Workout of the Day

  • Saturday 31st March

    Posted on 30th March 2018 by Chris Cummins

    Skill/Strength

    Power Clean
    -Heavy Single (Working in 2’s)

    WOD

    60 Power Cleans for time in 2’s
    -60/40kg
    -Each break in reps/transition = 400m run for both athletes.

  • Friday 30th March

    Posted on 29th March 2018 by Chris Cummins

    WOD

    Murph
    1 Mile Run
    100 Pull Ups
    200 Push Ups
    300 Squats
    1 Mile Run

  • Thurusday 29th March

    Posted on 28th March 2018 by Chris Cummins

    Skill/Strength

    Push Jerk
    To 3RM

    WOD

    3 RFT
    15 Push Jerks
    15 Front Squats
    -60/40kg. Bar taken from the ground

  • Wednesday 28th March

    Posted on 27th March 2018 by Chris Cummins

    WOD

    EMOM 20
    A) 3 Hang Power Snatch (Building weight)
    B) 8 Over bar burpees

  • Tuesday 27th March

    Posted on 26th March 2018 by Chris Cummins

    WOD

    5 Rounds
    35 Double Unders
    15 KB Swings (24/20)
    10 Burpees
    15 Wall Balls (9/6)
    10 Pull Ups
    -Rest 2:00
    -Score is total time including rests (40 min cap)

  • Monday 26th March

    Posted on 25th March 2018 by Chris Cummins

    Skill/Strength

    Back Squats
    A) Build to 8RM
    B) 3 x 8 @ 90% of A

    WOD

    4 RFT
    15 Box Jumps (30/24)
    400m Run

  • Friday 23rd March

    Posted on 22nd March 2018 by Chris Cummins

    CrossFit Games Open WOD 18.5

    Complete as many reps as possible in 7 minutes of:
    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

    Men use 45kg
    Women use 30kg

  • Thursday 22nd March

    Posted on 21st March 2018 by Chris Cummins

    Tomorrow brings us 18.5

    If you’re not planning on doing 18.5 then decide on a ‘Benchmark WOD’. Either a Girl or a Hero WOD and complete it.

    If you’re doing 18.5 use the time in this class to mobilise and hone skills. Double unders, TTB, Muscle Ups, Pull Ups, Olympic weightlifting movements.

  • Wednesday 21st March

    Posted on 20th March 2018 by Chris Cummins

    Skill/Strength

    Back Squat
    5 x 3
    -Build weight each set to a heavy 3 in final set
    -Aim for these to be heavier than 2 weeks ago

    WOD

    21-15-9
    Burpee Box Jump Overs (30/24)
    STOH (50/35)

  • Tuesday 20th March

    Posted on 19th March 2018 by Chris Cummins

    WOD

    5 RFT
    30 KB Swings (32/24)
    30 Burpees
    30 Wall Balls (9/6)

    -40 Min Cap

← Older posts

Get in touch
for your free fundamentals course