squat cleans

18 Feb 2017 – Good luck to David & Coach Phil!

Good luck to David and Coach Phil this weekend at the Rainhill Trials! We'll be posting updates on how they're doing on Facebook and Instagram.

WORKOUT OF THE DAY

A) Conditioning
In teams of 3-4, for time:
200 Calorie row, cash in
- Then -
150 Wall balls (9/6 kg)
125 Kettlebell swings (32/24 kg)
100 Burpees
75 Over the box jumps (24/20 in)
50 Squat cleans
- Then -
200 Calorie row, cash out

MOBILITY DRILL OF THE WEEK

26 Nov 2016 – Open on Saturdays

How Open 16.2 ended for Dutch...

 

OPEN ON SATURDAYS

CrossFit Open 16.2 (Rx Division)
20 minute AMRAP:
25 Toes-to-bars
50 Double unders
15 Squat cleans (60/40 kg)
25 Toes-to-bars
50 Double unders
13 Squat cleans (80/50 kg)
25 Toes-to-bars
50 Double unders
11 Squat cleans (102.5/70 kg)
25 Toes-to-bars
50 Double unders
9 Squat cleans (125/80 kg)
25 Toes-to-bars
50 Double unders
7 Squat cleans (142/102.5 kg)

CrossFit Open 16.2 (Scaled Division)
20 minute AMRAP: 
25 Hanging knee raises
50 Jump rope (singles)
15 Squat cleans (42.5/25 kg)
25 Hanging knee raises
50 Jump rope (singles)
13 Squat cleans (52.5/35 kg)
25 Hanging knee raises
50 Jump rope (singles)
11 Squat cleans (60/42.5 kg)
25 Hanging knee raises
50 Jump rope (singles)
9 Squat cleans (70/52.5 kg)
25 Hanging knee raises
50 Jump rope (singles)
7 Squat cleans (84/60 kg)

* Start with a 4 min time cap. Every time you finish the squat cleans, add 4 minutes to your time cap. Stop at 20 mins.

03 Nov 2016 – London Calling Coat Drive

We're collecting coats for the Calling London Coat Drive!

Have your guns gotten so big you can no longer fit them in the sleeves of your winter coat? Are your lats now so broad, there's no way you can zip up your puffa jacket? Or do you just have a collection of coats you no longer want / need? Give them to us! For the second year, we will be collecting winter coats for the Calling London Coat Drive. Calling London collects unwanted winter coats and redistributes them to charities across London. We will be collecting coats from today until 28 November. All you need to do is bring your coats to the box when you come in for your next WOD – we'll take care of the rest!


WORKOUT OF THE DAY

A) Conditioning

For time:
10, 8, 6, 4, 2 Squat cleans (70/45 kg)
100, 80, 60, 40, 20 Double unders
* Time cap: 15 minutes

B) Strength

5 rounds, resting 2-3 minute between rounds:
5 Sandbag squats
20m Sandbag carry
5 Sandbag squats
20m Sandbag carry
* Carry the sandbag with a bearhug hold

C) Bonus Gainz: Lat Development

Landmine row: 3 x 5-8 reps, slow and controlled