Thursday 13/01/22 500 m Row 40 WBS 9/6 kg 21 Snatch/Power Snatch 40/25 kg 50 Box Steps 400 m Row 30 WBS 9/6 kg 15 Snatch/Power Snatch...

Wednesday 12/01/22 10 Mins WOD Practice Power Clean Hang Power Clean Front Squat WOD 5 x 3 mins Work - 90 Secs Rest 2 Rounds of 4 Power...

Total Distance - 204, 244m WARM UP WOD – 3 ROUNDS 15/12 CAL ROW 10 GOOD MORNINGS 10 BODY ROWS (SET THIS TO BENCH PRESS HEIGHT) 10 PRESS...

Monday 10/01/22 250 m Row - 21 KBS + 21 KB SDHP 24/16 kg 250 m Row - 15 KBS + 15 KB SDHP 250 m Row - 09 KBS + 09 KB SDHP Straight into...

Sunday 09/01/22 “CROSSFIT TOTAL” Back Squat Warm up 10 - 08 - 06 - 04 - 02 3 attempts to achieve a Maximum Single Strict Shoulder Press...

Saturday 08/01/22 Warm up WOD 10 x 40 secs Row - 20 secs Rest WOD 25 - 30 min AMRAP 12 SA DB Shoulder Press6R/6L 20-22.5/12.5-15 kg 24...

Back Squat Cycle 1 Warm up in ten minutes with 10-8-6-4-2 reps Then 7 round build 3 reps E90secs Then 12 minute AMRAP 9 pull-ups 7 push...

WARM UP WOD X 3 ROUNDS 15/12 Cal Row 10 Squats 10 Shoulder Press 9/9 Lunge Clock WOD 1 - TEAM FRAN 21-15-9 reps (Each) Thrusters...

Wednesday 05/01/22 “Fight Gone Bad” 3 Rounds - 1 min Between Rounds 1 min WBS 9/6 kg 1 min SDHP 35/25 kg 1 min Box Jumps 20” Box 1 min...

Option 1 5k Row Option 2 10k Row Option 3 500 Cal AD Option 4 Yesterdays WOD

Monday 03/01/22 “Alternative Grindy” 10 Rounds For Time 100 m Sprint Row 15 Air Squats 10 Push ups 05 Pull ups 03 GTOH 62.5/42.5 kg

Team Friday 31/12/21 30 min AMRAP Alternating Each Exercise 200 m Row 20 Sit ups 15 DB Bench Press 22.5/15 kg 15 KBS 24/16 kg 10 SB Over...

Thursday 30/12/21 “A Hell Of A Way to End The Year” 200 m Row - 10 Push ups 200 m Row - 10 Air Squats 200 m Row - 10 Ab Mat Sit ups 200 m...

Tuesday 28th December “BROKEN HELEN” Plus a wee bit of Grettel 400m RUN / ROW 21 KBS (24/16KG) 12 PULL UPS 3 power clean and jerk 3...

Monday 21/12/21 “Holleyman” (Weight Specific Version) 30 Rounds For time (35 min time cap) 5 WBS 9/6 kg * 3 HSPU * 1 Power Clean 102.5/70...

🎄⛄️ 1 DAY 2 GO! ☃️🎄 TEAM FRIDAY 24 EXERCISES 24 REPS SPLIT REPS 3 … 2 … 1 … GO! • 24 CAL ROW • 24 BOX JUMPS (24/20) • 24 HSPU / HR...

🎄 2 DAYS 2 GO! 🎄 100 CAL ROW / 130 CAL AD 50 BACK SQUATS (60/40) Every time you re-rack BACK SQUATS complete 1 round of CINDY CINDY 5...

3 DAYS TO GO! AMRAP IN 30 MINS: 30 CAL AD 22 SQUATS 22 T2B / RIG PIKES 22 LUNGES 22 SIT UPS 3 LAPS OF THE NORTH POLE* (*LAPS OF THE RIG*)

4 DAYS TO GO! 4 ROUNDS FOR TIME 40 BOX JUMPS / STEPS 12 POWER CLEANS (50/35) 40 BENCH HOPS 12 PULL UPS 40 DOUBLE UNDERS / 80 SINGLES 12...

5 DAYS TO GO! OPTION 1 1 DEADLIFT 1 HANG POWER CLEAN 1 FRONT SQUAT 1 PUSH PRESS 2 DOUBLE BAR OVER BURPEE (50/35KG) OPTION 2 1 CLUSTER...