jerk

30 June 2019 - WOD

WORKOUT OF THE DAY

Engine Work

"The Ghost"
6 rounds, 1 minute per station, of:
Calorie row
Burpee
Double under
1 minute rest


Specialist Sunday

A) Clean & Jerk

Power clean + front squat + clean + jerk: 5-7 x 1+1+1+1
*3 second pause in every receiving position

B) Accessory

Clean segment pull: 3 x 2
*Pause for 2 seconds at 1" off the floor, at the knee and in the power position


Barbelles’ Lifting Class

A) Strength: Bench Press

1 x 4 @ 80%
1 x 3 @ 87.5%
1 x 2 @ 95%

B) Accessory

3 Rounds (for quality)
10 Barbell Hip Thrusts
10/10 Staggered Stance RDL
10/10 Bulgarian Split Squats


C) Handstands

Skill Work

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold

06 Jan 2019 - WOD

WORKOUT OF THE DAY

Engine Work

In 10 minutes:
1 mile run
Max rep dumbbell devil’s press

- Rest 3 minutes -

In 7 minutes:
800m Run
Max rep burpee box jump overs

- Rest 3 minutes -

In 5 minutes:
400m Run
AMRAP of 5 dumbbell devil’s press + 5 burpee box jump overs

Specialist Sunday

Weightlifting

A) Clean + Front squat + Jerk: Build to a heavy single

B) Every minute for 10 minutes: 1 Clean & Jerk @ 90-95% of above

Barbelles Lifting Class

A) Bench Press
5 x 3 @ 75%

B) Accessory
B1) Single Leg Deadlift: 3 x 10-12
B2) Russian Kettlebell Swings: 3 x 10-12

C) Gymnastics Strength
12 minute EMOM:
Min 1: 3-5 ring pull ups / 15 second hold
Min 2: 20 hollow rocks
Min 3: 3-5 ring dips / negatives
Min 4: rest

30 Sept 2018 – WOD

WORKOUT OF THE DAY

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

31 Aug 2018 – Announcing the CF1864 Orienteering Challenge!

On Saturday 15 September, join us at Queen Elizabeth Olympic Park to take on an Orienteering challenge with a CrossFit twist! We’ll meet at Mandeville Place for the event brief, where you and your team will receive the orienteering map with the check points. There will be a prize for the first team that completes all the checkpoints!

Keep an eye on your e-mail for more details and register via Team up here.

NB There will be no classes at the gym on 15 September


WORKOUT OF THE DAY

A) Weightlifting
Clean + Front squat+ Jerk: 5 x 1+1+1
* Perform 1 set every 3 minutes

B) Conditioning
9 minute AMRAP:
6 Burpees over the bar
3 Cleans (100/70 kg)

ENGINE WORK: AEROBIC CAPACITY

Swim WOD

19 May 2018 – "Christine"

WORKOUT OF THE DAY

CrossFit

A) Conditioning

"Christine"
3 rounds for time of:
500m Row
12 Deadlifts @ bodyweight
21 Box jumps 20"

* Perform this in pairs
* One partner completes the workout immediately followed by partner two
* You will have an individual time and a team time for this workout

Competition Class

A) Weightlifting

A1) Power snatch: Heavy single
A2) Clean: Heavy single
A3) Jerk: Heavy single

B) Conditioning

Pound for Pound Qualifier 2

10 July 2017 – WOD & Mobility Drill of the Week

WORKOUT OF THE DAY

A) Weightlifting: Clean & Jerk

Every 2 minutes, for 20 minutes:
Halting clean deadlift + Hang clean + jerk

* Build load over the course of the ten sets
 

B) Conditioning

3 minutes for max calories on rower or assault bike

– Rest 1 minute – 

3 minutes for max rep ground to overhead (70/45 kg)

– Rest 1 minute –

3 minutes for max calories on rower or assault bike

MOBILITY DRILL OF THE WEEK

02 Oct 2016 – WOD

WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Weightlifting: Hang clean
Every 2 minutes, for 12 minutes (6 sets), perform 3 hang cleans.
*Perform as singles, rest 5-10 seconds between reps

B) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Competition Class (9.30 - 11 am)

A) Weightlifting: Clean & Jerk
Every minute, for 10 minutes:
1 Power Clean + 3 Front Squats + 1 Jerk

B) Gymnastics
B1) Perform 1 set of max rep muscle-ups
B2) Perform 5 sets at 50% of B1, resting as little as possible

C) Conditioning: Clean Ladder
10 minutes to get as far as possible.....
20 Cleans (60/40 kg)
10 Over the bar burpees
15 Cleans (70/45 kg)
10 Over the bar burpees
10 Cleans (80/50 kg)
10 Over the bar burpees
5 Cleans (90/55 kg)
10 Burpees over the bar
In remaining time AMRAP cleans (100/60 kg)

Engine Work (8.30 - 9.30 am)

A) Conditioning
4 minutes: Row for distance
4 minutes: 5 Burpee box jump (24/20") + 10 Wall balls (9/6kg)
3 minutes: Row for distance
3 minutes: Burpee box jump (24/20"), for max reps
2 minutes: Row for distance
2 minutes: Wall balls 9/6kg, for max reps
1 minute: Max effort row for distance - It's the final minute, go as hard as you can

07 Sept 2016 – Barbell Conditioning

WORKOUT OF THE DAY

A) Barbell Conditioning

A1) Every minute for 6 minutes:
1 Cleans + 3 Jerks @ 70-80% of 1RM C&J

- Straight into -

A2) Every minute, for 6 minutes:
3 Clean and 1 Jerk at 70%-80% of 1RM C&J

- Rest 4 minutes -

A3) Death by power clean & push jerk (60/40 kg)

Perform 1 rep the first minute,
Perform 2 reps the second minute,
Perform 3 reps the third minute,
...keep going until you cannot fit the reps within the minute.
 

B) Bonus Gainz

Death by Toes to Bar
Perform 1 rep on minute 1...
2 reps on minute 2....
3 reps on minute 3...
Keep going until you cannot complete the reps within the minute