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Max Snatch, Max Clean and Jerk

Saturday 18.4.15 Kayla taking on the KB Swing / Goblet Squat WOD from last week. Today we get to go heavy and test out our 1RM Snatch and Clean and Jerk. A. 1RM Snatch B. 1RM Clean and Jerk Make sure you use the time wisely to work up to your max and also rest in […]

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Pull ups Ring dips & back to back to back AMRAPs

17.04.15 Strength: 1RM Weighted Pull up (Pronated Grip) Accessory Work: 3×10 Strict pull up 3×8 strict ring dip Conditioning: Partner Circuit 6min AMRAP (Rest 1min) Row 250m Push Press 50/35kg 6min AMRAP (Rest 1 min) 6 cal on Assault Bike T2B/Knee Raises 6min AMRAP (Rest 1 min) Deadlift 80/55kg Burpees *Note: scores for each AMRAP […]

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3 Position Clean & Accessory work

Thursday 16.04.15 A: 3 position clean + 1 front squat B: 3×10 UB hi hang power clean @ 80% of A C1: 3×10 glute/hip bridge C2: 3×8 pendlay rows C3: 3×10 HSPU (kipping) / push-ups D: 4 min max double-unders / singles then: 2 min max KB swings (Russian) Post loads, reps and notes to […]

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Handstands & Heavy Power Cleans

Wednesday 15.04.15 A: Handstand Development – handstand holds – freestanding – HSPU (strict, kipping & freestanding) – handstand walking B: 3×10 pull-ups – strict C: 15 / 9 muscle-ups 30 power cleans @ 85/55kg 60 burpees FF option: 15 pull-ups 20 push-ups 30 power cleans @ 50/35 45 burpees Coaches Notes: If you’re doing the FF […]

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Thrusters and Partner WOD

Tuesday 14.04.15 A: 3RM thruster – Unbroken and from the floor B: Partner WOD 12 mins buy in: 100 double unders (each) 9 deadlift @ 60/40 7 hang power clean 5 shoulder 2 OH P1 goes then P2 goes, etc. then straight away; 3 min ME lateral bar burpees Post loads, partners and rounds to […]

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Snatch and Overhead Squats

Monday 13.4.15 5 of the 9 alarms I set today to make sure I didn’t miss my first regular AM slot as coach!! Thanks to both classes for making it an awesome first session. A. 3 Position Snatch and 1 Overhead Squat B. 3×10 UB Hi Hang Snatch @ 60% of A. C. 12 Minute running […]

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1RM Weighted Pull up, Accessory Work & Another CHIPPER!

10.04.15 Strength: 1RM weighted pull up (pronated grip) Accessory Work: 3×10 Glute/Hip Bridge 3×8 Pendlay Row Conditioning: “Chipper” 30 sit ups 30 box jumps 24/20inch 30 push press 20/15kg 30 squats 30 push ups 30 pull ups 30 wall balls 20/14lb 30 burpees 30 hang cleans 20/15kg 30 walking lunges Post loads, times and training notes […]

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Devils Complex and a Ladder

Thursday 9.04.15 A. max Devils Complex: Clean Hang Clean Push Jerk Split Jerk Snatch Balance TnG Snatch Hang Snatch B. Ladder: 200m run / 2 hang snatch @ 50/35kg / 2 T2B 200m run / 4 hang snatch / 4 T2B 200m run 6 hang snatch / 6 T2B 200m run / 8 hang snatch […]

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Pause Back Squats & a Kettlebell WOD

Wednesday 8.04.15 A. 5 x 3 Pause Back Squat @ 70% B: 20 KB Swings / 1 Goblet squat @ 24/16kg 19 KB Swings / 2 Goblet Squats 18 KB Swings / 3 Goblet Squats 17 KB Swings / 4 Goblet squats 16 / 5 15 / 6 14 / 7 etc, etc FF: KBs […]

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How many times should I train each week?

How many times should you be training each week to get the most out of CrossFit? Well the answer depends on your health and fitness goals… In a video we posted up to Facebook on the weekend, Craig and I go over 5 different scenarios outlining how many weekly sessions different kinds of people would […]

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