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Programming for Week Commencing 27th March

ADULTS

Monday:

15 Mins to work up to a Heavy for the Day:
1 X Clean & Jerk

‘Cindy Full of Grace’

3 Cycles For Time:

3 X Rounds of Cindy*
10 X Clean & Jerks @62/43kg

*1 X Round of Cindy = 5 X Pull Ups, 10 X Press Ups, 15 X Air Squats. Total of 9 Rounds.

After Class Extra:
Front Squat
4 X 6 @70-75%

Tuesday:

On Tue 28th March we will be remembering Sam (Sister to Simon Mckinna from CrossFit Gain) who will also be doing the WOD.

Born 08/08/67, aged 48 when taken from us on 26/03/16.

‘Sam’

40 Min AMRAP
8 X Pull Ups
8 X Toes to Bar
67 X Double Unders
48 X Deadlift @100/70kg
26 X KB Swings @24/16kg
3 X Ropeclimbs
17 X Burpee Box Jump

Wednesday:

10-8-6-4-2
Hang Power Snatch

10-8-6-4-2
Power Snatch

10-8-6-4-2
Hang Snatch

10-8-6-4-2
Snatch

After Class Extra:

Back Squat
3 X 10 @60-70%
2 X 4 @70-80%
2 X 3 @80-90%

Thursday:

💪🏽🚂 STRONGMAN TEAM WOD! 🚜💪🏽

In Teams of 3-5:
5 Mins on each station (X 2 Rounds)

Station 1:
🚚👐🏼 Truck Push / Pull (*Weather Permitting)

or…

Sled Drag & Push Max Weight
(SCORE = No. of Truck Push / Pulls or combined Sled weight moved for lengths. E.g. 200kg pushed for 4 lengths = 800kg total)

Station 2:
30 Seconds Max Weight AXLE BAR Dead-lift lockout hold
(SCORE = Combined weight held for 30sec. intervals. Weight must be held for FULL 30 seconds for it to count)

Station 3:
Max Number of Tyre Flips
(SCORE = Max Flips)

After Class Extra:
For Time:
Row 1.5k
Rest 1 Min
Row 1.5k

Friday:

EMOM 40 Mins:
1 – 200m Run
2 – 20 X Wall Balls
3 – Max Effort Burpees (60s)
4 – Rest

After Class Extra:
10-1:
Strict Pull Ups
HSPU
Turkish Get Up @20/12kg (Alternating)
GHD Sit Ups (scale to X 2 Sit Ups)

Saturday:

In Pairs:
30 AMRAP
60 X GTOH 50/35kg
50 X Box Jumps 24/20″
40 X Wallballs 9/6kg
30 X DUs (Each)

Gymnastics:

CrossFit Skills Clinic
*Any Gymnastic skill you need to work on, the coach is taking requests!

Sunday:

Hero Workout ‘Crain’

2 Rounds For Time:

34 X push-ups

50m Sprint

34 X Deadlifts @62.5/42.5kgs

50m Sprint

34 X Box Jumps @24/20″

50m Sprint

34 X Clean & Jerks @42.5/30kgs

50m Sprint

34 X Burpees

50m Sprint

34 X Wall Balls @9/6kgs

50m Sprint

34 X Pull-ups

50m Sprint

Officer Michael “Freight” Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.

Programming for Week Commencing 20th March

ADULTS

Monday:

20 Mins to build to a Heavy Complex of:

1 X Snatch + 2 X Hang Snatch + 3 X Hang Power Snatch

*Work on OH Stability between lifts

For Time:

21-15-9
Hang Power Snatch @50/35kgs
Over Bar Squat Jumps
Pull Ups

After Class Extra:

Front Squat
10 @70%
8 @75%
6 @80%
4 @85%
2 @90%
1 @95%

Tuesday:

8 Min AMRAP

20 X Ring Dips
6 X Turkish Get Up @24/16kg
40 X DUs

Rest 5 Mins

10 Rounds For Time:

200m Sprint
5 X Manmakers @2 x 22.5/15kg DB
Rest 1 Min between rounds

*35 Min Time Cap
(Scale up with Weighted Vest 10/7kg as required)

After Class Extra:

For Time (Max Effort):
1km Row
Rest 2 Mins
1km Row

Wednesday:

20 Mins to work up to a Heavy Complex of:

1 X Clean + 2 X Power Clean + 3 X Front Squat + 3 X Push Press + 2 X Push Jerk + 1 X Spilt Jerk

‘Battle of the Beasts – Twisted Grace’

For Time:
30 X Clean & Jerk @62.5/40kgs with
EMOM 6 X Over Bar Burpees
*Start with Burpees

After Class Extra:

ROM WOD ‘Ready to Rock’

Thursday:

Rope Climbing / Peg Board Technique & Practice

Handstand Walk / Hold / Walks / Pistols Warmup

EMOM 30 Mins:
1 – 10m Handstand Walk / 30s Handstand Hold / 3 X Wall Walks
2 – 20 X Pistols
3 – 20 X Toes to Bar

Friday:

CrossFit Games Open 17.5

Saturday:

In Teams of 2/3:

30 Min AMRAP

40 X DB Squat Clean @2 X 20/15kg
10 X Sychro Down Ups
40 X DB Push Press
10 X Synchro Down Ups
40 X Renegade Rows
10 X Synchro Down Ups
40 X DB Front Rack Lunge
10 X Synchro Down Ups
40 X Partner Med Ball Sit Ups @9/6kg
10 X Synchro Down Ups

Rest 5 Mins

200 X Cal Row / Bike
*Change Person E2MOM

Gymnastics:

Ring Muscle Ups

Sunday:

Hero Workout ‘Monti’

5 Rounds For Time:
50 X Box Step-ups with 20/15kg barbell and 20″ Box
15 X Cleans @61/43kg
50 X Box Step-ups with 20/15kg barbell and 20″ Box
10 X Snatches @61/43kg

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

KIDS / TEENS

Monday:

Kids 4-6

Warm up-
10 jumping jacks
10 squats
10 lunges
X3
Skill-
L-sits
WOD-
Bunny hops x5
Bear crawl
Box jump
Forward roll

Kids 7-11

Warm up-
row for 50m (over/under in burpees)
Skill-
Hollow body/L sit holds
WOD-
Row 150m
6 shuttle runs
6 air squats
X5

Teens 12-15

Wednesday:

Kids 4-6

Warm up-
Run to marked section x3
Then tabata
Skill-
Lunges
WOD-
Teams of 2
Hop through hoops
3x deadlift
3x box step over
Run back and tag partner.
Winning team is first to complete 4 rounds

Kids 7-11

Warm up-
Tabata
Skill-
DB cleans
WOD-
8 min AMRAP
8 DB clean
8 burpees
8 toes to KB

Kids 12-15

Friday:

Kids 4-6

17.5 open workout

Kids 7-11

17.5 open workout

Kids 12-15

17.5 open workout

Programming for Week Commencing 13th March

ADULTS

Monday:

10-8-6-4-2
Hang Power Clean

10-8-6-4-2
Power Clean

10-8-6-4-2
Hang Clean

10-8-6-4-2
Clean

After Class Extra:

Back Squat
10 @70%
8 @75%
6 @80%
4 @85%
2 @90%
1 @95%

Tuesday:

Bench Press
8 @75%
6 @80%
4 @85%
2 @90%
1 @95%
1 @100-105%

For Time:

50-40-30-20-10
Cal Bike / Row
Wall Ball
3 X Rope Climb Between Sets

*40 Min Time Cap

Wednesday:

12 Mins to Build to a Heavy for the Day 1 X Bear Complex

For Time:

50 X DUs
10 X Back Squat @60/40kgs
50 X DUs
10 X Front Squat @60/40kgs
50 X DUs
10 X SDHP @60/40kgs
50 X DUs
10 X Clean @60/40kgs
50 X DUs
10 X STOH @60/40kgs
50 X DUs
10 X Thrusters @60/40
50 X DUs
10 X Clusters @60/40kgs
50 X DUs
10 X Squat Snatch @60/40kgs

After Class Extra:

For Time:
2km Row
(Record this benchmark in your training diary)

Thursday:

Handstands / Walking / Balancing

‘Chelsea’

30 Min EMOM

5 X Pull-ups
10 X Push-ups
15 X Squats

*Scale up with 10/7kg Weighted Vest if needed

After Class Extra:

Peg Board Practice – Progressions / Strength Conditioning

Friday:

CrossFit Games Open 17.4

Saturday:

In Teams of 2/3:

Buy In
800m Sandbag Carry @45/30kg

90 X Wall Balls
4 X Rope Climbs
90 X KB Swings @24/16kg
4 X Rope Climbs
60 X Sandbag Cleans @45/30kg
4 X Rope Climbs
60 X Sandbag Over Shoulder @45/30kg
4 X Rope Climbs
90 X KB Snatch @24/16kg
4 X Rope Climbs
90 X Goblet Squat @24/16kg

Buy Out
800m Sandbag Carry @45/30kg

Gymnastics:

Rope Skills Workshop 🎪💪🏽
*Or Gymnastic Skill focus for Open Workout 17.4

Sunday:

Hero Workout ‘Helton’

3 Rounds For Time:
800m Run
30 X DB Squat Clean @2 X 22.5/15kg
30 X Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

KIDS / TEENS

Monday:

Kids 4-6

Warm up-
10 jumping jacks
10 air squats
10 lunges
X3
Skill- L-sits
WOD-
5 bunny hops
5 bear crawls
Box jump
Forward roll
X3
Game!

Kids 7-11

Warm up-
Row 50m (if you go over or under then you must do burpees for remaining metres under/over)

Skill-
Hollow body holds/L-sit holds

WOD-
Row 150m
6 shuttle runs
6 air squats
X5

Wednesday:

Kids 4-6

Warm up-
4 shuttle runs
3 burpees
2 cartwheels
X2

Skill- Air squats (plates/balls)

WOD-
5 air squats to ball
5 box/plate step overs
Run to wall collect chip and start again!
X4
Game!

Kids 7-11

Warm up:
250m run
Inch worm
5 x KB deadlifts
5 x KB swings

Skill- Backflips/handstand holds

WOD-
4 x Cal assault bike
6 x burpees
8 x KB deadlifts

Kids 12-15

Friday:

Kids 4-6

17.4 open workout

Kids 7-11

17.4 open workout

Kids 12-15

17.4 open workout

Programming for Week Commencing 6th March

ADULTS

Monday:

Push Press 5 X 5 @70/80% 
(Rest 2 minutes between sets) 

10-1 (for quality, not speed) 
Strict T2B
Push Press @60/40kg
Pull-ups
Strict HSPU / Press Ups 

100 X Sit-ups / GHD

After Class Extra:

30 Min Assault Bike Intervals
30s On / 30s Off
Aim to keep to the same Calorie output and Watt rate each interval (Use the ‘Custom Interval’ setting)

Tuesday:

A) In 12 minutes, build to 75-80% of Clean and Jerk for 2 X Power Cleans + 2 X Push Jerk* Touch and Go (TNG)

*TAP Athletes change Push Jerk to Spilt Jerk

B) 10 EMOM
2 X Clean + 2 X Push Jerk*

C) Deadlift 4 X 5 Ascending to @75% aim to hit last week’s numbers
(Rest 3 Mins between sets)

After Class Extra:

Back Squat 6 X 2 @80%
(Rest 2 Mins between sets)

5 Rounds for Time:
5 X Ring Muscle Up’s
10 X Kipping HSPU’s

Rest 5 mins

5 Rounds for Time:
5 X Power Clean @70/50kg
Run 200m

Wednesday:

For Time:

21-15-9
Hang Power Clean @42.5/30kg
Over Bar Burpee 

10 Front Rack Step Out Lunge @42.5/30kg
(Alternating, 10 on each leg) 

15-12-9 
STOH @42.5/30kg
Over Bar Burpee 

10 X Front Rack Step Out Lunge @42.5/30kg
(Alternating, 10 on each leg) 

12-9-6
Hang Power Clean & STOH @42.5/30kg Over Bar Burpee 

10 X Front Rack Step Out Lunge @42.5/30kg 
(Alternating, 10 on each leg)

Thursday:

A) In 12 mins build to 75% of Power Snatch for 3 X TNG Power Snatch

B) 10 Min EMOM
3 X TNG Power Snatch

C) Snatch Pull 4 X 3 @85-90% of Snatch
(Rest 2 Mins between sets)

D) Front Squat 6 X 3 @85%
(Rest 2 Mins between sets)

After Class Extra:
Barbell roll outs 5 x 10
Paired with
5 x 25 hollow rocks
(1 Min Rest)

Friday:

CrossFit Games Open 17.3

Saturday:

In Pairs:
14min AMRAP
1-2-3-4-5-6-7……..
Power Clean @50/35kg
Front Squat @50/35kg
STOH @50/35kg
Burpee 

(Partner 1 does 1 Rep of each of the above movements then tags partner 2 who completes 1 Rep of the above movements then 2/2 3/3 4/4…..) 

Then…

In Pairs:
Row 5K 🚣🏽
(In 250m increments each)

Gymnastics:

Rope Skills Workshop 🎪💪🏽

Sunday:

Hero Workout ‘Hall’

5 Rounds For Time:
3 X Cleans @102.5/70kg
200m SPRINT
20 X KB Snatch (10 each arm) @24/16kg
2 Mins Rest

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.

KIDS / TEENS

Monday:

Kids 4-6

Skill- forward rolls, handstand practice.
W/up-reaction
WOD-AMRAP
6 frog jumps (using hoop)
6 deadlifts
1 forward roll
Game-pirate game

Kids 7-11

W/up- cone circuit
Skill- ‘skin the cat’
WOD-AMRAP
6 shuttle runs
6 skips with rope
6 KB deadlifts

Kids 12-15

Wednesday:

Kids 4-6

Skill-back flips
W/up- cone run, catch/throw ball
WOD- AMRAP
6 shuttle runs
4 sit ups
4 jumping jacks
Game- duck, duck, goose

Kids 7-11

W/up- rowing practice
Skill- KB swings
WOD- 5 rounds for time
8 KB swings
8 burpees
Row 150m

Kids 12-15

Friday:

Kids 4-6

17.3 open workout

Kids 7-11

17.3 open workout

Kids 12-15

17.3 open workout

Programming for Week Commencing 27th February

ADULTS

Monday:

A) In 12 mins build to 75% of Snatch for Touch and Go Doubles (2 X Snatch TNG)

B) 10 Min EMOM
2 X TNG Snatch

C) Snatch Pull 4 X 3 @85-90% of Snatch
(Rest 2 Mins between sets)

D) Front Squat 4 X 6 @70%
(Rest 2 Mins between sets)

After Class Extra:
Barbell roll outs 5 x 10
Paired with
5 x 25 hollow rocks
(30 seconds rest)

6 min AMRAP to get as far as you can:
2 BMU
10 DU’s
4 BMU
20 DU’s
6 BMU
30 DU’s
8 BMU
40 DU’s
10 BMU
50 DU’s
….etc

Rest 10 Mins

6 min AMRAP to get as far as you can:
2,4,6,8,10,12…etc
KB Snatch @32/24kg
Pistols (per leg)

Tuesday:

Grab a plate @20/15kg, and make friends with your plate!

3 Rounds For Time:
200m OH plate walk
20 X Burpees to plate
20 X GTOH with your plate
20 X Alternating step out lunges with your plate

3 Rounds (work through for quality rather than time):
8 X Strict T2B / Ring Inverted T2B
10 X V-ups
20 X Sit Ups / GHD

Wednesday:

A) In 12 minutes, build to 75-80% of Clean and Jerk for 2 Cleans + 2 Split Jerk (Touch and Go all reps)

B) 10 EMOM
2 X Clean + 2 X Spilt Jerk

C) Deadlift 4 X 5 Ascending beginning @75%
(Rest 3 Mins between sets)

D) Back Squat 6 X 2 @80%
(Rest 2 Mins between sets)

Thursday:

100 X DB Thrusters @2 X 20/15kg

(Rest 2 Mins)

100/50 X Press Ups

(Rest 2 Mins)

50/25 X Strict Pull-ups

(Rest 2 Mins)

100 / 75 X Calorie Row / Bike

Friday:

CrossFit Games Open 17.2

Saturday:

In Pairs:
3000m Row / 9000m Bike (split between you in the most efficient way of getting it done the quickest)
300 X DUs (each)
3000m Run (both running at the same time, split between you in the most efficient way of getting it done the quickest)

Then Still in your Pairs:
100 X DB Box Step Overs @2 x 20/15kg

Gymnastics:

Ring Muscle Ups / Rope Climbs

Sunday:

Hero Workout ‘Dell’

For Time:

25 X Burpees
400m Run with 9/6kg Medicine Ball
25 X Weighted Pull-ups with 10/7.5kg DB
400m Run with 9/6kg Medicine Ball
25 X Handstand Push-ups
400m Run with 9/6kg Medicine Ball
25 X Chest-to-Bar Pull-ups
400m Run with 9/6kg Medicine Ball
25 X Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

KIDS / TEENS

Monday:

Kids 4-6

Skill- Squat (overhead squat)
W/up- hoop game
WOD- AMRAP
3 squats
Box jump over
3 deadlift
Run back to start

Kids 7-11

W/up- 3 rounds (20 sec work)
Skipping, squats, dead-hang on bar
Skill- hollow rock/super man (stink bugs)
WOD- AMRAP
5 burpees
5 shuttle sprints
5 donkey kicks

Kids 12-15

W/up- 3 rounds for quality- 5 overhead squats, 5 pull ups, 5 burpees
Skill- over head squat
WOD- 5 rounds
10 deadlifts
5 overhead squats
10 sit ups

Wednesday:

Kids 4-6

Skill- Plank/skin the cat
W/up- relay races
WOD- AMRAP
5 hoop skips
Run around the cones
5 squats
1 forward roll

Kids 7-11

W/up- circuit/reaction
Skill- plank/push ups
WOD- AMRAP
Inch worm
10 box jumps/step ups
10 squats to wall ball
Inch worm
1 cartwheel

Kids 12-15

W/up- 50 cal row
Skill- deadlift
WOD- AMRAP (15 min)
10 cal row
12 knees to elbow
15 deadlift

Friday:

Kids 4-6

Skill- pull up from knees
W/up- finding Nemo
WOD- musical wall balls (animal movements)

Kids 7-11

W/up- Tabata
Skill- box kick up/handstand/wall holds
WOD- AMRAP
7 push ups
2 forward rolls
7 squats to ball
Run back start

Kids 12-15

W/up- tabata
Skill- back squat
WOD- 3 rounds
Row 150m
5 burpees
5 sit ups