chin up

23 June 2019 - WOD


Engine Work

The Cardio Conga Line

In teams of 3, for 30 minutes:
400m Run
Max calorie bike/row in remaining time

* Partner 1 will start running at the start of every 4th minute, with teammates starting 1 minute later, see below:
- P1 starts running on 0, 4, 8, 12...
- P2 starts running on, 1, 5, 9, 13...
- P3 starts running on 2, 6, 10, 14

* When you get back from the run you jump on the bike/row until the partner behind you gets back, then they take over
* Each round, you should get approximately 30-60 seconds rest (depending on how fast the person behind is running!)

Specialist Sunday

A) Hang snatch high pull + Muscle snatch: 5 x 2+1

B) High hang snatch: 5 x 3

C) Back squat: 4 x 3 @ 85%

Barbelles Lifting Class

A) Strength: Bench Press
3 x 2 @ 80-92.5%

B) Gymnastics Strength
EMOM x 9
Min 1: 5-7 Chin/Pull Up Progressions
Min 2: 5-7 Dip Progressions

C) Accessory
EMOM x 12
Min 1: 10 Barbell Bentover Row
Min 2: 10 Seated Arnold Press
Min 3: 45 seconds alternating Landmine Rotation

18 May 2019 - WOD


Competition Class

A) Partner Workout

In teams of 2, complete for time:
30 Muscle-ups
75 Handstand Push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

Gymnastics Strength & Skill

A) Flexibility

3 Sets of:
20 PVC shoulder pass throughs
3-5 Skin the cat w/ 5 second hold

B) Strength

10 Push-up w/ rock forward (Planche Progression)
10 Tuck-up to inverted hang
20 Lunge with arms overhead

C) Strength

3 Sets of:
5-10 Chin up w/ Pike leg raise
10 Rock to headstand + Handstand Push Up


A) Partner Workout

In teams of 2, complete "Severin", for time:
50 Strict pull-ups
100 Hand release push-ups
5km Run

* Rx+, wear a weight vest
* One person working at a time, pull-ups and push-ups can be split as needed
* The 5km must be split into intervals of 400m or 200m

14 Oct 2018 – Rock Climbing today!

Time to go Rock Climbing! At 1 pm (after classes have finished), join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

Remember to bring money for entry, plus any kit you might need to hire, and get ready to work that grip strength!



In teams of 2, complete a 20 minute AMRAP of:
200m Run
15 Thrusters (42.5/30 kg)
15 Kettlebell swings (24/16 kg)
* Partners alternate complete movements


A) Clean & Jerk
Build to a heavy single
* If it feels good, go for a PB!

B) Clean & Jerk
5 x 2 @ 85% of A


A) Every 2 minutes, for 10 minutes:
5 banded/strict/negative chin ups

B) 10 minute AMRAP for quality:
10 Dumbbell floor press
10 Barbell bent over row w/ prone grip

C) Every minute for 12 minutes, alternate between:
Minute 1: 1-3 Wall walks
Minute 2: 30 seconds Weighted hollow hold
Minute 3: 15-20 seconds Ring support hold
Minute 4: Rest

30 Sept 2018 – WOD


Engine Work

Perform 4 x 5 minutes on : 5 minutes off:
500m Row
In remaining time AMRAP:
10 Kettlebell swings (24/16 kg)
10 Push ups

Specialist Sunday

Weightlifting: Clean & Jerk

A) Hang clean + Clean + Jerk:
6-8 x 1+1+1
* Perform 1 set every 90 seconds

B) Floating clean deadlift:
4 x 5 @ 80-90% of 1RM clean

Women’s Only

A) Perform max set of chin ups

B) Perform max set of toes to bar

C) Perform max set of ring or box dips

D) Snatch-grip RDL: 4 x 8
* 2 minutes’ rest between sets

E) 12 minutes for quality:

12 barbell hip thrusts @ AHAP
8-12 Russian kettlebell swings @ AHAP

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!


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)

27 May 2018 – WOD


Engine Work (9 – 10 am)

Every 10 minutes, for 30 minutes (3 rounds):
700m Run
40m Right arm overhead dumbbell lunge
40m Left arm overhead dumbbell lunge
10 Burpee pull-ups

Specialist Sunday (10 – 11 am)

A) Weightlifting: Snatch

A1) Snatch pull-under: 3 x 3, increasing load

A2) Hang snatch: 3 x 3, increasing load

A3) Snatch: Build to a 1 rep max

Women's Only Class (11 am – Noon)

A) 15 minute AMRAP, for quality:
5-10 Strict chin/pull-ups (or 5 negatives)
10 Strict toes to bar (or Russian leg lifts)

B) 10 minute AMRAP, for quality:
10 High box jump (land & stick)
25 Hollow rocks
* Increase height on the box jump through the rounds, focus on good landing mechanics

C) 15 minute AMRAP, for quality:
5-10 Strict HSPU (or 5 negatives / Box pike HSPU)
5 Max distance broad jump (land and stick)
30 second side plank per side, load if needed

08 Apr 2018 – Reminder: Join us for Ping Pong at Bounce

We can't wait to play some ping pong this Saturday!
Get all the details here and don't forget to sign up via Team up here.


Women's Only Class (11 am - Noon)

A) Gymnastics

A1) 3 sets of max strict chin/pull-ups, rest as needed

A2) Back to wall handstand hold: 5 x 30-45 seconds

* Try to incorporate some balance work by bringing one foot away from the wall
* Important to maintain hollow body positions

A3) Balance drills
5-10 spotted freestanding handstand holds

A4) 3-5 sets:
5 Ring v-outs, slow and controlled
10 Push-up shoulder taps with 3 second holds
30 Second hollow hold
30 Second arch hold

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Overhead squat: 5 x 3, with 3 second hold

A2) Muscle snatch: 5 x 3

A3) Snatch deadlift + Dip snatch: 5 x 1+1

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off
1000m Row
30 Wall balls (9/6 kg)
15 Dumbbell power cleans (22.5/15 kg)
In remaining time:
AMRAP double unders

20 Dec 2017 – Mark Your Diaries!

"Here's to the Crazy Ones: Member Appreciation Week"

You guys are the best. The bee's knees. The cat's pyjamas. The tiger's spots. The stuff of Legend. You remind your coaches of this every day when you come in to the box, give it your all, cheer on your fellow athletes, take part in our throwdowns, and humour Coach M's need for matching bumper plates. 

And as a small gesture of our gratitude, in the beginning of January, we will be hosting a "Here's to the Crazy Ones: Member Appreciation Week". Every day from Monday 8 January to Friday 12 January, we will be giving something back to you.

We'll be offering free, one-to-one Nutrition Consultations, Friday Night Pizza (and Friday Morning Pancakes!), a day where you get to choose your own workout and, even better, a day where you get to pay Coach Phil back and choose a workout to make him do! (Maybe Tuesday's Assault Bike and burpees workout??)

We'll be posting more details soon, so keep your eyes on your email and the blog!


A) Gymnastics Skill
Every minute for 14 minutes, alternate between:
10 Handstand push-up
10 Toes to bar

*Choose a rep number you can maintain
*If you did this last, aim to increase reps completed each minute

B) Gymnastics Strength
B1) Chin-up: 4 x 6-8
*Aim to increase reps/load on last week
B2) Dumbbell reverse flys: 4 x 12-15
B3) Ball-up (on rings): 4 x 6-8

05 June 2017 – The Last Week of the Strength Cycle


This is the last week of our dedicated strength cycle, which means next week is testing week!

This week Monday to Thursday will look similar to the past couple of weeks, Friday to Sunday will see a reduction in volume/intensity to allow you to be ready to crush some PB's in testing week.

Testing Week Details

Below you will find the plan for testing week. It largely follows the same structure as the testing week we had at the beginning of the strength cycle, however we are also including a few conditioning-based tests ready for the next phase in the programming.

Where possible, try and attend the same days as last time so you can see how far you have progressed! It's a good idea to use any of the same scaling options so you can have a fair comparison... 


A) Gymnastics
Make 2 attempts at each of the following: 
A1) Max set strict pull-up
A2) Max set strict HSPU
A3) Max set toes to bar (kipping)

B) Conditioning
"Black and Blue" 
5 Rounds for time: 
10 Power Cleans 60/40kg
10 Burpees


CrossFit Total
Establish a 1 rep max for each of the following lifts
- Back squat
- Strict press
- Deadlift


Time Trial: 2km Row


The Other Total
Establish a 1 rep max for each of the following lifts
- Power clean
- Bench press
- Front squat


Skill Development


Alternating EMOM for as long as possible (40 minute cap):
20/17 Calorie row
1 round of Cindy (5 Pull-ups, 10 push-ups, 15 Air squats)


A) Strength
A1) Back Squat: 15 minutes to build to a heavy 2

A2) Alternating EMOM x 24
Minute 1: 10 Back squat
Minute 2: 10 Chin-ups
Minute 3: 10/10 SIngle arm strict press
Minute 4: Rest

Guidelines for A2
– Barbell movements: Increase by 2.5 to 5kg from last week
– Gymnastics: Unbroken is the aim, scale as needed

B) Strength Accessory
3-5 Supersets

8/8 Single arm suitcase deadlift
8/8 Dumbbell box step-up
8 Box hamstring curls