Saturday 25/06/22 10 mins WOD warm up and Practice 24 min AMRAP 08 Deadlift 80 - 90/55 - 60 kg 12 DB Bench Press 22.5/15 kg 16 Hanging...

Thursday Thumper 23/06/22 Power Clean Technique 5 x 3 Reps on the 2 mins WOD 10 Rounds 30 sec AMRAP - 30 sec Rest Power Clean 42.5/30 kg

TEAM WARM UP AMRAP IN 8 MINS: 2 Broad Jumps 4 Press Ups 6 Sit Ups 8 Squats 10 Frog Jumps WOD FOR TIME: 10 ROUNDS: 5 Box Jumps / 6 Box...

Wicked Wednesday 22/06/22 30 min EMOM Min 1 - 10 Pull ups Min 2 - 10 Ring Push ups or MB Push ups 10 Air Squat ‘N’ Box Step/Jump 20”/16”

Warm Up - 3 Rounds 15/12 Cals 10 Good Mornings 10 Squats 10 Sit Ups 10 Pull Ups WOD 1 - AFAP IN 7 MINS: 3 - 6 - 9 - 12 - 15 - ETC …...

Monday Madness 20/06/22 5 - 10 mins WOD set up and Practice 10 Rounds For Time 10 Slam ball over shoulder 25/20/15 100 m Row 10 SA ALT DB...

Extra Training Opportunity I will be in the the gym on Tuesday and Friday Between 12.00 - 3.00 To do some training. Mainly Strength and...

Saturday 18th Crossfit @ 9am, 10am and 11am crossRun @ 9am & 10:30am Sunday 19th Barbell Club @ 9am & 10:30 am CrossRun @ 9am & 10:30am...

On Wednesday please bring a pair of running/walking trainers. And yes, there is a rowing option as always

Test Week June ‘22 To help you plan your strategy and approach for Test Week, here is a breakdown of the WODS you will be taking on. As...

In a time cap of 30 mins complete DT Variation 3 Deadlift - 2 Hang Power Clean - 1 Push Jerk 1 Outdoor Indoor Run 4 DL - 3 HPCL - 2 PJ 1...

🅹🆄🅽🅴 🅸🅽 🆃🅷🅴 🅱🅾🆇 6th - 12th June 2022 One week, two great events. Test Week is back and starts on Monday 6th June. This time...

WOD 1 - AMRAP IN 10 MINS: 16 Sit Ups 8 Hang Power Cleans (42.5/30) 3 MINS REST WOD 2 - AMRAP IN 10 MINS: 16 Box Steps (20/16) 8 Hang...

Murph 1 mile run 100 pull ups 200 press ups 300 squats 1 mile run (weighted vest)

Super Sunday Strength Session Back Squat 5 x 5 Reps Across As Heavy As Possible Warm up Sets 2 x 10 x empty Bar 1 x 5 1 x 3 1 x 1 1 x 1 1...

"I'm Back" 30 min EMOM min 1 - 10 Pull ups min 2 - 10 Deadlift 90/65 kg min 3 - 10 DB Bench Press 22.5/15 kg

FOR TIME: (30 MINS) SPLIT REPS 50 S/A ALT Clusters (22.5/15) 20 T2B / 30 Knee Raises 20 Box Jumps / 30 Steps 50 Thrusters (20/15) 20 T2B...

For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s...

Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian...