ring push up

25 May 2019 - WOD

WORKOUT OF THE DAY

Competition Class

A) Every 2 minutes for 10 rounds:
- 10 Toes-to-Bar
- 2 Power Snatches (climbing)
* Start around 50-60% and slowly build each round

B) Every 2 minutes for 10 rounds:
- 3-5 Muscle-ups
- 2 Power clean + Push jerk (climbing)
* Start around 50-60% and slowly build each round

C) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 17 minutes


Gymnastics Strength & Skill

A) Flexibility
3 rounds:
10 Bridge ups
30 second weighted forward fold

B) Strength
15 minutes of:
5-10 Ice cream scoops
10 Ring push-up
10 Box jump from seated

C) Skill
10-15 minutes to work on:
Lateral wall walks
Freestanding handstand
Handstand walking


CrossFit

A) Gymnastics: Toes to bar
4 sets of max reps
* Rest exactly 2 minutes between sets

B) Conditioning
3 rounds for time of:
500m Row
21 Burpees
400m Run
* Time cap: 20 minutes
* This is a "bodyweight" fitness level test on BtWB, get after it!

21 Oct 2018 – Announcing our next Box Social: Pub Quiz!

Do you have the brains to match all that brawn??

Prove it at our next box social… a Pub Quiz! We’ll be joining in the Pub Quiz at the Mitre in Greenwich on Sunday 11 November at 8 pm. Pretty sure our crew will be the most competitive group there…


WORKOUT OF THE DAY

Engine Work

A) Conditioning

4 x 4 minutes on : 4 minutes off
5, 10, 15...
Wall ball (9/6 kg)
Burpee
Calorie row or Assault bike
* Re-start from the beginning on each round

Specialist Sunday

A) Snatch: Build to a heavy single
* If it feels good, go for a PB

B) Snatch: 5 x 2 @ 85% of A

Women’s Only

A) Sumo Deadlift
5 x 3 @ 75%

B) Bench Press
4 x 10

C) 12 Min AMRAP for Quality @ AHAP (as heavy as possible)
10 x Barbell Bent-over Row
10 x Ring Push Ups
10 x Barbell Hip Thrusts

17 June 2018 – WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

6 x 2 minutes on : 2 minutes off:
200m Sprint
10 Burpee box jump overs (24/20 in)
In remaining time perform as many dumbbell snatch as possible

Specialist Sundays (10 – 11 am)

A) Weightlifting: Snatch

A1) Overhead squat: 5 x 3

A2) Snatch: 5 x 3

A3) Hang snatch pull + Snatch pull: 5 x 2 + 2

Women's Only (11 am – Noon)

A) Skin the cat: 10 x 1

B) 15 minute AMRAP for quality:
3-5 Strict chin-ups (Red band or negatives)
3 Wall climbs, chest to wall
20 Dumbbell walking lunges

C) 15 minute AMRAP for quality:
10 Ring Push Up
10 Ring Rows
10 Hollow rocks

13 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

"Fortitude"

Every minutes, for 30 minutes, alternate between:
15 Calorie row
15 Burpees

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) High hang snatch: 5 x 3

A2) Snatch with pause above the knee: 5-7 x 1

A3) Snatch push press + overhead squat: 4 x 3+1

Women's Only Class (11 am – Noon)

A) Gymnastics

A1) Pike press to headstand: 10 x 1

A2) 3-5 sets of:
3-5 Handstand Push-Ups (or negatives)
3-5 Strict chin-ups

A3) 3-5 sets of:
10 Ring push-up
10 Ring rows

06 May 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 rounds for time:
800m Run
- then -
21-15-9
Kettlebell swing 32/24kg
Burpee

Specialist Sundays (10 – 11 am)

A) Jerk + Jerk split squat: 3 x 3

B) Clean & Jerk 1 x 3+3 @ 60% 1 x 2+2 @ 70% 3 x 2+2 @ 80%

C) High hang clean: 5-7 x 3

Women's Only Class (11 am – Noon)

A) 3-5 rounds for quality
5 Strict HSPU (or box pike HSPU)
10 Ring push-up
10 Ring rows

B) 3-5 rounds for quality
5-10 Strict pull/chin-ups
5 Candlestick negatives

Reminder: We will be running a Bank Holiday Class Schedule on Monday 7 May with classes at 9, 10 and 11 am. The class schedule is updated in Team up.

29 April 2018 - WOD

WORKOUT OF THE DAY

Engine Work (9 – 10 am)

3 x 6 minutes on : 6 minutes off

700m Run
In remaining time, perform an AMRAP of "Cindy":
5 Pull-up
10 Push-up
15 Air squats

Specialist Sundays (10 – 11 am)

A) Weightlifting - Snatch

A1) Snatch push press: 5 x 3

A2) Snatch + Overhead squat: Build to a heavy 2+2

A3) Snatch deadlift + Snatch pull from above the knee: 5x 3+3

Women's Only Class (11 am – Noon)

Gymnastics

A) 3-5 rounds, for quality:
10 Ring push-ups
5-10 Strict pull/chin-ups
10 Curl-ups, with 2 second pause at the top

B) 3-5 rounds, for quality:
5 Pike press to headstand
5 Box jumps (land and stick) - building in height
10 Straight arm barbell sweeps

C) Handstand and handstand walking practice

11 May 2017 – WOD

The Hench Hens and the Swole Stags after our Hens vs Stags WOD

WORKOUT OF THE DAY

A) Strength: Gymnastics

A1) Strict handstand push ups: 4 x 10-20
– Rest 1-2 minutes between sets –

A2) For time
100 Ring push-ups
100 Ring rows

*Work with a partner. When you have to break let your partner in to perform a set
* You each have to perform 100 reps of each movement
*Wear a weight vest as required
*15 minute time cap


B) Conditioning

The class will be split into two even teams and will aim to complete as many calories as possible on the assault bike.

Each team member must complete 5 sets of 45 second intervals.

MOBILITY DRILL OF THE WEEK

02 May 2017 – WOD

WORKOUT OF THE DAY

CrossFit

A) Strength: Gymnastics
A1) L-sit rope pull-ups:
4 x 8-10
2 minute rest between sets
A2) In 15 minutes complete 3-5 sets of:
10 Strict pull ups
15 Ring push-ups
1 Durante Ab Complex*
– Wear a weight vest as required

Durante Ab Complex
10 Hollow rocks
10 V-Ups
10 Tuck-ups
10 second hollow hold
*The aim is to complete this unbroken

B) Conditioning
7 minute AMRAP of:
Burpees
EMOM perform 6 alternating arm dumbbell snatches (22.5 / 15 kg)

Engine Work: Aerobic Capacity (6.30 – 7.15 pm)

Assault Bike or Row
A1) 8 x 60 seconds on : 60 seconds rest
*Start slow, increase your pace on each interval
*Record your distance (or calories) on your final interval


– Rest 2 minutes –

A2) 8 x 30 seconds on : 30 seconds rest
The target for the next 6 intervals is 50% of your final distance (or calories) from A1

Pacing
In A1 your last interval should be a challenging (but not max effort) pace
Plan your target RPMs for each interval:
For example:
R1 - 60-62 RPM (assault bike) or 1:50 - 1:52 /500m (row)
R2 - 62-64 RPM or 1:48 - 1:50 / 500m
R3 - 64-66 RPM or or 1:46 - 1:48 / 500m

04 Nov 2016 – WOD

WORKOUT OF THE DAY

A) Strength / Conditioning: Death by Hang Power Snatch
With a continuously running clock perform:
1 Hang Power snatch @ 0.5 x bodyweight in the first minute,
2 Hang Power snatch @ 0.5 x bodyweight in the second minute
3 Hang Power snatch @ 0.5 x bodyweight in the third minute, etc... 

B) Gymnastics / Conditioning: Death by Ring Push-up
With a continuously running clock perform:
1 Ring push-up in the first 1 minute,
2 Ring push-up in the second minute
3 Ring push-up in the third minute, etc...

18 Apr 2016 – Mark your Diaries...

Save the Date

Bank Holiday Monday
30 May 2016

#MurphisComing

More details on the blog soon!


WORKOUT OF THE DAY

A) Upper Body Max Effort: Push Press

In 15 minutes establish a heavy set of 5 reps

- Each rep must have a 2 second pause overhead
- No pause in the rack position

B) Assistance Work

Alternating EMOM x 20

Minute 1: Prowler drag
Minute 2: Ring push-up
Minute 3: Farmers carry (2 x 32/24 kg)
Minute 4: Rope/Towel pull-ups
Minute 5: Rest

*  Each minute is 45 seconds work with 15 seconds to transition