28 Sept 2019 - WOD


Competition Class

A) Gymnastics
Skill: Spend 10-15 minutes on handstand walking development
Conditioning: Every 30 seconds for 12 rounds: 3 Bar or Ring Muscle-ups

B) Barbell Conditioning
Every minute for 5 minutes: 5 Snatch (touch and go)

- Rest 5 minutes -

Every minute for 5 minutes: 5 Power clean & jerk (touch and go)
* Use the same weight across all sets, aim for 70-75% this week.

C) Conditioning
15 minute AMRAP:
15 Power snatch (35/25 kg)
30 Double unders
15 Wall ball (9/6 kg)
30 Double unders

Gymnastics Strength & Skill

A) Flexibility

4 sets of:
1 minute: Straddled pancake
20-30 seconds: Thoracic Bridge

B) Strength
From 00:00 to 07:00, complete 3 sets of:
5-10 Strict pull-up + Straight leg toes-to-bar

From 07:00 to 14:00, complete 3 sets of:
5-15 Strict Handstand Push Up

From 14:00 to 25:00 complete 3-5 sets of
6-10 Ring Push-up @ tempo 33X1
6-10 Ring rows @ tempo 33X1

C) Midline
For quality:
75 V-Ups
75 Superman rocks


Whole Life Challenge Baseline Workout

In 15 minutes, get as far as possible through the following:
800m run
50 Thrusters (20/15 kg)
40 Burpees over the bar
30 Kettlebell swings (24/16 kg)
20 Abmat Sit-ups

In remaining time, complete as many rounds as possible of:

5 Pull ups
10 Push ups
15 Air squats

25 Sept - Why failing is good, and how to move forwards afterwards


It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all, in which case you have failed by default.” - J.K. Rowling

Failure is part of life.

It is an essential process for our personal growth and it gives us an opportunity to be better. When we fail, it doesn’t mean we weren’t good enough. It simply means that there is more to be learned or another direction to be taken.

In our training and particularly in CrossFit where we measure and track our progress, failure can be a regular occurrence. It is not something to avoid, but something to be embraced and even searched out. If we never fail at anything can we really say we tried our best or pushed our capabilities?

“Full effort is full victory” – Mahatma Gandhi

What is to be encouraged and sort after is effort. Effort is not dictated by skill level, experience, strength, size, or speed; instead, it’s dictated by “heart”. Effort is dependent on how much heart you have, or in other words, your mental fortitude.

Whether you are training in the gym or putting in the hours at work, our effort dictates our success, regardless of the end result. If you try your best and come up short (or “fail”), you have succeeded in opening the door to learn, improve and eventually be better. If we don’t try, if we hold back for fear of the end result, we stifle our chances of progress.

All that being said, failing is not easy to take and can often leave us feeling frustrated. This is only natural if it is related to something you care about, what’s key is how you recover.

So here are some ways you can learn to embrace failure and move forwards after set-backs.

Remember where you came from. Think back to your first few weeks of training. You were probably worn out by the warm-ups, squatted like a newborn giraffe and the thought of lifting an empty barbell terrorised you. Just look where you are now!

Take the small wins and celebrate them. As you get more and more training under your belt the 10-20kg PBs become 2-5kg PBs, and it feels like it takes months, not weeks, to make any progress.

Take time to enjoy the smallest of wins. Perhaps it’s the fact you hit the gym 3 times this week, or you didn’t get frustrated mid-workout, or maybe it was that 1kg PB. Being happy about each small step forwards will help you feel good about yourself.

Remember what’s important in your life. It’s all too easy to let our happiness and motivation get tied up in the minutiae of training life.

So what actually matters? If you ever get frustrated over something, ask yourself: “Next week/month/year, will I remember this and will it have had any impact on my life?” Nine times out of 10, the answer is no.

What you will remember in the months and years to come are the friends you made, the experiences you had training with them and spending time with them outside the gym, and the good health you continue to enjoy because you dedicate a few hours each week to looking after yourself.


A) Strength - Back squat

Every 2 minutes for 12 minutes (6 sets)
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 x AMrep @ 85%

B) Accessory
Tabata dumbbell floor press, with lockout hold
- 2 minute rest -
Tabata kettlebell front rack walking lunges, with front rack hold
- 2 minute rest -
Tabata ring row, with chest to ring hold

23 Sept 2019 - WOD


A) Conditioning (Capacity)

6 x 3 minutes on : 3 minutes off
10 Handstand push-ups
15 Deadlift (82.5/55 kg)
20/15 Calorie row
Max wall balls in the remaining time

*Carry on where you left off. Score is total rounds/reps completed
*Rx+: Either 10 strict HSPU or 15 Kipping
*Rx+: Barbell weights:
125/82.5 for rounds 1+2,
100/70kg for rounds 3+4
82.5/55kg for rounds 5+6

22 Sept 2019 - WOD


Engine Work

Time for another "Power Hour"!

In teams of 2, complete:
00:00 to 10:00: 1.5 Mile run (*Switch every 400m)
10:00 to 20:00: 10 rounds:
15 Wall balls
5 Burpees box jump overs (alt complete rounds)
20:00 to 30:00:
2000m Row (Switch every 250m)
30:00 to 40:00: 10 rounds:
15 Kettlebell swings
5 Burpees box jump overs (alt complete rounds)
40:00 to 50:00: 1.5 Mile run
*Every work interval should be a hard effort!
*1.5 miles is 2400m (6x400m total)

Specialist Sundays

A) Power snatch
: Establish a 1 rep max

B) Power clean & Push jerk: Establish a 1 rep max

Barbelles Lifting Class

A) Handstand Skill Work
12 min EMOM
Min 1: 6-8 shoulder taps / 2 wall walks
Min 2: 10 push ups
Min 3: 20 hollow rocks

B) Pull Up Strength
3-4 x 1-3 chin/pull ups + max banded reps

C) Accessory
3 rounds for quality:
10 Seated Z Press
10 Barbell Bentover Row
8 Barbell Rollouts

20 Sept 2019 - WOD


A) Gymnastics Tests: Part 2
Handstand Push-Ups: 5 minute AMRep

B) Conditioning Test
3 rounds for time
24/17 Calorie row⁣
21 Wallballs (9/6 kg)
18 Dumbbell snatch, alt arms (22.5/15 kg)
15 Burpees over the rower

* Time cap: 17 minutes
* This one is pure engine test. ⁣
* Reps and loading are manageable, and the stimulus is “send it.”
* Looking to hit everything unbroken, with a big sprint to the finish

16 Sept 2019 - WOD


A) Conditioning

5 x 3 minutes on : 3 minutes off
15 Thrusters (42.5/30 kg)
15 Bar facing burpees
Max calorie row or bike in the remaining time

*Breathing in G4 (nose inhale / mouth exhale) and G5 (all mouth) only.
*Start each round in G4 then change to G5 when needed
*This is all about intensity, go hard and hold on!

*At the end of each round enter the recovery breathing protocol
5 Mouth/Mouth breaths
7 Nose/mouth breaths
9 Nasal only breaths