Wednesday 1st August

A) 15 min, 5 sets 5 reps of 1 squat clean (PC if newer to the lift) 1 one and a half squat T&G between reps if strong in set up position B) 16.2 RD1 3 rounds 4 min to complete 25 TTB / Knee raises / V-sits 50 DUs / SUs 15 squat cleans […]

Tuesday 31st August: Conditioning class

A) 4 rounds, 20s work, 40s rest: Row cals Wall balls Ski cals Russian swings 40/28 32/24 28-24/20-16 Bike cals B) 10 min AMRAP 10 Burpee to plate 10 Plate GTOH 20/15 15/10 10/5

Tuesday 31st July

A) 20 min to build to 1RM Split jerk from the rack 3 Reps @ 60% 3 Reps @ 70% 1 Rep @ 80% 1 Rep @ 90% 1 Rep @ 100% 1 Rep @ 100+% B) 15 min, 5 rounds 90s on 90s off Check in with 15 / 12 / 10 burpee box […]

Monday 30th July

* Don’t forget: CrossFit Aldgate Games this Saturday! * https://www.facebook.com/events/211822582964985/ A) 20 min to build to 1RM Split jerk from the rack 3 Reps @ 60% 3 Reps @ 70% 1 Rep @ 80% 1 Rep @ 90% 1 Rep @ 100% 1 Rep @ 100+% B) 15 min, 5 rounds 90s on 90s off […]

Sunday 29th July

Conditioning 45 min running clock 3 x 15 min windows, rotate around these 3 workouts, resting for whatever remains of the 15 min: A) Jackie Row 1000m 750m or Ski 800m 600m 50 thrusters 20/15 15/10 30 pull-ups / jumping B) 5 rounds 100m piggy back (swap half way) / partner run 10 synchro down […]

Saturday 28th July

A) 15 min, 5 sets 3 Front squat Build to 3RM unless new B) 15 min 5 sets 8 Sumo deadlfts Ss Accumulate 15s tuck lever hold / 30s hanging hollow leg / knee raise / 60s active hollow hang C) 15 min “Helen” 3 rounds 400m run 21 American swings 24/16 16/12 12/8 12 […]

Friday 27th July

A) 20 min 10 x 1 Split jerk from the rack @ 90-95 % If new to the lift do 6-8 sets of 3-5 split jerk from the floor B) In pairs complete 10 rounds between you, YG/IG full rounds: 1, 2, 3, .., 8, 9, 10 Wall walks Nose to wall / To 45 […]

Thursday 26th July

A) 25 min 8 sets 2 deadlifts 90-95% Reset between reps If new to the lift do 6 x 5 Baseline repeat, In heats 2.5 min apart 500m row 40 air squats 30 sit ups 20 push ups / kneeling 10 pull ups / jumping

Wednesday 25th July

A) 15 min, 5 sets 5 floor press ss 5 supinated bar rows C) 18.0+ In pairs for time, YG/IG full rounds, 15 min cap, each complete 21, 15, 9: TTB K2E Hanging knee raise DB snatch 22.5/15 17.5/12.5 10/7.5 Burpees over DB i.e. I do 21 of each, you do 21 of each, I […]

Tuesday 24th July

A) 15 min, 5 sets 10 Weighted pistols / Pistols / Elevated pistols / Ring supported / Step ups ss 3 Dragon flag / Candlestick -ves / Single leg / Knees in, flat back / Tucked B) 18 min 3 x 3 min AMRAPs, 3 min rests. Half group works, half rests 1. Row 12/10 […]