Thursday 15/11/18


Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to CLIMB! I am only looking for a heavy single today on the 1 reps, but if you are feeling good you can go for the max effort. Your goal is no failed lifts today.

EMOM x 3min.

3 Power Snatch

EMOM x 3min.

2 Power Snatch

EMOM x 3min.

1 Power Snatch

immediately into;

EMOM x 3min.

3 Power Cleans

EMOM x 3min.

2 Power Cleans

EMOM x 3min.

1 Power Clean

*Score is heaviest 1 rep snatch and 1 rep clean combined.


15min. AMRAP:

5 pull ups

10 db snatch

15 Air Squats

Wednesday 31/10/18


Deadlift (Week 2 of 4)

Complete a few warm up sets, and then:

70% x 3
80% x 3
90% x max reps

*In between each set complete 1-2 weighted CHIN ups. Trying to find a max effort today on this! Use a belt with KBs or Plates. If you need to scale, try a band for sets of 6-8 and build that strength up.



(Time)For Time:
1000m Row
50 Thrusters, 
30 Pull-ups

A classic! I want you guys to get a good rest between section 1 and this... Make sure you are READY and hit this with EVERYTHING you've got.

Accessory Work

Extra Credit - (if you're still alive)
Pick One:
50 Strict HSPU's for quality
75 Kipping for quality
Practice HSPUs for 10min

Tuesday 23/10/18


Strict Press (Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5
75% x 5
85% x max reps

* In between sets, complete a set of 20 russian twists with the heaviest DB possible. 
*REMEMBER that strict press has ZERO knee bending.


3 Rounds For Time:
30 Russian KB Swings
25 Push Press 
20 Cal Row
15 Toes-To-Bar

*15 Cal Row for ladies

*Lock out those push press  es for a split second. Your arm locking out and going straight back down without a pause does NOT count.

*Time CAP: 20min.

*RX+ is an 20min. running clock with max muscle ups in remaining time :) 

Monday 15/10/18


Back Rack Lunge

18min. Window...
4-5 Sets:
With your front foot on a 20kg plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.

*In between sets complete  a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.


5min. AMRAP:
5 Chest to bar pull-ups
5 Front Squats 
5 Chest to bar pull-ups
5 Jerks 

Rest 1min. Repeat 3 times. Start where you left off each time. Score is total rounds.

Wednesday 29/08/18


3 Rounds:
400m Row
400m Run

Find 3RM Deadlift

Must finish part 1 in the time cap to be RX. As soon as that 25min. mark hits you will complete part 3 below.


10min. AMRAP:
14 air squats
7 Toes-To-Bar/14 sit ups

*Can you get 10 rounds?

Tuesday 28/08/18


Single Arm DB/KB Push Press (4 x 10 )

Try not to lean left or right. Rather keep your core as tight as possible and fight to stay center. Do a shallow dip and drive the DB up like you would with a barbell push press. Start with your weaker arm and try to get 10 reps. Match however many you got on the other side.

immediately following your set, complete a 1min. plank hold on your hands with a plate on your back.

Rest 1min. and repeat for 4 Rounds. (Warm up sets on the press do NOT count)


Every4min. x 4 Rounds:
12/9 Cal Bike
15 SDHP's 
12/9 Cal Row
15 Pull-Ups

Most will probably have to scale to: 10 reps on the SDHP's and pull-ups.

Just because I know a few of you can do it, I am going to put an RX+ of 15/12 Cals.

Monday 27/08/18


Front Squat (Week 1 of 4)

65% x 5
75% x 5
85% x max reps

*In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep.


25 pull-ups
50-calorie row
100 overhead squats w/. bar
50 burpees
25 pull-ups

Time CAP: 15min.

RX+ is 10 Muscle Ups each time instead of the pull-ups

Friday 24/08/18


5 Rounds:

1min. of Bench Press 60/35
20sec. Transition
1min. of Deadlifts 100/70
20sec. transition
1min. of Strict Pull-Ups

Rest 2min.

RX+ numbers are 80/40 Bench and 140/90 Deadlifts.

RX++ is Chest-To-Bar Pull-Ups

Accessory Work

Metcon (No Measure)Pick 1:
1.) Double KB Farmer Carry (pick your level on that)
2.) 100 Russian Twists with DB
3.) 3-4 sets of "21" set bicep curls with a bar

Wod 16/08/18


EMOMx 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks

RX is 70/45
RX+ is 80/50

I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.



EMOMx 10min.
Odd: 1min. Plank on your hands
Even: Max Russian KB Swings 28/24

*Fun Ab piece after that brutal first part
*Score is just swings
*Goal: 20+ reps each round

I Am Too Unfit to Do CrossFit

I Am Too Unfit to Do CrossFit

CrossFit has gained many misconceptions over the years. A popular one is thinking you are not fit enough to start and will struggle to keep up in class if you do.

But when people realise CrossFit is for them, regardless of their current fitness levels, they begin on a road to a happier, healthier, fitter, stronger and more balanced lifestyle.

One of our members (Nicky) Joined us well over a year ago now. Nicky was dragged down to the gym by one of her friends and a great member of ours.