Group Warm Up: (10 mins) · Snatch Mobility Work · Snatch Technique EMOM x 10 3 Power Snatches / Squat Snatches 6 Rounds for...

I hope you all enjoyed the new class structure we started last week. Well done to everyone who took part in some lovely workouts....

Saturday 18/03/23

Group Warm Up: (10 mins) · Fun Group Warm Up · Mobility for Back Squats ***Pulse Raiser*** AMRAP in 4 mins: Alternating...

Group Warm Up: (10 mins) · Damper 3 – 200m (400m Bike) · 10 Squats · 10 Shoulder Press (Wooden Pole) · 10 Lunges · ...

Group Warm Up: (10 mins) · 30 Skips · 20 Shoulder Press (Wooden Pole) · 10 Wrist Holds (3 sec hold) · 10 Elbows...

Group Warm Up: (10 mins) · Fun Warm Up (Coaches Pick) · Mobility Exercises incorporated ***Pulse Raiser*** WOD: x 10 rounds (23...

Group Warm Up: (10 min TC) · 15/12 Cals · 20 HSKT (Head, Shoulders, Knees & Toes) · 10 Spider Lunges · 10 S/A...

Well done everyone it was a great week in the box for us all and I am glad to see you all taking part in these workouts even though they...

"Classic Crossfit" 10 Rounds of 1 min maximum reps of Ground To Overhead 1 min rest between Rounds RX'D + 60/42.5 RX'D 50/35 Scaled +...

Alternating Exercises x 10 rounds: 12 Cals 10 T2B / Knee Raises / Rig Pikes 8 WBS 6 Power Cleans 4 BMU’s / 8 Ring Rows RXD+ (60/42.5) RXD...

x 40 MINS: Min 1 – 6 Shuttle Runs Min 2 – 1 Round of Cindy Cindy – 5 Pull Ups – 10 Press Ups – 15 Squats (RXD+ & RXD) Cindy – 3 Pull Ups...

21 – 15 – 9: Deadlift Ball Over Box (24”) 21 – 15 – 9: SB Squat Cleans Burpees Over Ball 21 – 15 – 9: SB Over Shoulder Cals Ski RXD+...

750m (1500m Bike) Buy In X 3 rounds 10 DB Thrusters 10 T2B / Knee Raises / Rig Pikes 3 Wall Walks / 6 Walkout Press Ups 750m (1500m Bike)...

25 - 20 - 15 - 10 - 5 Cals Row 3 – 3 – 3 – 3 – 3 Power / Squat Cleans 25 - 20 - 15 - 10 - 5 Cals Ski 3 – 3 – 3 – 3 – 3 Power / Squat...

Well done this week everyone. You all took on these workouts and again pushed outside your comfort zones. Well done to everyone who took...

Saturday morning Classic Crossfit "Mr D T Joshua" 5 Rounds For Time 400m Row 12 Deadlift 15 Sit ups 09 Hang Power Clean 15 Sit ups 06...

4 rounds each 9 Bar Over Burpees 9 GTOH Into – 800m Row Each 3 rounds each 9 Burpee High Touches 9 GTOH Into – 800m Ski Each 2 rounds...

Row / Ski / Bike 3 rounds 800m /1600m @ Damper 5 1000m / 2000m @ Damper 3 Rest 45 secs 6 Rounds: 150m @ Damper 10 1 minute @ Damper 3...

AMRAP in 10 mins: 21 Du’s / 42 Skips 15 WBS (9/6/3) 9 T2B / K2E / KR / RP 3 Minutes Rest AMRAP in 15 mins: 9 Pull Ups / Ring Rows 15 MB...