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Programming for the Week Commencing‪ 18th March‬

‪Monday:‬

A.

Strength

5 X 5 Back Squat @70-80%

B.

Conditioning

12 AMRAP


10 X V-Up / 20 X Sit-up
20 X Wallball @15/9kg
30 X Double Under

Score = Reps

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy For The Day Single

B.

8 EMOM

1 X Clean + 1 X Hang Clean + 1 X Front Squat + 1 X Jerk @70%

C.

3 X 3 Clean Pull @100%

🔷🔹🔹🔷

Crossfit Endurance – Base Endurance

For Time:

1500m Row
50 X Wall Balls @9/6kg
30 X Ring Dips
*Rest for heart rate to drop to 62%

1000m Row
35 X Wall Balls @9/6kg
20 X Ring Dips
*Rest for heart rate to drop to 65%

500m Row
20 X Wall Balls @9/6kg
10 X Ring Dips

🔷🔹🔹🔷

Wednesday:

A.

Strength

For Quality:

4 Rounds
10 X Strict Pull Ups
20 X Press Ups

B.

Conditioning

For Time:


21-15-9
Down Ups
Single Arm DB Strict Press @22.5/15kg (Right Arm)
Pull Ups
Single Arm DB Strict Press @22.5/15kg (Left Arm)

Thursday:

A.

Strength

5 X 5 Thruster @80/85%

B.

Conditioning

12 AMRAP

In Pairs
YGIG (Relay)


5 X Clusters @50/35kg
7 X T2B
9 X Burpees Over Bar

Coaches Notes:
P1 5 X Clusters
P2 5 X Clusters
P1 7 X T2B
P2 7 X T2B
P1 9 X Burpees Over Bar
P2 9 X Burpees Over Bar
Repeat

Pick a weight / scale so you can go unbroken on each movement!

Friday:

A.

Skill – Handstand Walking

B.

6 Rounds For Time:

12 X Russian Swing @32/24kg
16 X Russian Twist @15/10kg
10m Handstand Walk / 20m Bear Crawl

Time Cap: 18 Mins

Saturday:

In Pairs:

12 AMRAP

‘Max Power Output’

Max Effort GTOH
*EMOM 5 X Synchro Burpees

Each select a weight that you can move consistently doing GTOH, do not adjust weight during the WOD. One bar moving at a time.

Score = Weight Lifted As A Pair (Reps X Weight on Bar(s))

Rest 5 Mins

12 AMRAP

30 X Slam Ball @30/20lb
15 X DB Front Squat @2 X 22.5/15kg
1 X Legless Rope Climb / 2 X Rope Climb

Rest 5 Mins

12 AMRAP

4, 4, 8, 8, 12, 12, 16, 16… etc

DB Snatch @2 X 22.5/15kg
Synchro Medball Sit-ups / GHD @9/6kg

💪🏽🚂STRONGMAN SATURDAY!!🚂💪🏽

🔷🔹🔹🔷

Crossfit Endurance – Speed and Power Endurance

A. Assault Bike Ramp Test

Boys: 50 RPM
Girls: 40 RPM

Boys and girls start at the assigned pace of 50 RPM and 40 RPM respectively. Every minute increase RPM by 5. Continue to increase the RPM until the athlete can no longer keep up with the required pace for the full minute. Take note of your score.

B. 20 AMRAP

3 X Squat Clean @80%
60sec Assault Bike @Max RPM as achieved in Part A
*Rest for heart rate to drop to 67%

🔷🔹🔹🔷

Sunday:

Hero Workout ‘Luce’

(Rx: Wearing 10/7kg vest)

3 Rounds For Time:

1k Run
10 X Muscle-ups
100 X Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Programming for the Week Commencing‪ 11th March‬

‪Monday:‬

‪Barbell – Hang Power Snatch‬

‪A.‬

‪Build to a Technically ‘Perfect’ Triple Hang Power Snatch‬

‪Or‬

‪Work on OH Mobility‬

‪B.‬

‪12 EMOM‬

‪1- 5 X Hang Power Snatch* @70% of A‬
‪2- 5-10 X V-Up‬

‪*Scale to American KB Swing (12 Reps)‬

‪C / ACE.‬

‪Accessory – Strength ‬

‪3 X 4 Front Squat @70%‬

‪Tuesday:‬

‪🔥‘The Firestarter’🔥‬

‪In Pairs‬
‪4 Rounds For Time:‬

‪100 X DU / SU‬
‪20 X Manmakers @22.5/15kg‬
‪30 X Burpee Over DB‬
‪40 X Slamball @30/20lb‬

‪*E2MOM 10/8 X Cal Bike / Ski ‘Sprint’‬

‪Time Cap: 40 Min‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Speed Endurance

4 Intervals
30sec Isometric Anderson Squat w/ Yoke
5 X Sandbag Squat Cleans
300m Row
Rest

Rest 5 Minutes

4 Intervals
30sec Zercher Hold w/ Axle Bar
5 X Slam Balls
300m Ski / 600m Bike
Rest

‪🔷🔹🔹🔷‬

‪Wednesday:‬

A.

Strength

5 X 3 Strict Press @85%

B.

Conditioning
For Time:


Buy In: 800m Run

30-20-10
DB Front Squat @22.5/15kg
Down Ups

Buy Out: 800m Run

Score = Time

‪Thursday:‬

A.

Skill – Push Up Technique

Clean Warmup

B.

For Time:

21-15-9
Squat Clean @60/40kg
HR Push-Up
Calories
Wall Ball @15/9kg
Strict Pull-Up

Time Cap: 25 Min

After Class Extra:

3 Sets:

30-45sec Handstand Hold / Plank Hold
30sec Rest
30sec Hollow Body Rock
30sec Rest

‪Friday:‬

A.

Strength

5 X 4 Deadlift @80%

B.

Conditioning

YGIG (Relay In Pairs)

8 AMRAP

12 X Alt Goblet Lunge @32/24kg
8 X T2B

2 Min Rest

8 AMRAP
12 X Russian Swings @32/24kg
8 X Sit Ups


Score = Rounds

‪Saturday:‬

‪Teams of 3 Chipper‬
‪35 AMRAP‬

‪90 X Calories‬
‪9 X Rope Climbs‬
‪24 X Devils Press @22.5/15kg‬
‪48 X Synchro Air Squats‬
‪60 X Calories‬
‪6 X Rope Climbs‬
‪18 X Devils Press @22.5/15kg‬
‪36 X Synchro Air Squats‬
‪30 X Calories‬
‪3 X Rope Climbs‬
‪12 X Devils Press @22.5/15kg‬
‪24 X Synchro Air Squats‬
‪In Remaining Time AMRAP DB Thruster!‬

‪Score = Thruster Reps‬

‪🔷🔹🔹🔷‬

Crossfit Endurance – Base Endurance

Madison Triplet💥Spitfire Style💥

6 Rounds for Time

400m D-Ball / Sandbag Run
7 X D-Ball / Sandbag Over Wall Burpees

‪🔷🔹🔹🔷‬

‪Sunday:‬

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run

Programming for the Week Commencing‪ 4th March‬

‪Monday:‬

(Justin) ‪‘Schmalls’‬

For Time:

800m Run

Then Two Rounds of:

50 X Burpee
40 X Pull-up
30 X Pistol
20 X KB Swing @24/16kg
10 X HSPU

Then:
800m Run

Time Cap: 40 Min

‪Tuesday:‬

A.

15 Mins to Build to a Heavy Double Power Clean & Push Jerk

B.

Benchmark WOD ‘Grace’

For Time:

30 X Clean and Jerk @61/42.5kg

Time Cap: 6 Mins

*Select a weight which will challenge you but allows for great form throughout the entire workout! Remember… your Form dictates the Weight, not the other way around!

Coaches Notes:
This is the end of a four week cycle to develop your strength, power, mobility, endurance and skill for ‘Grace’. Record your performance and scaling on ‘MyWOD’ App for this benchmark and compare it to any previous performance to measure your progress!

After Class Extra:

3 X 3 Front Squat @80%
Tempo: 31X1

‪🔷🔹🔹🔷‬

Crossfit Endurance – Speed Endurance

21 X Sit Ups / GHDs
15 X Deadlifts @55%
400m Run
*Rest until heart rate has dropped to 62% or less

28 X Sit Ups / GDHs
12 X Deadlifts @65%
400m Run
*Rest until heart rate has dropped to 65% or less

35 X Sit Ups / GHDs
9 X Deadlifts @75%
400m Run
*Rest until heart rate has dropped to 67% or less

42 X Sit Ups / GHDs
6 X Deadlifts @85%
400m Run
*Rest until heart rate has dropped to 70% or less

49 X Sit Ups / GHDs
3 X Deadlifts @95%
400m Run

*The run is NOT an active recovery but should be executed at a high pace (i.e. 80-85% max speed)

‪🔷🔹🔹🔷‬

‪Wednesday:‬

A.

Strength

5 X 5 Sumo Deadlift High Pull

*Reps do not need to be touch and go, ensure correct start position each rep, work to a weight you can maintain proper form throughout.

B.

Conditioning

5 Rounds For Time:

14 X DB Hang Power Snatch (Right Arm)
7 X Burpees
14 X DB Hang Power Snatch (Left Arm)
7 X Bar Muscle Ups / Strict Pull Up + Dip / Ring Row + Dip

Score = Time

Time Cap: 15 Mins

‪Thursday:‬

‪Barbell – Spilt Jerk‬

‪A.‬

‪Work up to a Heavy Double Spilt Jerk‬

‪B.‬

‪12 EMOM ‬
‪3 X Spilt Jerk @70% of A‬

‪C.‬

‪3 Sets:‬
‪20 X Band Pull Aparts‬

‪Friday:‬

A.

Strength

4 X 3 Back Squat @80%

B.

Conditioning

15 AMRAP

In Pairs

42-30-18
Thrusters @60/40kg
Pull Ups
In Remaining time ME Burpees Over Bar

Score = Reps

‪‘Friday Night Lights’ 1830 & 1930‬

‪CrossFit Games Open Workout 19.3‬

‪Saturday:‬

30 AMRAP

In Pairs:

10 X Over Erg Burpee
10 X Calorie Row
10 X Wallballs @15/9kg


Score = Rounds Completed

Coaches Notes:
 P1 completes all movements (30 reps) then tags P2 who does the same.

‪Gymnastics:‬

‪Bar Muscle Up‬

Sunday:

Hero WOD ‘Whitten’

US Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten

5 Rounds For Time:

22 X KB Swings @32/24kg
22 X Box Jump @24/20”
400m Run
22 X Burpee
22 X Wall Ball @9/6kg

Time Cap: 45 Mins

Programming for the Week Commencing‪ 25th February‬

‘Grace’ Week 4 (Retest Next Week!)

Monday:

A.

Strength

5 X 4 Front Squat @70%
Tempo: 31X1

B.

Conditioning

3 Rounds For Time:

30 X Thrusters @42.5/30kg
60 X Double Unders

Score = Time

Tuesday:

Barbell – Snatch

A.

4 X 3 Snatch Balance @75%
Rest 60s Between Sets

B.

5 Sets of Snatch Complex:

1 X Snatch + 1 X Snatch Balance + 1 X OH Squat @70-75%

Coaches Notes: Or Scale to 5 Sets of 3 X Power Snatch / OH Mobility & Technique to focus on receiving position.

Rest 90s Between Sets

C.

6 EMOM
1 X Snatch @70%

Coaches Notes: The focus is on consistency and speed under the bar rather than lifting heavy. Aim for great form throughout, with no missed lifts.

🔷🔹🔹🔷

CrossFit Endurance – Base and Speed Endurance

For Time:
Row 4000m / Bike 6000m

E3MOM
35 x Wallballs @9/6kg
Rest until heart rate has dropped to less than 67% of MHR before continuing the row/bike

🔷🔹🔹🔷

Wednesday:

A.

Strength

4 X 6 Bench Press @70-75%
Rest 60sec Between Sets

B.

Conditioning

25 EMOM

1 – 15 X Over Box Jumps @24/20″
2 – 15 X KB Deadlift @2 X 32/24kg
3 – 15/12 X Calorie Bike
4 – 2 X Suicide Sprint
5 – Rest

Thursday:

A.

Strength

5 X 4 Push Jerk @80%

B.

Conditioning

12 AMRAP


In Pairs:

YGIG (Relay Each Round)

5 X Power Clean @60/40kg
5 X Burpee
5 X Push Jerk
5 X Burpee


Score = Reps

Coaches Notes: The aim is for each person to hit 6 rounds+

Friday:

Conditioning

5 Rounds For Time:



400m Run
30 X Alt DB Snatch @22.5/15kg
20 X Air Squats
10 X Down Ups


Score = Time

After Class Extra:

3 Sets:

45sec Handstand Hold (Wall Facing) / Plank Hold
45sec Rest
30sec Shoulder Taps
30sec Rest

FRIDAY NIGHT LIGHTS (1830-2030)

CrossFit Games Open Workout 19.2

Saturday:

For Time:


Teams of 3


150 X Calorie Row
70 X Power C & J @60/40kg
70 X Toes to Bar
50 X Power C & J @70/50kg
50 X HSPU / Pike PU / Z-Press
30 X Power C & J @80/55kg
30 X Bar Muscle-Ups / Strict Pull Ups & Dips
150 X Calorie Row


Score = Time

Gymnastics:

Ring Muscle Up

🔷🔹🔹🔷

CrossFit Endurance – Power and Strength Endurance

A.

10 Rounds
8 X KB Deadlifts
100m Sprint
100m Slow Pace Recovery
Rest until heart rate has dropped to less than 70% before the next round

B.

2 X Max Reps Bodyweight Back Squat*

*Work to your bodyweight back squat. You will get two attempts to establish a max rep at this weight

**If you don’t have a bodyweight back squat yet, OR if your body weight back squat is less than 80% of your 1RM, load the bar with 80% of your current 1RM

🔷🔹🔹🔷

Sunday:

Hero Workout ‘T’

Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

5 Rounds For Time:

100m Sprint
10 X Cluster @52.5/35kg
15 X KB Swing @32/24kg
100m Sprint
Rest 2 Minutes

Score = Time

Scaling Notes:
This is an interval workout with roughly a 1:1 work/rest ratio, meaning each round of work should take about 2 minutes and be followed by 2 minutes of rest. Reduce the loads and reps to ensure high speed in each round. Ideally, the reps should be performed unbroken.

Intermediate Option:

5 Rounds For Time:

100-meter sprint
8 X Cluster @42.5/30kg
12 X KB Swing @24/16kg
100m Sprint
Rest 2 minutes

Beginner Option:

5 Rounds For Time:

100m Sprint
8 X Thruster @30/20kg
12 X KB Swing @16/8kg
100m Sprint
Rest 2 minutes

Programming for the Week Commencing‪ 18th February‬

Grace’ Week 3

Monday:

Barbell Cycling – Power Clean & Push Jerk

The aim is to move consistently well cycling through each set unbroken, resting 60s between each set, building to a Heavy double on each movement. Remember… FORM always dictates the weight, not the other way around!

10-8-6-4-2
Power Clean

10-8-6-4-2
Push Jerk

10-8-6-4-2
Power Clean & Push Jerk

After Class Extra:

3 X 4 Back Squat @80-85%

Tuesday:

A.

Strength

5 X 3 Turkish Get Up (each arm)

Ensure you can maintain form with your working weight for 3 reps on each side, and then swap sides.

B.

Conditioning
25 EMOM

1 – 15 / 12 Calorie Assault Bike
2 – 15 X Down Ups
3 – Rest
4 – 15 / 12 D Calorie Row
5 – 15 X Slam Balls @30/20lbs

🔷🔹🔹🔷

CrossFit Endurance – Speed and Power Endurance

A.

Assault Bike / D-Ball Ladder

60sec Bike
21 X D-Balls to Shoulder
60sec Bike
13 X D-Balls to Shoulder
60sec Bike
8 X D-Balls to Shoulder
60sec Bike
5 X D-Balls to Shoulder
60sec Bike
3 X D-Balls to Shoulder

Rest 5 Minutes

B.

Row / Sandbag Clean Ladder

60sec Row
21 X Sandbag Cleans
60sec Row
13 X Sandbag Cleans
60sec Row
8 X Sandbag Cleans
60sec Row
5 X Sandbag Cleans
60sec Row
3 X Sandbag Cleans

*Score = Total Calories
**Time Cap for both A and B = 9 Minutes
***Aim for around 80-90% of MHR continuously

C.

Lactate Clearance

On Rower or Assault Bike

3 X 400m / 0.5mile
60sec rest in between rounds

*Aim for HR to drop to 60-70% of MHR

🔷🔹🔹🔷

Wednesday:

Strongman!

8 AMRAP
Max Effort Sled Sprint Push

2 Min Rest

8 AMRAP
12 X Alt D-Ball Clean to Shoulder
12 X D-Ball Squat

2 Min Rest

8 AMRAP
200m Sandbag Run
40m Sandbag Lunge

2 Min Rest

8 AMRAP
12 X KB Deadlift
20m Farmers Carry

After Class Extra:

5 Rounds For Time
200m Row
8 X Over Erg Burpee
16 X Air Squat

Thursday:

Conditioning

For Time In Pairs:

21-15-9
Calories
Power Clean @60/40kg

21-15-9
Calories
STOH @60/40kg

21-15-9
Calories
GTOH @60/40kg

Score = Time

After Class Extra:

3 X 4 Front Squat @80%

Friday:

A.

Strength – Core

5 Sets:
30s Handstand Hold / Plank Hold
30s Rest
30s LH KB Side Plank Hold / Side Plank Hold
30s RH KB Side Plank Hold / Side Plank Hold
60s Rest

B.

Conditioning

5 Rounds For Quality:

12 X Alt DB Snatch @30/20kg
12 X Strict HSPU / Seated DB Strict Press
12 X Goblet Squat @32/24kg
12 X Strict Pull Ups / Jumping Pull Ups

Time Cap: 20 Min

Saturday:

Team WOD – Teams of 3
For Time:

3 Rounds:
30 X Deadlift @50/30kg
30 X Hang Power Clean @50/30kg
30 X Push Jerk @50/30kg

100 X Calorie Assault Bike

2 Rounds:

30 X Deadlift @60/40kg
30 X Hang Power Clean @60/40kg
30 X Push Jerk @60/40kg

100 X Calorie Row

1 Round:
30 X Deadlift @70/50kg
30 X Hang Power Clean @70/50kg
30 X Push Jerk @70/50kg

Score = Time

Gymnastics:

Handstand Walking 🤸🏽‍♂️

🔷🔹🔹🔷

CrossFit Endurance – Power and Base Endurance

A.

Repeat Until 200 / 170 Calories

Min 1 – Row / Bike Max Calories
Min 2 – 6 Lengths of the Gym Farmer’s Carry*
*Go as heavy as possible without breaking the set

B.

Midline Conditioning

4 Rounds for Quality:
25 X Hollow Rocks
60sec Plank

🔷🔹🔹🔷

Sunday:

Hero WOD ‘Daniel’

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.

50 X Pull-up
400m Run
21 X Thruster @42.5/30kg
800m Run
21 X Thruster
400m Run
50 X Pull-up