Ho Ho Ho Let’s get in the festive spirit for our Christmas Party! 🎅 Just a reminder the Christmas Party is on Saturday 30th November in...

Power Clean Build EMOMx10: 2 Power Cleans Weight Change every minute. Men Rx 60 – 70 – 80 – 65 – 75 – 85 – 70 – 80 - 90 -75 Women Rx 40 –...

Ellen 3 Rounds: 15 min TC 20 Burpees 21 Alt DB Snatches 12 Duel DB Thrusters Rx: 22.5/15 Masters Rx: 17.5/12.5 Scaled: 12.5/8 Surprised...

Team Morrison For Time: Split Reps 50 – 40 – 30 – 20 – 10: WBS Box Jumps KBS Rx: 9/6 – 24/20” – 24/16 Masters Rx: 7/5 – 20/16” – 20/12...

Ledesma AMRAP in 20 mins: 5 HSPU 10 T2B 15 MB Squat Cleans Rx: 9/6 Masters Rx: 7/5 Scaled: 6/3 Surprised Fitness: Nursery Rhyme

Snatch Build Complex Every 2:00 x 7 3 Behind Snatch Push Press 3 Overhead Squats 3 Snatch Balance Ingrid 10 Rounds: 12 min TC 3 Snatches...

Bear Complex 5 Rounds For Load: On a 4:00 min Clock Complete 7 Unbroken sets: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1...

Chad For Time: 1000 Step Ups Rx: 20” & 20/15kg Masters Rx: 16” & 15/10kg Scaled: 16” Scale to suit reps if needed. Examples: • Half Chad...

CrossFit Total 15 mins to establish 1 Rep Max: • Back Squat • Shoulder Press • Deadlift You can warm up as long as you like in the 15...

Kelly 5 Rounds For Time: 35 min TC 400m Run 30 WBS 30 Box Jumps Rx: 9/6 & 24/20” Masters Rx: 7/5 & 20/16” Scaled: 6/3 & 16/12”

Team Lynne As Many Reps As Possible In 5 Rounds: In pairs switch after each exercise. Change weights were needed. Max Reps Bench Press...

Annie For Time: 50 – 40 – 30 – 20 – 10 reps Double Unders Sit Ups Clean Ladder 5 sets x Sandbag to Shoulder Examples: 5 reps @ 30 kg 4...

McGee AMRAP in 30 mins: 5 Deadlift 13 Press Ups 9 Box Jumps Rx: 125/82.5 & 24/20” Masters Rx: 100/65 & 20/16” Scaled: 70/45 & 16/12”

Andi For Time: 28 min TC 100 Hang Power Snatches 100 Push Presses 100 SDHP 100 Front Squats Rx: 30/20 Masters Rx: 25/15 Scaled: 20/10...

Helen 3 Rounds For Time: 400m Run / Row 21 KBS 12 Pull Ups Rx: 24/16 Masters Rx: 20/12 Scaled: 16/8 Surprised Fitness: 3 sets: SL...

Hi All Just a reminder that the Christmas Party is November 30th Xmas Jumper Theme £15.00 For anyone who hasn’t already please let us...

5 Rounds For Time: 400m Run 30 GHD Sit Ups* 15 Deadlift Perform off a bench or Straight Leg Sit Ups Rx: 115/75 Masters Rx: 90/ 65...

EMOM x 30 5 Pull Ups 10 Press Ups 15 Squats EMOM until failure Take 1:00 min rest In remaining time complete AMRAP. Score = Total EMOM...

Team Fight Gone Bad 6 Rounds: 1:00 min on each exercise Alternating throughout • 1:00 WBS • 1:00 SDHP • 1:00 Box Jumps • 1:00 Push Press...

AMRAP in 31 mins: 10 Thrusters 31 Cals 24 Burpees Over Bar Rx: 42.5/30 Masters Rx: 31/27 Cals 20 Burpees Over Bar 30/22.5 Scaled: 27/23...