Programming for the Week Commencing‪ 2nd November



Can be done as a Pair (Team WOD style)

The aim is to move consistently well, unbroken, and push yourself throughout!

30 EMOM (5 Rounds)

1 – 5 X Power Clean @70/47.5kg
2 – 12/9 X Cals*
3 – 5 X STOH @70/47.5kg
4 – 12/9 X Cals*
5 – 10 X Front Squat @70/47.5kg
6 – Rest

If working as a Pair, switch EMOM between the lifts and Cals

*45s Time Cap on Cals





Establish a 10RM Deadlift

Rest as needed



18 AMRAP In Pairs

10 X Deadlift @80/55kg
20 X Burpee Box Jump @24/20”
30 X Med Ball / D-Ball Partner Sit-Up
200m Partner Run with Plate (each) @15/10kg



CrossFit Benchmark Day – Fran Retest!

Two weeks too early…. BUT due to Lockdown and to end our fitness freedom in style we will be re-testing our Fran Benchmark today.


Breathing – Focus on pacing your Thrusters and maintaining a consistent rhythm with your breathing. Breath at the top of the rep and exhale on the way up (the thrust).

Pacing – Make a plan. If you did the first test 3 weeks ago then make a positive tactical plan to improve it by sticking to a set rep scheme, not allowing yourself to get to failure, and taking much less time in transitions and breaks.

Pull-Ups – Don’t allow your grip to be the defining factor and reason for failing. Be relentless by not taking ages to get back onto the Rig each time, and if Kipping ensure you exaggerate the beat of the swing as this will help to save your arms and shoulders.

Mindset – You hopefully already know what this workout feels like, so use that to your advantage. Accept it, embrace it and gun it.

See you in the Pain Cave and GOOD LUCK!



Build to a Heavy Double Thruster

(OR… Group Fran Warmup at Coaches Discretion)



In 2 / 3 Heats (Open Style):

Time Cap: 8 Mins

Score = Time

3 Mins Between Heats



Thrusters @42.5/30kg
Pull Ups

Scaled Option 1:

Thrusters @30/20kg
Strict Pull Ups (With Purple Band)

Scaled Option 2:

Thrusters @20/15kg
Ring Rows


BOOM! So here we go…

We are all in this TOGETHER, and our commitment to you is to keep all our members FIT, HEALTHY and SANE. We can only do this with you playing an active part and making an effort to do this with us. All of the coaches are behind you, so please make sure you make the most of what we can offer you throughout November…

✅ Member Equipment Loans

✅ 3 X Daily Midweek Online CrossFit Classes (Early / Mid-Morning / Early Evening)

✅ Saturday Online Team WOD

✅ Sunday Online Hero WOD

✅ Daily At Home Program for you to do anytime

✅ Full access to The Athlete Program which includes 11 different daily programs including Conditioning, Running, Gymnastics, Weightlifting, Body Building and more!

We got this… all you need to do is to keep your chin up and GET INVOLVED!!!! Don’t disappear, you will feel 1,000,000% better about life if you continue to train with us and the amazing community we have built together!!!!!

We will be using Zoom, with full details and links sent to members before Thursday. You do not need to have any kit to join the classes, and you don’t even need to turn your camera on. We really can’t make it any easier for you to stay fit with us!


Programming for the Week Commencing‪ 26th October



Strength – Turkish Get Up (KB / DB)

Over 4 Sets Build to a Heavy Double (Both Sides)
Rest 90s Between Sides



For Time:


KB American Swing @32/24kg
KB Goblet Forward Step Out Alt Lunge
Kettlebell Sumo Deadlift High Pull

*100 X DU / 200 X SU between rounds (including end of 10s)

Time Cap: 14 Mins

**Scale DU / SU to 100 X Jumping Double Hip Taps as needed




30 Minute Rolling Clock:

As A Pair.

A) 0:00-05:00:

Partner 1: Max Distance Row / Ski / Bike

Partner 2: AMRAP – 10 X Pull Up* + 20s Plank Hold

–05:00-10:00: Rest —

B) 10:00-20:00:

Establish a 1RM Thruster

–20:00-25:00: Rest —

C) 25:00-30:00: Partners rotate from A

*Scaling: Jumping Slow Negative / Seated Low Bar / Deep Strict Ring Row

Open Gym / At Home Extra:

1 – 30s Handstand Hold / 3 X Wall Walk
2 – 30s Hollow Body Rock / 30s Plank Hold




Strength – Core Interval

2 Sets:

30/30 Work / 30 Rest & Stretch

Leg Raise
Windscreen Wiper

Otis Sit-Up
V-Up / Tuck Crunch

Walking Plank



4 Rounds for Reps

3 Minute Window:

35/26 X Cals

Remaining time…

Max Effort DB Box Step Overs @ 1 X 22.5/15kg DB and 20″ Box

3 Minutes Rest

Open Gym / At Home Extra:

5 Sets

20-40sec Pull Up Isometric Hold
60s Rest

*Hold At Top with Chin Over Bar using Prone / Overhand Grip. Scale to Low Bar / Deep Ring Row Hold




Build to a 15RM Front Squat

Rest 90s Between Sets




1- 15 X DU / 30 X SU* + 8/6 X HSPU / Seated Z-Press
2- 15 X DU / 30 X SU* + 8 X Deadlift @50/35kg
3- 15 X DU / 30 X SU* + 12 X Wall Ball @9/6kg
4- 30s Plank Hold / Rest

*20s Time Cap on DU/SU



Barbell – Power Snatch


15 Mins to Build to a Heavy For The Day Double Power Snatch

Rest 60-90s Between Sets



Hero WOD ‘Randy’

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

For Time:

75 X Power Snatch* @35/25kg

(DO NOT DROP a bar with 5kg Bumper plates on… 10 X Burpee Penalty!)

Time Cap: 10 Mins

*Scaling: Reduce Load / KB Swing @32/24kg

Ensure the load is appropriate for this WOD, your grip will be tested and your back will be challenged. Remove load before you begin, be realistic and safe. If unsure, or inexperienced with barbell cycling, scale to a KB American Swing as needed.



Team WOD

In Pairs For Time:

Buy In:

50 X Over Bar Burpee


100 X Pull Up
100 X Alt Synchronised Lunges
100 X STOH @60/40kg
100 X Synchronised Air Squats
100 X Power Clean @60/40kg

Then Buy Out:

50 X Over Bar Burpee

Time Cap: 32 Mins



Hero Workout ‘Monsoor’

This workout is dedicated to Michael Anthony Monsoor who was a U.S. Navy SEAL killed during the Iraq War and posthumously awarded the Medal of Honor.

On September 29, 2006, an insurgent threw a grenade onto a rooftop where Monsoor and several other SEAL and Iraqi soldiers were positioned. Monsoor quickly smothered the grenade with his body, absorbing the resulting explosion and most likely saving his comrades from serious injury or death. Monsoor died 30 minutes later from serious wounds caused by the grenade explosion.

The workout was designed by CrossFit Pride @crossfitpride (Santee, CA, USA) and first posted as their workout of the day for January 27, 2019.

3 Rounds For Time – Lite
(4 Rounds For Time – Rx)

800m Run*
20 X Sumo Deadlift High-Pull @30/22.5kg
20 X Burpee
100m Farmer’s Carry (2 X 30/22.5kg)
40 X Sit-Up

Rx: Wear a Weight Vest @10/7kg

Time Cap: 35 Mins

*Scale Run Distance to Max 5 Mins