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Programming for Week Commencing 2nd January

Monday:

60 X Sit Ups
50 X Alternating DB Snatches @2 X 20/15kgs
40 X Front Rack Lunges @50/35kgs
30 X Sumo Deadlift High-Pulls @50/35kgs
20 X Man Makers @2 X 20/15kgs
10 X Bar Muscle Ups or 20 X Strict Pull Ups & Ring Dips
20 X Man Makers @2 X 20/15kgs
30 X Sumo Deadlift High-Pulls @50/35kgs
40 X Front Rack Lunges @50/35kgs
50 X Alternating DB Snatches @2 X 20/15kgs
60 X Sit Ups

*45 Min Time Cap

Tuesday:

Establish a 1RM Back Squat

Hang Power Snatch warm up and DU practice 🏋🏼

10 Rounds
10 X Hang Power Snatch @40/30kg
30 X DUs

Wednesday:

Work up to a Heavy Single Bench Press

4 X 8 @70%⬆️
Rest 2 Minutes

4 Rounds (For Quality)
10 X Strict Pull-ups
20 X Press-ups
30 X DUs
40 X Sit-ups

After Class Extra:
3 X 30 KB Goblet Step Out Lunges @32/24kg
Rest 90 seconds

Thursday:

Establish a 1RM Front Squat

10-1
Clusters @50/35kg
Run 200m after each set

Friday:

Handstand Walking Practice

‘Nasty Girls’

3 Rounds
50 X Squats
7 X Muscle-ups (scale to 14 X Pull Ups & Ring Dips)
10 X Hang Power Cleans @62.5/42.5kg

Saturday:

In Pairs
1000m Row
90 Wallballs @9/6kg
80 Over Erg Burpee
700m Row
60 Wallballs @9/6kg
50 Over Erg Burpee
400m Row
30 Wallballs @9/6kg
20 Over Erg Burpee
100m Row
Finish!

**Due to the Launch Open Day of CrossFit Spitfire Kids there will be no Gymnastics or Mobility classes, apologies for any inconvenience!**

Sunday:

Hero Workout ‘Nutts’

10 X HSPU
15 X Deadlifts @115/77.5kg
25 X Box Jumps @30/24″
50 X Pull-ups
100 X Wallballs @9/6kg
200 X DUs
400 meter run with 20/15kg Plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Programming for Week Commencing 27th December

Tuesday:

Deadlift 5 X 5 @80%
Rest 2 Minutes

5 Rounds
10/6 X Strict Pull-Ups
15 X Sit-Ups / GHD
20 X Russian KB Swings @32/24kg
30 X DUs

After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Ring Dips
Rest 30 Seconds / 2 Minutes

Wednesday:

A.1 Work up to a heavy Clean + 2 Front Squats + 1 Split Jerk

A.2 12 EMOM @80%⬆️
1 Clean + 1 Front Squat + 1 Jerk

After Class Extra:
Front Squat 6 X 3 @80%
Rest 2/3 Minutes

Thursday:

8 AMRAP
50 X Wallballs @9/6kg
30 X DUs
15 X Press Ups

Rest 5 Minutes

25 AMRAP
10 Rounds
Run 400m
10 X Burpees
In remaining time ME Box Jumps @24/20″
Score = Box Jumps

Friday:

Work up to a Heavy for the Day 2 X Power Snatch

‘Randy’

For Time:
75 X Power Snatches @35/25kg

After Class Extra:
Back Squat 8 X 2 @85%
Rest 2/3 Minutes

Saturday:

(*scale number of reps according to pair, the number is a target, i.e. best effort within the timescale!)

In Pairs
Min 1-3- 800m Run
Min 3-6- 90 X Wallballs @9/6kg
Min 6-9- 60 X Synchro Burpees
Min 9-12- 60 X Toes to Bar

Rest 8 Minutes

Min 1-3- 60 X Calorie Row / Bike
Min 3-6- 50 X Box Jumps @30/24″
Min 6-9- 80 X Pull Ups
Min 9-12- 60 X KB Swings @32/24kg

Gymnastics:

Rope Climbing & Peg Board Progressions

Sunday:

Closed For New Years Day, HAPPY NEW YEAR EVERYONE!!!!!!

Programming for Week Commencing 19th December

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Monday:

21-15-9
Hang Power Clean @50/35kg
Over Box Jumps @24/20″
30-20-10

Rest 7 Minutes

21-15-9
DB Push Press @2 x 25/ 15kg
Press Ups
30-20-10

Tuesday:

Overhead Squat + Squat Mobility
5 X 5 @75-80%

20 EMOM
1 Power Snatch + 1 Hang Snatch + 2 OHS

After Class Extra:

Back Squat 5 X 5 @80%
Rest 2 Minutes

Wednesday:

Kipping Technique / Progressions

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes:

STANDARD:
5 shoulder to overhead @115/75LBS,
10 deadlifts @115/75LBS,
15 box jumps @24/20″.

MASTERS (40+):
5 shoulder to overhead @95/55LBS,
10 deadlifts @95/55LBS,
15 box jumps @20″.

Thursday:

In Pairs
100 X Calorie Row
90 X Wallballs @9/6kg
20 X Synchronised Burpee
80 X Calorie Row
70 X Wallballs @9/6kg
20 X Synconised Burpee
60 X Calorie Row
50 X Wallballs @9/6kg
20 X Synconised Burpee
40 X Calorie Row
30 X Wallballs @9/6kg
20 X Synconised Burpee
20 X Calorie Row
10 X Wallballs @9/6kg

Friday:

Barbell Cycling

Hang Clean
8-6-4-2

Push Jerk
8-6-4-2

Clean
8-6-4-2

Split Jerk
8-6-4-2

After Class Extra:

Front Squat 4 X 10 @70%
Rest 2 / 3 Minutes

Saturday:

Spitfire Team WOD ’12 Days of Christmas!’

In Teams of 4

10- 100m Partner Carry (one different person off floor each 100m, with 3 on foot)

20- Synchro Burpees

30- Toes to Bar

40- Sandbag Over Shoulder Throws @30/45kgs

50- DUs (Each)

60- STOH @60/40kgs

70- DB Snatch (Alternating L+R =1Rep) @20/15kg

80- Over Box Jumps @20″

90- Pistols

100- Wallballs @6/9kgs

110- KB Swings @24/16kgs

120- Calorie Row / Bike

Gymnastics:

Handstand Walking

Sunday:

Closed For Christmas Day, MERRY CHRISTMAS EVERYONE!!!!!!

Programming for Week Commencing 12th December

img_9808

Monday:

Work up to a Technically Perfect Heavy
1 X Snatch + 1 X Hang Snatch + 1 X OHS

Warm up Toes to Bar / Progressions

12 EMOM
1- 2 X Snatch + 2 X Hang Snatch
2- 10 X Toes to Bar / Progressions

After Class Extra:
Back Squat 6 X 4 @80%
Rest 2 / 3 Minutes

Tuesday:

12 AMRAP
30 X Wallballs @9/6kg
20 X Dumbbell Snatch @20/15kg
100m Run

Rest 8 Minutes

12 AMRAP
10 X Renegade Row @2 X 20/15kg
10 X DB Push Press @2 X 20/15kg
10 X Burpees

Wednesday:

5 X 5 Deadlift @80%

In Teams of 3-5 rotating every 5 minutes for 30mins:

A) Max Effort (ME) Sled Push / Pull X 2 @Bodyweight+ 🚂

B) ME Tyre Flips X 6/4 + Sledgehammer Strikes X 14/10 🚜

C) 1 Minute Double Sandbag Farmers Carry @2 x 45/30kgs
Rest 1 Minute – Repeat

After Class Extra:
5 Rounds
1 Min Max Effort (ME) Strict T2B/Leg/Knee Raises
1 Min ME Sit Ups / GHD
1 Min Rest

Thursday:

Rope Climbing Technique / Peg Board Practice and Progressions

‘Fight Gone Bad’

Score = Reps

3 Rounds (Rotating Each Minute)

Wall Balls @9/6kg

Sumo Deadlift High Pull @35/25kg

Box Jumps @20″

Push Press @35/25kg

Row (Calories)
1 Minute Rest

One point is given for each rep, except on the rower where each calorie is one point.

Friday:

Work up to a Technically Perfect Heavy Clean & Jerk

5 Rounds @80%⬆️ (15 Min EMOM)
1- 1 Clean + 1 Jerk
2- 2 Clean + 1 Jerk
3- 3 Clean + 1 Jerk

After Class Extra:
Front Squat 6 X 2 @80%
Rest 3 Minutes

Saturday:

In Pairs
50-40-30-20-10
Calorie Row
Wallballs @9/6kg
Press Ups
DUs (Both)

Gymnastics:

Press to Handstand

Sunday:

Hero Workout ‘Desforges’

5 rounds:
12 X Deadlifts @102.5/70kg
20 X Pull Ups
12 X Clean & Jerks @62.5/42.5kg
20 X Knees to Elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.

Programming for Week Commencing 5th December

img_9975

Monday:

Push Press 5 X 5 @80%
Rest 2 Minutes

Split Jerk Drills

Split Jerk 6 X 3 @80%
Rest 2 Minutes

10-1
Strict Pull-Up
Strict Ring Dip

After Class Extra:
10 EMOM
1- 20 X Sit Ups / GHD
2- 30 Second Hollow Hold

Tuesday:

Double Under Practice (or Triple Under if proficient at DUs)

Hang Clean + Push Jerk Drills

5 X 3 Hang Power Clean + 3 X Push Jerk @80%
Rest 2 Minutes

15 EMOM
1- 6 X Hang Power Clean @70%⬆️
2- 6 X Push Jerk @70%⬆️
3- 40 X DUs or 30 Seconds DU practice (no singles!)

After Class Extra:
Front Squat
A.1 Build to a Heavy Single
A.2 6 X 2 @80%⬆️
Rest 2 / 3 Minutes

Wednesday:

Handstand Hold / Walking / Peg Board Practice + Progressions

(In Heats)

‘Fran’

21-15-9
Thrusters @42.5/30kg
Pull-Ups

After Class Extra:
A.1 4 X 20/15 Diamond Press Ups
A.2 4 X 15 BB Bicep Curl 20/15kg
Rest 30 Seconds / 2 Minutes

Thursday:

Work up to a Heavy for the Day 2 X Clean

6 X 2 Clean @85/90%
Rest 30 Seconds / 90 Seconds

Pistol Progressions / Mobility

A.3
10 EMOM
1- 3 X Cleans @80%⬆️
2- 20 X Pistols or Progressions

After Class Extra:
Front Squat 4 X 8 @70%
Rest 2 / 3 Minutes

Friday:

Run 1 Mile
50 X Wallballs @9/6kg
50 X DUs
50 X Press Ups
50 X DUs
50 X Wallballs @9/6kg
Run 1 Mile

After Class Extra or Before Class Extra:
A.1 Bench Press 4 X 8 @70%
A.2 Strict Pull-Ups 4 X 8
Rest 30 Seconds / 90 Seconds

Saturday:

In Pairs
21-18-15-12-9-6-3
Calorie Row / Bike
Sandbag Bear Complex @45/30kg
Synchronised Burpee

Gymnastics:

Ring Muscle Up – Strict Progressions + Conditioning

Sunday:

Practice Kipping Ring Row / Pull Up / Butterfly Pull Up Technique

Hero Workout ‘Danny’

20 Min AMRAP
30 X Box Jumps @24/20″
20 X Push Press @52.5/37.5kg
30 X Pull Ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.