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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

Programming for the Week Commencing‪ 11th February‬

Monday:

Pairs Chipper For Time:

(Split the work between you…)

2000m Row / Ski
100 X DUs
40m Handstand Walk* / 12 X Wall Walk
100 X DUs
50 X DB Power Clean & Push Press @22.5/15kg
100 X DUs
75 X Sit Ups / GHD
100 X DUs
100 X Wall Balls @9/6kg
100 X DUs

*4 Lengths of Gym

Time Cap: 35 Mins

After Class Extra:

Tabata
8 Rounds Alternating – 20s On 10s Off
1- Hollow Body Hold
2- Hollow Body Rocks

Tuesday:

Barbell – Snatch

A.

Build to a Heavy for the Day 1 X Snatch + 1 X Hang Snatch

B.

8 EMOM
1 X Snatch + 1 X Hang Snatch @75-80% of A

C.

Accessory – Strength

3 X 6 Front Squat @75%
(Rest 90s between sets)

🔷🔹🔹🔷

CrossFit Endurance – Power and Base Endurance

A.

Warm Up / Running Drills

B.

30 AMRAP

8 X Banded Barbell Squat Jumps
600m Run*
Rest until HR has dropped to @less than 65%

*600m Run = RX
Distance for the run will be determined individually on the day depending on each person’s running fitness. The run can be scaled to a row if needed.

C.

Strength / Accessory

3 X 20 Double Kettlebell Reverse Lunges

Sets should be performed unbroken!

🔷🔹🔹🔷

Wednesday:

A.

Strength

5 Sets:

5 X Strict Pull Up / 5 X Jumping Negative Pull Up / 10 X Ring Row
Rest 60s
5-10 X Strict Ring Dip / HR Push Up
Rest 60s

B.

Conditioning

For Time:
16-14-12-10-8-6-4-2
Alt DB Snatch @25/17.5kg
Wallballs @15/9kg
Press Ups

Score = Time

Time Cap: 15 Mins

After Class Extra:

3 Sets:
30s Handstand Hold / Plank Hold
30s Rest
30s LH Side Plank Hold
30s RH Side Plank Hold
30s Rest

Thursday:

A.

Strength

5 X 5 Strict Press @80%

B.

Conditioning

‘D.T’


5 Rounds For Time:

12 X Deadlift @70/47.5kg
9 X Hang Power Clean @70/47.5kg
6 X Push Jerk @70/47.5kg

Score = Time

Friday:

A.

Strength

4 X 6 Back Squat @80%

B.

Conditioning

25 EMOM

1 – 20 / 17 X Calorie Bike
2 – 40 X DUs
3 – 20 / 17 X Calorie Row
2 Mins Rest

Saturday:

30 AMRAP In Pairs:


10 X Thrusters @80/60kg

10 X Box Jumps @24/20″

10 X Burpees

20 X Thrusters @70/50kg
20 X Box Jumps @24/20″
20 X Burpees
30 X Thrusters @60/40kg
30 X Box Jumps @24/20″
30 X Burpees
40 X Thrusters @50/35kg
40 X Box Jumps @24/20″
40 X Burpees
50 X Thrusters @40/30kg
50 X Box Jumps @24/20″
50 X Burpees
Max Calories in Remaining Time

Score = Calories

Gymnastics:

Hard ’Core’ Conditioning – Midline Masterclass

&

Double Under Skill Session!

🔷🔹🔹🔷

CrossFit Endurance – Speed Endurance

15 AMRAP

30sec ME D-ball to shoulder
5 Pull ups / Ring Rows
600m Assault bike
Rest

***5 Minutes Rest***

15 AMRAP

30sec Isometric Yoke Anderson squats
5 High Box Jumps
300m Row
Rest

🔷🔹🔹🔷

Sunday:

Hero WOD ‘Hall’

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

5 Rounds For Time:

3 X Clean @102.5/70kg
200m Sprint
20 X KB Snatch @24/16kg (10 Ea. Arm)
2 Minutes Rest

Programming for the Week Commencing‪ 4th February

Monday:

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 start 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 your retest in four weeks to measure your progress!

After Class Extra:

4 X 4 Front Squat @80%

Tuesday:

A.

Skill – Rowing Technique & Pacing

B.

Conditioning

20 AMRAP

In Pairs
1000m Row / Ski
80 X Over Erg Burpee
60 X DB Thrusters @22.5/15kg
400m Row / Ski
20 X Over Erg Burpee

Score = Time

Crossfit Endurance – Speed Endurance

12 AMRAP
10 weighted jump squats
8 plate hops
28s row/bike sprint
Rest until heart rate has dropped to 60% MHR

Rest 5 minutes

10 AMRAP
8 weighted jump squats
6 plate hops
32s row/bike sprint
Rest until heart rate has dropped to 65% MHR

Rest 5 minutes

8 AMRAP
6 weighted jump squats
4 plate hops
36s row/bike sprint
Rest until heart rate has dropped to 70% MHR

Wednesday:

A.

Skill – T2B

B.

Conditioning

For Time:

25-20-15-10-5
T2B
Box Jump Overs @24/20″

Score = Time

After Class Extra:

3 Sets:
30s Handstand Hold (Facing Wall)
Rest 30s
30s Shoulder Taps
Rest 30s

Thursday:

Barbell: Clean

A.

20 Mins to Build to a Heavy Double Squat Clean

B.

6 AMRAP
20 X Double Unders
1 X Squat Clean @A

*The aim is to work on your consistency and lifting proficiency under fatigue. Ensure the weight is challenging but within your capability (no missed lifts).

C / ACE

3 X 6 Back Squat @70-75%

Friday:

A.

Strength

5 X 4 Push Press @80-85%

B.

Conditioning

3 Rounds For Time:


12 X DB Hang Clean and Jerk R/Arm @25/17.5kg
12 X T2B
12 X DB Hang Clean and Jerk L/Arm @25/17.5kh
12 X Pull Ups
12 X Burpees 


Score = Time

Saturday:

Crossfit Endurance – Base Endurance

A.

Row

Min 1 – 5s sprint: 55s steady pace
Min 2 – 7s sprint: 53s steady pace
Min 3 – 9s sprint: 51s steady pace
Min 4 – 11s sprint: 49s steady pace
Min 5 – 13s sprint: 47s steady pace
Min 6 – 11s sprint: 49s steady pace
Min 7 – 9s sprint: 51s steady pace
Min 8 – 7s sprint: 53s steady pace
Min 9 – 5s sprint: 55s steady pace
Min 10 – 15s sprint: 45s steady pace

Rest 5 minutes

B.

Bike

Min 1 – 5s sprint: 55s steady pace
Min 2 – 7s sprint: 53s steady pace
Min 3 – 9s sprint: 51s steady pace
Min 4 – 11s sprint: 49s steady pace
Min 5 – 13s sprint: 47s steady pace
Min 6 – 11s sprint: 49s steady pace
Min 7 – 9s sprint: 51s steady pace
Min 8 – 7s sprint: 53s steady pace
Min 9 – 5s sprint: 55s steady pace
Min 10 – 15s sprint: 45s steady pace

*Sprint = maximum effort
Steady pace = 400m pace (Time Trial)

**If A is completed on the Bike, part B should be done on the Rower

C.

Local Muscular Endurance: Abs… You’ll find out on Saturday😈😏

Team WOD:

In Pairs For Time:

10-1
Hang Power Clean @70/47.5kg
Burpees Over Bar
STOH @70/47.5kg
200m Run (Together)

Score = Time

Strongman Saturday! 🚜💪🏽

Sunday:

Hero WOD ‘Bowen’

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

3 Rounds For Time:

800m Run
7 X Deadlift @125/85kg
10 X Burpee Pull Up
14 X Single-arm KB Thrusters @24/16kg (7 ea. arm)
20 X Box jumps @24/20″