April 2018

This is the first day of ‘Girls’ week. For a few years now, a couple of weeks after the Open, we’ve programmed a whole week of named ‘Girls’ workouts. Some will be short and intense like the one we’re doing today, others longer. Some people like not knowing what the workout is until they turn up… […]

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD  ‘Cards’ The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Run/row 400 Burpee Dumbbell thruster (20/15) Toe to

STRENGTH Deadlift 5 x 3 rep WOD Run 300 30m Overhead plate lunge (20/15) 20 Push up 3 rounds (12 minute cap) Aim to go unbroken on the plate lunges and scale the push ups to complete with a max of 2 or 3 breaks.

GYMNASTICS Handstand roll out Ring holds 10 minutes WOD Snatch complex 10 Chest to bar pull up 30 Double under 1 exercise every minute, 6 rounds Snatch complex is 1 power snatch, 1 overhead squat, 1 squat snatch. Scale the volume of pull ups if required, to chin height pull ups or jumping. No single

Goals! We’re through the excitement and challenges of the CrossFit Open, what were your challenges/successes? Now is a time to build on them by setting some goals. We had a coaches meeting last night to go over goal setting for everyone. (the coaches all set theirs for April) Keep an eye out on the facebook

STRENGTH Back squat 5 x 3 rep WOD 9 Power clean (60/40) 8 Shoulder to overhead 7 Toe to bar 6 rounds (12 minute cap) Scale to be able to finish the first round unbroken and keep intensity high.