at 50-60% of 1RM and work to a heavy double B: For time 50 wall balls @ 9/6kg 50 double unders 20 front squats @ 75/50kg 50 Double unders 50 Wall balls Post loads and times to comments below or SugarWOD on your mobile.
Wednesday 25.11.15 A: Thruster 5-3-3-2-1-1-1 (from floor) B: B1: Pendlay Row 3 x 8 B2: BB Glute Bridge 3 x 10 C: For time: 2.4km run Post loads and run time to comments below or to SugarWOD.
24.11.15 Tis the Season – Have you RSVP’d for the Adapt Christmas WOD and BBQ on December 5th? A: 10 EMOM 2 Hang Cleans every minute for ten minutes. Start at 50-60% of your one RM and work to a heavy double hands on the bar for the two lifts B: 20 minute Partner WOD […]
Monday 23.11.15 The Adapt Crew at Smash Clash this Saturday. What an amazing day guys, absolutely incredible! As usual you guys rocked the place, the atmosphere and love showed not only to our own guys but the others Crossfitters taking part just shows what a special place we have here. There are also some amazing […]
Friday 20.11.15 A: 3 rep max Thruster B: 3×8 Pendlay Row 3×10 Glute Bridge C: 6min AMRAP 7 T2B/Knee Raises or 14 Sit Ups 14 Wall Balls 10/6kg 200m Run **Smash Clash 2015 is tomorrow!!! The gym will be closed guys so come down to 7 London Circuit and cheer on everyone competing** Post loads, rounds […]
Thursday 19.11.15 Quick reminder to all Smash Clashers: take it easy today and tomorrow. Spend time on your mobility and greasing the groove. If you’ve got any questions – hit us up next time you’re in the box. A1 – 5 min AMRAP: 3 pull ups 6 push ups 9 squats – 1 min rest – […]
Wednesday 18.11.15 A: 20RM Back Squat B1: BB good mornings 3 x 8 B2: BB Step ups 3 x 10 C: 15 min running clock:2 km run (5 x around block)then in remaining time:ME *Ground to Overhead @ 60/40kg (score) * G2OH anyhow – snatch, power clean + push jerk, C&J Post loads and reps to […]