22 July 2018 – WOD

WORKOUT OF THE DAY

Engine Work

"Boat Race Relay"

In teams of 3, complete 3 rounds (each) of:
500m Row
400m Run

* Each round should be a hard effort
* Rest while you partners complete their rounds

Specialist Sunday

A) Weightlifting

Snatch: Establish a 1 rep max

Clean & Jerk: Establish a 1 rep max

Women's Only

A) Zercher squat: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: Max ring support hold
Minute 4: 5-10 Toes to bar progression
Minute 5: Max dip support hold

21 July 2018 – Programming Talk and Picnic in the Park

For the final day of our Member Appreciation Week, Coach Phil will be telling you all about the upcoming Programming Cycle (for the next year!!) and afterwards, we'll be headed to Greenwich Park for a picnic. The talk will start at around 12.45 pm and we'll aim to be at the park at around 2 pm. Hope to see you all there!


WORKOUT OF THE DAY

CrossFit

"Rabbit's Delight": Complete as many repetitions as you can, as quickly as you can.

Workout Goal:
* Teams of two must complete as many repetitions of movements below, as they can in the time it takes their partner to sprint 400m.
* The workout begins with one partner running and the other on the first movements (thrusters).
* The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the thrusters, the cycle repeats with the second movement (kettlebell swings).
* This continues until each partner has completed four 400m sprints and and completed all four of the movements.

Movements:

Thrusters (20/15 kg)
Kettlebell swing (24/16 kg)
Wall Ball (9/6 kg)
Box jumps (24/20 in)

Scoring:
* A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties.
* One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish. E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.

Competition Class

A) Weightlifting: Snatch

A1) Every minute for 7 minutes:
1 Snatch pull + 1 Hang snatch high pull + 2 Hang power snatch
* Stay under 50% of 1RM snatch

A2) Every minute for 7 minutes:
Power snatch + Snatch
* Touch and go

B) Conditioning
"Amanda"
9-7-5 reps, for time of:
Muscle-up
Squat snatch (60/40 kg)

20 July 2018 – Disco Friday!

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'Disco Friday' is here! Hang out with us after classes - we'll be tucking in to some breakfast and coffee in the morning, sweets in the afternoon and pizza in the evening. Nom nom nom.


WORKOUT OF THE DAY


A) Strength: Push press

4 x 1-2 @ 90-95% 1RM

B) Gymnastics / Conditioning

15 minute AMRAP:
200m Run
Max rep strict pull-ups
200m Run
Max rep strict push-ups
 

ENGINE WORK: AEROBIC CAPACITY

A) Row

6 x 30 seconds on : 30 seconds off
* At low rate (<24 spm)

– Rest 2 minutes –

6 x 30 seconds on : 30 seconds off
* At medium rate rate (24-28 spm)

– Rest 2 minutes –

6 x 30 seconds on : 30 seconds off
* At high rate (<30 spm)

17 July 2018 – Member Appreciation Week: Day 2

For the second day of our Member Appreciation Week, the coaches will be nominating someone from each class to win a free 30 minute skills PT Session. Keep your eye on Slack to see if you won!


WORKOUT OF THE DAY

"Gunny"
For time:
1 mile run, weighted 50lbs
50 Push-ups
50 AbMat Sit-ups
1 mile run, weighted 50lbs
50 Push-ups
50 AbMat Sit-ups
1 mile run, weighted 50lbs

* Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lbs for the runs.
* If you have a spare back pack bring it along and we can load you up!

16 July 2018 – Kicking off Member Appreciation Week

Our Member Appreciation Week kicks off with WOD and Raffle! Everyone who joins us for Monday's WOD will be entered in a raffle to win a kick ass prize! So get yourself down to the box for a Team Barbell Workout...

WORKOUT OF THE DAY

A) Team Barbell Workout

In Teams of 2-3:

A1) 7 minute AMRAP of Bench press:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg

- Rest 3 minutes -

A2) 7 minute AMRAP of Back squats:
50 reps at 80/50 kg
50 reps at 100/70 kg
AMRAP at 125/80 kg

- Rest 3 minutes -

A3) 7 minute AMRAP of Hang power cleans:
50 reps at 60/40 kg
50 reps at 70/45 kg
AMRAP at 80/50 kg

15 July 2018 – Congrats Aoife!

Massive shout out to Aoife who didn't just take part in her very first competition this weekend... she flippin' smashed it, taking home three event wins and finishing 2nd overall! Solid work Aoife!


WORKOUT OF THE DAY

Women's Only (11 am – Noon)

A) Sumo deadlift: 15 minutes to establish technical 3
* We are looking for perfect form for every rep
* As soon as form starts to go, stop


B) Every minute, on the minute, for 20 minutes:
MInute 1: 3-5 Strict chin-ups
Minute 2: 6 Double kettlebell front squat - Heavy
Minute 3: 8 Landmine press, right arm
Minute 4: 8 Landmine press, left arm
Minute 5: 40-60 second plank hold

Specialist Sunday (10 – 11 am)

A) Weightlifting: Clean & Jerk

A1) Clean & jerk: 5 x 2
* Drop and re-set each rep

A3) Clean pull: 5 x 3

Engine Work (9 – 10 am)

4 x 4 minutes on : 2 minutes off
20/15 Calorie row (or 12/8 calorie of assault bike)
400m run
In remaining time max rep dumbbell push press (22.5/15 kg)

14 July 2018 – Partner WOD

WORKOUT OF THE DAY

CrossFit (8 am, 9 am, 11.30 am)

A) Conditioning

In teams of 2, with only one person working at a time, complete a 30 minute AMRAP of:
800m Run
80 Walking lunges with kettlebells in farmers carry
400m Farmer’s Carry (walk together, only one partner carrying KBs at a time)
40 Double kettlebell swing

Each pair only gets one set of KBs or DBs. They should be heavy .

Competition Class (10 – 11.30 am)

A) Conditioning

Every 2 minutes for 20 minutes, alternate between:
500/400m Row
1 round of DT

* Scale to a load that allows you to complete the round of DT inside 2 minutes
* Effort and intent is success


B) Gymnastics

B1) Bar Muscle-up practice

B2) For quality:

9-7-5-3, bar muscle-up
200m Run between each round

12 July 2018 – WOD

WORKOUT OF THE DAY

A) Conditioning: Threshold

With the following intervals:

1 minute : 1 minute off
2 minutes on : 2 minutes off
4 minute on : 4 minutes off
8 minutes on : 8 minutes off

AMRAP:

30 Burpees over the rower
40/30 Calorie row
50 Wall balls 9/6kg
60 Dumbbell snatch, alternating arms (22.5/15 kg)

* Re-start the AMRAP at each interval
*  If using a heart rate monitor aim for +/- 5 bpm of your threshold rate