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...

Shoulder Press 7 x 3 reps Lift every 2:00 mins 2 sec Pause at top of reps Last rep hold for 15 secs Increase weight For Time: 21 – 15 – 9...

2:00 on / 2:00 off x 6 Trick WOD 20 Cross Over Skips 10 Heavy KBS 10 OH Lunges Treat WOD 20 Skips 10 KBS 10 Lunges Surprised Fitness:...

AMRAP in 5 mins / 2 mins rest x 6 Scare Zone • Max Metres Row Sully 100m Bike 2 Power Clean 1 Front Squat Mike Wazowski 100m Ski 10 WBS...

For Time: 50 Cals 30 Power Snatches 10 Bar Muscle Ups 50 Cals 30 Hang Power Snatches 10 C2B Pull Ups 50 Cals 30 OHS 10 Pull Ups Rx: 50/35...

Surprised Fitness Hold It 5 Rounds For Time: 30 WBS 30 MB Sit Ups 30 Ball Over Shoulder Rx: 9/6 & 25/20 Masters Rx : 25 Reps 6/3 & 20/15...

8 mins on / 2 mins off: Alt exercises Room 1 – 13 • 13 Cals AD • 13 KBS • 13 T2B Room 2 – Skull & Bones • 21 DB Snatches • 15 Cals Ski •...

Skills Practice: Double Unders Every 4:00 mins x6 250m 21 Plate GTOH 21 Pull Ups 21 Lunges Rx: As Prescribed 20/15 Masters Rx: 18 reps...

3:00 min Clock x 12 Odd Rounds Complete: 3 Rounds: 4 Deadlift 3 Hang Power Cleans 2 Push Jerk Even Rounds Complete: 30 /27 Cals Rx: As...

1 min on / 1 min off x 20 • 6 Cal Ski Max MB Sit Ups • 6 Cal Row Max KBS • 10 Cals Bike Max WBS • 10 Cals AD Max Burpees Rx: As...

5 sets 5 reps • 5 sec Pause Squat • 5 sec Down – 5 sec Up • 5 Down – 5 Pause – 5 Up • Normal Squat x2 Aiming for 60-75% 1 rep max AMRAP...

AMRAP in 30 mins: 50/46 Cal Row 40 HR Press Ups 30 Pull Ups 20 GTOH 10 Burpees Rx: As Prescribed – 50/35 Masters Rx: 46/42 Cals – 42.5/30...