Tuesday 1 Dec - 10-1 - Bench Press (40/30), Bent Over Row. 10-1 - KettleBell Swing (24/16), Goblet Squat. 10-1 - Knees To Elbows, Atomic SitUp

8 Min Cap for each, rest in any time remaining.

Monday 30 Nov - In 8 Mins - 100 Box Step Up (22.5/15), In time remaining AMRAP - 10 Dumbbell Push Jerk, 10 Dumbbell OverHead Lunge Step. 2 Min Rest. In 8 Mins - 100 Wall Ball, In time remaining AMRAP - 5 MedBall Clean, 5 Weighted SitUp

Strength - 1 Thruster, 1 Push Press, 1 Push Jerk, 1 Split Jerk

Thanks to CFHQ for the strength component.

Sunday 29 Nov - Open Gym 2-4pm

Stretching with Mel from 2pm!

Saturday 28 Nov - 3 Rnds - 10cal Bike Erg, 20 Box Jump, 10cal Ski Erg, 20 PullUp, 10cal Row, 20 Dumbbell Snatch (22.5/15), 10cal AirBike, 20 Ring PushUp

Friday 27 Nov - ‘Nate’ - 20 Min AMRAP - 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Skills WOD - OTM 5 Mins - 10m HandStand Walk. OTM 4 Mins - 10 Pistol Squat. OTM 3 Mins - 10 Toes To Bar. OTM 2 Mins - 3 Strict MuscleUp. 1 Min AMRAP - Triple Unders

Thursday 26 Nov - In 15 Mins - 1000m Bike Erg, 500m Ski Erg, 500m Row, 40/25cal AirBike, 400m Run. In 15 Mins - 100 Double Under, 20 Burpee, 75 Double Under, 15 Burpee, 50 Double Under, 10 Burpee, 25 Double Under, 5 Burpee

Wednesday 25 Nov - Front Squat 5-3-5-3

 Finisher - 50 Ring Row, 50 Jumping Squat, 50 Dumbbell Push Press (15/10)

Tuesday 24 Nov - Partner WOD - 10 Min AMRAP - 2 DeadBall Over Shoulder (60/40), 2 DeadBall Squat Clean, 10m DeadBall Carry. 2 Min Rest. 10 Min AMRAP - AirBike. 2 Min Rest. 10 Min AMRAP - 5 PullUp, 10 PushUp

Monday 23 Nov - 3 Rnds - In 2 Mins - Run 200m, Max DeadLift (100/70). 1 Min Rest. In 2 Mins - Run 200m, Max Dumbbell OverHead Lunge Step (22.5/15). 1 Min Rest. In 2 Mins - Run 200m, Max Goblet Squat (24/16). 1 Min Rest.

Xmas timings are up!

Sunday 22 Nov - Open Gym 2-4pm

Saturday 21 Nov - 3 Person Team WOD - 1K Run, 100 Power Clean (60/40), 100 PullUp, 150 Dumbbell Snatch (22.5/15), 150 Alternate Leg V-Sit, 200 KettleBell Swing (24/16), 200 Mountain Climber

Friday 20 Nov - 20 Min AMRAP - 15 Snatch Grip DeadLift (60/40), 10 Power Snatch, 5 OverHead Squat, 30 Double Unders

Strength - Power Snatch

Thursday 19 Nov - ‘Partner WOD’ - 20 Rnds - 250m Row, 10 Burpee

Wednesday 18 Nov - In 10 Mins- 5-1 - Wall Climb, Strict Muscle Up/PullUp. In 12 Mins - 50-40-30-20-10 - Squat, SitUp. In 10 Min - 4 Rnds - 15/10cal SkiErg, 200m Run

Tuesday 17 Nov - 100 Push Press (40/30). Every rest - 10/5 cal AirBike

 Gymnastics WOD - OTM - 10 Mins- 1 Strict HandStand Push-up, 1 Strict PullUp

Strength - Push Press

Monday 16 Nov - 400m Run then 5 Rnds - 10 WallBall, 10 Toes To Bar, 10 Box Jump Over. Then 400m Run.

‘Coreditioning’- 10 Min AMRAP - 10 Hollow Rock, 15sec L-Sit Hold, 20 TeaPot

Sunday 15 Nov - Open Gym 2-4pm

Saturday 14 Nov - In 35 Mins - 100 Hollow Rock, 50 Box Step Up (22.5/15), 80 Double Under, 40 cal AirBike, 60 PushUp, 30 PullUp, 40 Dumbbell Push Jerk (22.5/15), 20 Dumbbell Over Head Lunge, 20 Burpee Box Jump, 10 Rope Climb. In any time remaining - Max Pistol Squats

The rope climbs can be sprinkled through the WOD

Friday 13 Nov - ‘Diane’ - 21-15-9 - DeadLift (100/70), HandStand PushUp

 Skills WOD - 5 Min AMRAP - 10m HandStand Hold, 10 Pistol Squat.

 Strength - DeadLift

Thursday 12 Nov - 40sec Work/ 20sec Rest - 4 Rnds of each - Single Unders, Row, Hollow Hold, AirBike, Mountain Climbers, Plank Hold, SkiErg, Burpees, L-Sit Hold

Wednesday 11 Nov - 5 Min Up Ladder - Ring Dip, Squat Clean (60/40). 2 Min Rest. 5 Min Up Ladder - Box Jump, Wall Ball. 2 Min Rest. 5 Min Up Ladder - Thruster (40/30), PullUp. 2 Min Rest. 5 Min Up Ladder - Double Under, SitUp

Tuesday 10 Nov - 10 Min AMRAP - 5 HandStand PushUp, 10 Toes To Bar, 15 Power Snatch (40/30)

 Strength - Snatch Balance and Behind Neck Split Jerk

Monday 9 Nov - 200m Run, 20 WallBall, 200m Run, 20 V Sit, 200m Run, 20 Box Jump Over, 200m Run, 20 Dumbbell Snatch (22.5/15)

 Gymnastics - OTM 7 Mins - 3 MuscleUp. 

Strength - OTM - 10 Mins - 1 Front Squat

Sunday 8 Nov - Open Gym 2-4pm

‘Stretch with Mel’ is back today. 

Saturday 7 Nov - 5 Rnds - 7 Cal Row, 14 KettleBell Hang Snatch (24/16), 21 KettleBell Front Rack Lunge, 28 Burpee

Friday 6 Nov - 100 Double Unders then 10-1 Hang Clean (60/40), 1-10 Burpee Over Bar then 100 Double Unders

Strength - Hang Clean

Thursday 5 Nov - Partner WOD - 1K Run, Max Burpees. 1250m Row, Max PushUps. 75/50cal AirBike, Max Atomic Sit Ups

Wednesday 4 Nov - Back Squat - 5-3-5-3

 
Finisher - EMOM - 7 Mins - 3 Muscle Up

Tuesday 3 Nov - 3 Rnd - 3 Strict HandStand PushUp, 7 Over Head Squat (60/40), 9 Cal Row

 Strength - OverHead Squat 

Monday 2 Nov - 2 Rnds - 400m Run, 200m Backwards Run, 100m Sled Push (90/60), 50 SitUp, 40 Squat, 30 DeadLift (60/40), 20 Hang Power Clean, 10 Push Jerk