Gym Closed

CrossFit Return – CLOSED

 

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min Amrap

10 OH Lunges with Plate

12 Down up to plate

14 Box Step ups

16 Russian twist with plate

Rest 2 mins

6 Min Amrap

1 Lane run

12 G2OH with Plate

See Full Workout

Gym Closed

CrossFit Return – CLOSED

 

Partner Workout

Metcon (3 Rounds for reps)

8 min Amrap

P1 – Max Calories Ski Erg

P2 – Complete full round of

20 Kettlebell Swings

15 Burpees

Rest 1 mins

P1 – Max Calories Assault bike

P2 – Complete full round of

15 Goblet Squats

15 Box Jumps

Rest 1 mins

P1 – Max Calories Rower

P2 – Complete full round of

10 KB Thrusters

10 Burpee box jumps

24/16kg

20/24in

See Full Workout

Monday Madness

CrossFit Return – WOD

Welcome to a new week! Set some targets for the week ahead guys. Maybe commit to training at least 3 days or make a real effort at your mobility!

As we have said please be vigilant with cleaning and sanitizing all equipment as a preventative measure guys!

Strength

Back Squat (5,5,4,4,3,3)

Back Squat

Build to a heavy set of 3 in the following rep scheme

5,5,4,4,3,3

Between sets:

Strict pull ups x 6-8 reps

Negative pull ups x 3-5

Negative Ring rows x 8-10

Pigeon Stretch x 30 sec e/s

Metcon

Metcon (Time)

For Time

30/24 Cals Ab or ski or 35/27 rower

21 Front Squats

21 Pull ups*

30/24 Cals Ab or ski or 35/27 rower

15 Front Squats

15 Pull ups

30/24 Cals Ab or ski or 35/27 rower

9 Front Squats

9 Pull ups

50/35kg

14 min cap

*Scale with banded or ring rows

Coaches Notes

Part A: build the weight across each set guys but dont waste sets at the beginning! Hopefully if you have been consistent with your pull ups you should start seeing an improvement so challenge yourself today.

Part B: no running today folks as its probably going to be raining as usual! The reps are going down so you can keep the intensity high! 14 min cap folks!

See Full Workout

Push press Tuesday!

CrossFit Return – WOD

Today is more focused on upper body work as your legs are probably a bit tired from all the squats yesterday!

Spend time rolling your shoulders between sets, and getting your shoulders into good positions!

Strength

Push Press (x 6)

Push Press (x 6)

Every 3 mins x 5 sets

3 Push Press +3 Push Jerk

or

6 Push press

TYIs x 3 each

**Roll out lats while resting

Metcon

Metcon (AMRAP – Rounds and Reps)

16 min Amrap

Buy in 1000m row/ski, 3k AB

Then Amrap of

8 Push Press 50/35kg

8 T2B/ 12 Lying Leg Raises

in remaining time

Coaches Notes

Part A: Really focus on a good upper body position overhead, so mobility will play a big role between sets. The TYIs should be completed very slowly to ensure you work your shoulder blades correctly.

Part B: Focus on maintaining a steady stroke rate and push the pace. Then it should be quick rounds on the Push press and T2B

See Full Workout

Wednesday works!

CrossFit Return – WOD

Big Wednesday is back again with a nice spicy workout guys, something a little bit different.

As we said at the beginning of the week, please be vigilant with wiping down all your equipment when you are finished using it and keep washing your hands!

Metcon

Metcon (Time)

30 sec on 30 sec rest for 30 min

50 DB Lunges 2 DBs

50 DB Snatch (1 DB)

50 DB burpees

50 DB Push Press (1 DB)

50 Calories

50 DB Cleans (2 DBs)

22.5/15kg

*If you finish, start again!

Finisher

Russian Twists x 30 sec

Hollow hold x 30 sec

30 Sec Rest

3 rds

Coaches Notes

Part A: Todays workout is a real test of how hard can you push. You need to get as far as you can in 30 seconds, then rest for 30 seconds. Keep chipping through the workout in that fashion until you are finsihed, and you ahve 30 minutes to do so!

See Full Workout

Legs on a Thursday!

CrossFit Return – WOD

Thank you to all for your cooperation with regards the covid-19 outbreak! Keep up the sanitizing and cleaning as best you can to help protect yourself and others!

Skill

Complete 5 rds (20 mins)

1. 8- 10 Pistols each leg using the

following progressions >

– 1-Legged Squat to Box (above Parallel)

– Pistol Holding Ring/ band

– Box Step up (Heel off floor)

– Pistol

2. Half kneeling DB Press x 8 e/a

3. Doubleunder practice x 1 min

Or Complete 5 rds

6 Weighted Pistols E/L (Slow 3 tempo lowering)

25 Doubleunders

8 Half kneeling DB Press

Rest 1 – 2 mins

Metcon

Metcon (Time)

For time

100 Double unders

60 Pistols (30 E/L) / 60 Air squats

40 Box Step ups (20 e/l)

30 Calories

20 C2B/Pull ups*

30 Calories

40 Box Step ups (20 e/l)

60 Pistols (30 E/L)

100 Double unders

20 min cap

**Banded pull ups or 30 ringrows

Coaches notes 

Part A: the focus is on quality not quantity as always in Part a! Take your time and you will get alot more out of the pistols! For the double unders…practice practice practice!

Part B: This is a chipper type workout guys so setting a good pace from the beginning will be important. But make sure you can maintain it! You can scale the doubles with singles (200) and scale the pistols with double air squats.

See Full Workout

Sunday slog!!

CrossFit Return – WOD

Its been a great week of training folks…I hope you have all recovered from last Mondays Lunges!!

We’re keeping it bodyweight today, nothing heavy on the body and then we can look forward to another awesome week!

Metcon

Metcon (Time)

For time

4 Lane runs

then

8 Rounds

10 Burpees

10 Situps

4 Lane runs

20 min Cap

Finisher

Finisher

30 seconds Flutter kicks

30 Second Hollow hold

30 Sec Rest

4 rds

Coaches Notes

Part A: No weights today guys so we can give the body a bit of a rest, but that doesn’t mean we can’t work on our fitness! This is going to be a real slog of a workout so pace it well. Keep the situps strict as possible, sit up tall after each one with your hands by your head.

PArt B: Core work is just as important as all the other stuff guys! Remember your core is the foundation for the rest of your body!

See Full Workout

Saturday Partner day!

CrossFit Return – WOD

Its Saturday…its partner day! Lets get a good sweat on folks and start off the weekend!

Please take extra care with wiping down all equipment folks after the workout and help us keep out any viruses!

Partner Workout

Metcon (AMRAP – Rounds and Reps)

30 min Amrap

100 Wall balls 10/6kg

100 Calories

60 DB Snatch 22.5/15kg

40 Box jump overs 24/20

30 Pull ups/Banded/ring rows

 

If you get to the end guys…..go again! Only 1 person working at a time. You can break it up any way you like!

See Full Workout

Friday Front Squats!

CrossFit Return – WOD

 

Its Friday, And barbell day!! Who doesn’t love a good barbell workout! And the good news is.. there is no burpees!!

We will give about 20-25 mins for the front squats guys so you have plenty time to get good and heavy!
Then attack that barbell workout!!

Don’t forget to give your barbell and equipment a wipe down after your workout also guys!

Strength

Front Squat (5,5,4,4,3,3)

Front Squat

Build to a heavy set of 3 in the following rep scheme

5,5,4,4,3,3

Between sets:

Sled Pull x 2 lengths

Legless rope climbs x 2 ascents

Metcon

Metcon (Time)

For time

3 Rds

For time

25 Deadlifts

20 Front Squats

15 Push press

10 Clean & Jerk

5 Thrusters

50/35kg

Rest 1 min between rds

 

Coaches Notes

Part A: Keep a nice steady tempo for the Front Squats. We need you all to really work on your positioning for this guys, so be careful going to heavy. Keep the sled pulls and rope climbs as strict as possible! Your body will try to find to easiest way to do, and the only way to get better is to make it tough!

Part B: This is a real test of barbell cycling. Thos of you that love the barbell are going to enjoy this one! Take the full minute between sets so you can get the heart rate back down and move well. If you need to break up the reps then absolutely go for it! 15 min Cap, so you have almost 5 mins per round! If you are doing the first round unbroken…..go heavier!!!

See Full Workout