What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
formats

071415

Published on April 7, 2015, by

A – Max bench to 1 abmatt

B – Standing barbell tricep extension 3 x 7-9 reps heavy

C – 400m run
20 x db kb STOH 24/16
400m run
20 SDHP 50/35
400m run
20 GTOH 50/35

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formats

060415

Published on April 7, 2015, by

A – Back Squat 3rm then 1x max set @70% of that

B – Deficit Deadlift off of 10kg plates 3×5 working sets progressive

C – 1 Rounds
3 bar muscle ups
3 T2B
3 thrusters 50/30

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formats

020415

Published on April 2, 2015, by

A – box squats to 20″ box 10 x 3 @70% with 30 secs rest between sets…
B – Will – 30 secs on each station – 10 rounds
7 x Max height wall ball @10/7kg
30 x double unders
10 x kb swings @24/16kg

If you finish reps In the 30 secs then rest.
If you don’t fit in number of reps just move to next station on 30 secs

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formats

220115

Published on January 22, 2015, by

A – 7 min total
10 STOH @ 40/30
15 T2B
10 STOH @ 50/35
15 T2B
10 STOH @ 60/40
15 T2B
AMRAP STOH @ 70/45

Rest 5 min

B – in pairs
120 burpees (3 each at a time)
2km run (100m each at a time)

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formats

200115

Published on January 21, 2015, by

A – 3 x 4min rounds of
400m run
then
7 wall balls 15/10
8 KB Snatches (4/4) 24/16
at the end of each 4 min round, should you not finish the work load stop what you are doing and begin the next 400m run.

B – max weight plank hold for 30 sec

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formats

190115

Published on January 21, 2015, by

With a running clock complete,
A – 50 strict HSPU

B – 10 rounds of 3 bar muscle ups
20 sec rest between rounds

C – 5 rounds
20 KB Swings 24/16
5 burpee ball slams 15/10

Post times to the comments below

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formats

140115

Published on January 14, 2015, by

A – Strict press work to max single then
3x sets max rep @ 50% with 1:30 rest

B – 4 min ascending ladder in 1s
Burpee – Kb Swing 24/16 – Box overs
1 min rest
4 min ascending ladder in 2s
Burpee – Kb Swing 24/16 – Box overs
1 min rest
4 min ascending ladder in 3s
Burpee – Kb Swing 24/16 – Box overs

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formats

130115

Published on January 14, 2015, by

A – 15 min EMOM
3 cleans 60/35
4 strict pull ups

B – in 10 min
150 double unders
then AMRAP in remaining time
5 T2B
5 wall balls 15/10
5 pull ups

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formats

08-01-15

Published on January 8, 2015, by

A – EMOM 10
5 power cleans @ 65/42.5kg

B – 4 back squats @ 80% into max rep pull ups
2:00 rest
6 back squats @ 70% into max rep pull ups
1:30 rest
8 back squats @ 60% into max rep pull ups
1:00 rest
max rep back squats @ 50% into max rep pull ups

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formats

06-01-15

Published on January 6, 2015, by

A – warm up then 5×5 progressive of complex power clean, hang power clean and push jerk. 1 rep is that Complex so 5 cycles through for 1 set at same weight.
B – 10 min ladder in 2 ‘ s of push press @60/35kg and toes to bar.
C – amrap 7 – 100m sprint, 2 burpees and 2 ball slams @15/10kg

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