Warm up WOD 3 Rounds of 5 WBS 5 SDHP 5 Box Jump 5 Push Press 10 Pull Row WOD "Fight Gone Bad" 3 Rounds - 1 min Rest Between Rounds 1 min...

Bench Press - De Load - Re load Sets Warm up sets 10 - 08 - 06 - 04 - 02 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5 Hold for 2 secs on your...

16/04/22 “Saturday Stoater” 5 Mins General Warm up WOD Practice and Warm up WOD 5 x 3 mins Rounds 1 min Between 3 Power Snatch 50/35 kg 6...

In Teams of 3 24 min AMRAP 15 Partner Deadlifts 15 Bar Facing Burpees 30 Synchro WBS 90 Cal Air Dyne If a Team of 2 10/10/20/60 As an...

14/04/22 “Thursday Thumper” 5 min General Warm up Strict Shoulder Press Warm up Sets 10 - 6 - 4 - 4 5 x Build Sets 10 - 10 - 10 - 10 - 10...

13/04/22 “Wicked Wednesday” 5 mins General Warm up 10 - 15 mins WOD Practice Pull ups, Wall Walks, Handstand Holds Establish Scaled...

“Complex” Sunday 3 power cleans 2 hang power cleans 1 hang squat clean. Excellent session that challenged everyone’s grip strength. The...

Group Warm Up WOD Specific AMRAP IN 18 MINS: 3 POWER CLEANS 4 FRONT SQUATS 5 BURPEES OVER BAR EVERY 2 ROUNDS COMPLETE 15 T2B OR 15 MB SIT...

5 mins General Warm up (CrossFit Warm up) Specific WOD Warm up 5 x 40 sec Row - 20 secs rest (Increase the Intensity each Rep) 3 Rounds...

Build to heavy weight / Work technique 3 Power Cleans 2 Hang Power Cleans 1 Squat Clean

"Partner Up" 8 min AMRAP 8 Cal row 8 Hang Power Clean 8 Push ups 3 min Rest 8 min AMRAP 8 Box Jumps 24/20 8 KBS 24/16 kg 8 Sit ups 3 min...

Hello Everyone We have put all your names and teams on the board. We are still welcoming members to take part in this so please let me...

AMRAP IN 30 MINS: 1000/800m Row 20 S/A DB STOH 50 DU’s / 100 Skips 2000/1600m Row 40 S/A DB STOH 100 DU’s / 200 Skips 3000/2400m Row 60...

In pairs: one working at a time. Exact rep split not required. Simply keep pumping out reps. 30 MIN AMRAP 300m Run / Row 40 Toes 2 Bar 40...

Partner Workout Alternating Exercises 10 x 3 mins / 1 min rest MIN 1 - SDHP (28/20) MIN 2 - CAL ROW MIN 3 - DU’S / SKIPS REST FORMAT A B...

Partner Workout AMRAP IN 5 MINS: 150m Row 15 Thrusters 15 Press Ups AMRAP IN 5 MINS: 120m Row 12 Thrusters 12 T2B AMRAP IN 5 MINS: 90m...

Partner WOD 30 min AMRAP Shared Reps 10 Burpee Box Jumps 24 - 30"/20 - 24" 20 Devil's Press 22.5/15 kg 30 Cal Row 40 WBS 9/6 kg Devil's...

Deadlift Warm up 10 - 08 - 06 - 04 - 02 Deadlift Ladder 5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 WOD 10 min AFAP 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

HOUSE OF GYMNASTIC HORRORS * Learn the movements * Choose your option * Complete the workout MOVEMENTS - HANDSTAND PRESS UPS - PISTOL...

AFAP IN 4 MINS: 2-4-6-8-10 … ETC Slam Ball Over Bar (25/20) Slam Ball Thrusters (25/20) AFAP IN 3 MINS: Row for distance REST 1 MIN AFAP...