What is Crossfit?

What is CrossFit

Getting Started

Getting Started

Booking System

Intensity Booking System
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

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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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formats

05/01/15

Published on January 5, 2015, by

A – find 1RM Thruster

B – in 30 sec perform 3 front squats @ 70/45, rest remainder of 30 sec. Next 30 sec perform 5 strict pull ups, rest remainder of 30 sec.
12 Rounds

C – 200 double unders, every break in reps = 100m run buy back.

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formats

21-11-14

Published on November 21, 2014, by

A – 1RM Clean and Jerk

B – 1 RM Front Squat

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formats

13-11-14

Published on November 13, 2014, by

Holleyman
30 Rounds for time of
5 wall balls
3 HSPU
1 power clean @ 100/60kg

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