OUR BLOG

This is where you’ll find posts about the daily workouts along with other interesting articles and information about CrossFit GAIN

19/11/17

19/11/17

1) Find a Heavy Deadlift (form must be perfect)
2) In 20 x mins Complete
5 x Rounds
20 x Wall Balls
10 x Pull Ups
10 x DB Squat Cleans (22.5.15kg)
In remaining time max calorie row/bike/ski

17/11/17

17/11/17

CrossFit Classes

1) Back Squat 6 x 2 @ 80%
2) "Front Loader"
7 x Min AMRAP
50 x Push Press (60/40kg)
50 x Push Press (70/47.5kg)
Remaining time max reps @ 80/60kg

REST 3 x MINS

7 x Min AMRAP
50 x Front Squats (60/40kg)
50 x Front Squats (70/47.5kg)
Remaining time max reps @ 80/60kg

REST 3 x MINS

7 x Min AMRAP
50 x Hang Power Cleans (60/40kg)
50 x Hang Power Cleans (70/47.5kg)
Remaining time max reps @ 80/60kg

16/11/17

16/11/17

CrossFit Classes

1) Build to a 5rm Strict Press
2) 3 x 10 Piked Box Press ups
3) Cardio Carnage
EMOM x 20
1) 15/12 Cal Row/Bike/Ski
2) 40 Seconds Bear Crawls
3) 12 x Down Ups
4) 200m Run

GAIN Barbell

Snatch + TnG Snatch. DAILY MAX
Hang Clean (from knee) 3 x 3 reps @ 75%
Front Squat 3 sets x 5 reps @ 75%

15/11/17

15/11/17

CrossFit Classes

1) Power Clean + Power Jerk - 6 x 2 @ 80%
2) 10-1 Ladder
Power Cleans (70/47.5kg)
TTBs
STOH

Met Con Madness

1) - Row 2000m Whilst your partner holds Deadlift

REST 3 X MINS

2) - 10 X MIN AMRAP

5 X BURPEE BOX JUMPS
15 X AIR SQUATS
(PARTNER RESTS WHIST YOU COMPLETE A FULL ROUND)

REST 3 X MINS

3) - COMPLETE AS FAR AS POSSIBLE GOING UP IN 2’S OF

DB SQUAT CLEANS
DB STOH

(PARTNER RESTS WHIST YOU COMPLETE A FULL ROUND)

GAIN BARBELL

1 cleans + 5 push press. DAILY MAX
Snatch Pull: 5 sets x 3 reps @ 100%. Work position
Overhead Squat: 4 sets x 3 reps @75%

14/11/17

14/11/17

1) Front Squats - 6 x 2 @ 80%
Between each set do 10 x Ring Dips (scale with box/bench dips
2)
100 Double Under buy in
THEN
21-15-9
Thrusters (50/35kg)
KB Swings (32/24kg)
THEN
100 Double Under Cash Out

10/11/17

10/11/17

In Teams of 3/4

400m Barbell Carry with 100kg (you can carry this between you how you like on 2 x Bars)
100 x Front Squats
50 x Cleans
400m Barbell Carry with 100kg
100 x Bar Over Burpees
400m Barbell Carry with 100kg

13/11/17

13/11/17

1) Every 30 Seconds x 8 Mins
1 x Snatch @ 75-80%
2) AMRAP x 15 Mins
5 x TNG Power Snatch (60/40kg) ((You may not drop the bar at anytime))
10 x Bar Over Burpees
10 x Pull Ups

9/11/17

9/11/17

CrossFit Classes

1) EMOM x 10
5 x Clusters (60/40kg)

2) 8 x Min AMRAP

10 x UB Wall Balls
10x UB Push Press (60/40kg)
10 x Pull Ups

Rest 3 x Mins

8 x Min AMRAP

10 x UB Wall Balls
10x UB Hang Power Cleans (60/40kg)
10 x TTBs

8/11/17

8/11/17

CrossFit Classes

1) Snatch + Hang Snatch to a Heavy Single
2) 5 x High Hang Snatch @ 80% of 1)
3) "Dynamic Waves"
10-1 Ladder
Power Snatches (must be performed in unbroken sets)
Box Jumps (30/24")
Back Squats

Choose a weight that you think you can perform the snatches unbroken - this will be a light weight for your back squats but this is intentional as they should be performed at maximal speed. The Box Jumps should be high and explosive.
This is a workout that you can go hard at from the beginning and try to hang on throughout.

Metcon Madness

1) 12 x Min AMRAP
10 x Power Cleans
8 x Front Squats
6 x Push Press
(you go I go)

2) 20 x Min AMRAP
10 x Synchronised Burpees
15 x Synchronised Squats
20 x Synchronised OH Plate Lunges

7/11/17

7/11/17

"Full Steam Ahead"

20 x Min AMRAP
500m Row/Ski or 30 x Cal Bike
50 x Double Unders
20 x DB Snatch (22.5/15kg)

REST 5 x Mins

10 x Min AMRAP
10 x Burpees
20 x KB Swings (24/16kg)
30 x Air Squats

Rest 2.5 Mins

5 x Min AMRAP
5 x Pull Ups
10 x DB/KB Thrusters

6/11/2017

6/11/2017

1) Clean & Jerk 8 x 1 @ 80-90%
2)
2 x Min Max Cleans (body weight)
2 x Min Rest
2 x Min Max STOH (body weight)
2 x Min Rest
x3

6/11/17

6/11/17

1) 10-20-30
Pull Ups
Hand Release Press Ups
Calories (row/bike/ski)

2) 5 x Rounds
10 x Front Squats (70/50kg)
10 x HSPU
50 x Double Unders

3/11/17

3/11/17

Team Workout

1) Its Friday so, Lets SNATCH the SHIT out of it

2)
100 x Power Snatches
75 x Burpee Box Jumps
50 x Pull Ups (scale with 75 x Ring Rows)
25 x OH Squats

The Norfolk Barbell Club


Narrow Stance Back Squat: 3 x 10, ascend in weight
Bench Press: 4 x 6 @ 75%
Bentover Rows (DB) 4 x 10 each side, go heavy but keep good form

2/11/17

2/11/17

CrossFit Classes

1) Front Squat
6 x 4 @ 80%

2) AMRAP x 16 Mins
8 x DB Thrusters (22.5/15kg)
12 x Pull Ups
20 x Cals
36 x Double Unders

The Norfolk Barbell Club

Power Snatch: 15 mins to a daily max
Do five rounds of:
Minute 1: One rep at 80%.
Minute 2: One rep at 85%.
Minute 3: One rep at 90%.
Snatch Push Press: 3 x 5

1/11/17

1/11/17

CrossFit Classes

1) Build to a Max Power Clean + 2 x Hang Squat Cleans
2) 30-20-10
Hang Power Cleans (70/47.5)
Down Ups

Metcon Madness

1) 10 x Min AMRAP
10 x Bar Hops
10 x Deadlifts
10 x Bar Over Burpees

REST 3 X MINS

2) 8 x Min Ladder going up in 1's
Wall Balls
DB STOH

REST 3 X MINS

3) 5 x Rounds
10 x Slam Balls
200m Run
15 x Ball Squats

The Norfolk Barbell Club

Thruster / push press / push jerk / split jerk: 1-1-1-1-1-1-1 reps
EMOM, 12 mins: 1 rep of complex at 80%

31/10/17

31/10/17

1) Back Squat - 6x2@90%
2) EMOM x 20
a) 20 x Press Ups
b) 10 x Front Squats (50/30kg)
c) 20 x Sit-Ups
d) 10 x Strict Press (50/30kg)

30/10/17

30/10/17

1) Build to a Heavy Cluster
2) In no more than 5 attempts Find a Heavy Power Cluster (Power Clean into a push press straight out of the bounce)
3) 21-15-9
Clusters (full Squat)
Pull Ups
(60/40kg)

29/7/17

29/7/17

1) Deadlift
3-3-3-2-2-1-1-1

2) 50-40-30-20-10

Burpees
DB Snatches (22.5/15)
Cal Row/Bike/Ski

28/10/17

28/10/17

Compete

1) 3 x rounds
30/24 cal Row
20 x Deadlifts @ 85/60kg
10 x Pull Ups
5 clean and jerk @ 85/60kg
Time cap (per round). 5-minutes
Rest 2 minutes between rounds

2) 4 x rounds
26 x KB Swings @ 32/24kg
26 x TTB

Rowing

8 x 500m
Rest 2 x Mins Between each

Metcon Madness

1) 100 x DB Thrusters (22.5/15kg)
EMOM 5 x Burpees

2) 5 x Rounds
200m Run
20 x Goblet Squats
20 x KB Swings

(YOU GO I GO)

3) 42-30-18
Calories
Wall Balls

The Norfolk Barbell Club

Power Snatch + Snatch + OHS : 1 RM
5 x 1 + 1 + 1 + 1 @ 70%
Power Clean + Clean + FS : 1 RM
5 x 1 + 1 + 1 + 1 @ 70%

27/10/17

27/10/17

Team Workout

1) "Boulders For Shoulders"

5 x Rounds (each)
10 x HSPU (scale with Press Ups)
10 x Strict Press (50/30kg)
20 x Renegade Rows

2) "Power Ballad"

2 x Rounds
50 x Power Cleans (70/45kg)
50 x Box Jumps (30/24")
50 x Split Jerks
50 x speed Squats
(all to be done in sets of 5)

The Norfolk Barbell Club

Overhead Squat: 3 x 8 @ 70%
Pendlay Rows: 8RM (great form)
Single-Arm Overhead Press: 4 x 10 reps each arm

26/10/17

26/10/17

1) Back Squat - 5 x 3 @ 85%
Between Each set do 3 x Turkish Get Ups on Each side
2) AMRAP x 4 Mins
6 x Thrusters (60/40kg)
6 x Bar Over Burpees
REST 2 x Mins
AMRAP x 5 Mins
5 x Push Press (60/40kg)
5 x Back Squat
REST 2 x Mins
AMRAP x 6 Mins
4 x Front Squat (60/40kg)
40 x Double Unders

25/10/17

25/10/17

CrossFit Clasess

1) Snatch - 8 x 1 @ 80-90% (if you are moving well then increase the weight from 80-90% if not keep it closer to 80%)
2) 15 x Min AMRAP
10 x Snatches (men 60/40 kg)
10 toes to bar
10 pull ups

Metcon madness

Metcon Madness

In Pairs

1) 10 x Min AMRAP
Row / Bike / Ski 15 x CALS whilst your partner does 10 x Goblet Squats

2) EMOM x 12
a) 8 x DB Thrusters (Each)
b) 16 x KB Swings (each)
(One goes and then the other and both complete the movement in a minute)

3) 12 X MIN AMRAP
20 X Alternating Box Jumps
15 x Synchronised Burpees
10 x Alternating Man Makers

24/10/17

24/10/17

1) Build to a Heavy Double Power Clean & Power Jerk
2) 5 x 2 Power Cleans at the Heaviest weight achieved in 1) (no Jerk)
3) EMOM x 18
a) 8 x Power Cleans (70/45kg)
b) 200m Run
c) 8 x STOH

23/10/17

23/10/17

1) OH Squat - Build to a Heavy Triple
2) 3 x 3 @ 80%
3)
42 x Wall Balls
21 x Back Squats (80/50kg)
30 x Wall Balls
15 x Front Squats
18 x Wall Balls
9 x OH Squats

21/10/17

21/10/17

Compete

1) Warm Up 10 x Mins
Warm your self up to hit your lift and to be ready to Row

2a) 6 x Mins to find a 1RM C&J
STRAIGHT INTO
2b) 4 x Mins Max distance Row

3) Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Rowing

1000m @ 22s/m
REST 2 X MINS
750m @24s/m
REST 2 X MINS
500m @26s/m
REST 2 X MINS
250m @28s/m

REST 4 x MINS

250m @28s/m
REST 2 X MINS
500m @26s/m
REST 2 X MINS
750m @24s/m
REST 2 X MINS
1000m @ 22s/m

Metcon Madness

1) 40 - 30 - 20 -10
Plate OH Lunges
Plate GTOH
Burpees to Plate
(split the work how you like)

2) AMRAP x 20 Mins

12 x Deadlifts
9 x Hang Power Cleans
6 x STOH

(you go I go)

20/10/17

20/10/17

Teams of 2

200m run
100 Hang Power Snatches (60/40kg)
200m run
80 burpees
200m run
60 box jumps
200m run
40 Thrusters
200m run
20 CTB Pull ups
200m Run
10 Pistols

19/10/17

19/10/17

CrossFit Classes

1) Back Squat
1 x 3 @75%
1 x 3 @80%
2 x 2 @85%
2 x 1 @90%

2) 5 x Rounds
5 x Power Cleans
10 x Back Squats
10 x Pull Ups
(70/50kg)

18/10/17

18/10/17

CrossFit Classes

1) Snatch
3x1@60%
3x1@70%
2x1@80%
1x1@90%
2) 7 x Rounds
3 x Snatch (75/50kg)
5 x Behind the Neck Push Press
7 x Burpees

Meton Madness

1) 10 x Min Increasing Ladder going up in 2's
DB Push Press
DB Press Ups
(Complete a Full round before your partner goes)

2) 50-40-30-20-10
DB Thrusters
Cal Row
(split the work equally)

3) 12 x Min AMRAP
100m Run
10 x Db Snatch
10 x Pull Ups
(you go I go)

17/10/17

17/10/17

1) Deadlift - 3-3-2-2-1-1-1
2) EMOM x 24
a) RowBike/Ski 15/12 x Cals
b) 12 x Goblet Squats (24/6kg)
c) 10 x Box Jumps
d) 16 x KB Swings

16/10/17

16/10/17

1) Power Clean 3-3-2-2-1-1-1
2) 21-15-9
Power Clean (60/40kg)
HSPU

15/10/17

15/10/17

1) Front Squat - 6 x 3 @ 75%
2) 800m Run Buy in
THEN
4 x Rounds
8 x Pull Ups
8 x Front Squats (60/40kg)
8 x Burpees

12/10/17

12/10/17

CrossFit Classes

1) 30 secs on / 30 secs off x 6 mins max Pull Ups
2) 30 secs on / 30 secs off x 6 mins max HSPUs
3) 5 x Rounds
10 x Push Press (50/35kg)
10 x TTB
200m Run

The Norfolk Barbell Club

Jerk Balance - 5 x 5 (empty bar or very light weight)
Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x 1+1, 80%x 1+1,
Clean Deadlift: 100% x 5, 105% x3, 110% x 3 (Focus position)

11/10/17

11/10/17

CrossFit Classes

1) Clean & Jerk - Build to a heavy Single
2) Grace
30 x C&J (62.5/42.5kg)

Metcon Madness

Metcon Madness

1) 20 x Min AMRAP
10 x Cleans
10 x Box Jumps
10 x Cal Row

2) 50-40-30-20-10
Wall Balls
KB Swings
DB Shoulder Press

10/10/17

10/10/17

1) Back Squat - 6 x 3 @ 75-80%
2) 6 x Rounds
6 x Pull Ups
6 x STOH
12 x Back Squats (60/40kg)

9/10/17

9/10/17

1) Power Snatch - 8 x 2 @80%
2) 5 x 3 Seated High Box Jumps
3) 12 x Min AMRAP
6 x Power Snatch (70/45kg)
12 x V-Ups
24 x Double Unders

8/10/17

8/10/17

1) Deadlifts - 6 x 3 @ 80%
2) DIANE
21-15-9
DEADLIFTS (102.5/70kg)
HSPUs

(the RX of this workout requires that no ab mat is used or if on is that plates must be used either side)

7/10/17

7/10/17

Compete

WOD 1 - ROW

2 x Mins Max Cals
2 x Mins REST
2 x Mins Max Cals
2 x Mins REST
2 x Mins Max Cals

WOD 2 - 21-15-9

Power Cleans (60/40kg)
TTBs
(8 x Min Time Cap)

WOD 3 - 10-8-6-4-2 Deadlifts (100/70kg)
Between Each Round RUN 200m
(10 x Min Time Cap)

Rowing

4 x 1000m with 4 x Mins Rest (Try and row as fast as you can but maintaining the same speed throughout)

Metcon Madness

1) 10 x Min AMRAP
10 x Slam Balls/DBalls
10 x KB Swings
20 x KB Lunges

2) Every 2 x Mins Complete
200m Run + Max Synchro Burpees

3) 50 x cals 50 x Wall Balls 50 x DB Snatches 50 x Sit-Ups 50 x Cals

6/10/17

6/10/17

CrossFit Classes

1) Build to a Max Clean + Hang Squat Clean + Jerk (Score is team total)
2) 15 x Min Window to get as far as Possible going up in 2"s
Thrusters (60/40kg)
Cal Row

The Norfolk Barbell Club

Push Press - 3RM
Paused Front Squat (3 secs) - Max
Then 3x3 @80% not paused
Single Arm Waiter Carry - 50 secs x 3 with 30 secs rest (each arm)

5/10/17

5/10/17

CrossFit Classes

1) 4x6 Box Squats (increasing weight each set)
2) 20 x EMOM
a) 10 x Back Squats (60/40kg)
b) 20 x Sit-Ups
c) 10 x STOH (60/40kg)
d) 15 x Press Ups

The Norfolk Barbell Club

Snatch
DAILY MAX then:
Do five additional singles at 90%.
Do five additional doubles at 80%.
Do five additional triples at 70%.
Twist: The triples have to be performed with a three second pause in the bottom- and top position. If you lose your balance by having to step forward or back as you stand up it’s a no-rep. If you get no-repped, or if you completely fail a lift, the whole set is no-repped and will have to be done again after a short break.

Snatch Pull
5 sets of 3 reps at the weight of your 1RM snatch.

4/9/17

4/9/17

CrossFit Classes

1) Build to a Heavy Snatch + High Hang Snatch
2) 4 x 5 High Box Jumps
3) 21-15-9
Power Snatch (55/35g)
Bar over Burpees

3/10/17

3/10/17

1) Build to Heavy Front Squat
2) 1 x Max Effort Set @80%
3) In 15 x Mins Complete:
5 x Rounds
15 x Wall Balls
15 x KB Swings(24/16kg)
15 x Cal Row/Bike/Ski

***IN REMAINING TIME MAX GOBLET SQUATS***

2/10/17

2/10/17

1) Build to a Heavy Power Clean
2) Happy Birthday Coach Sam
10 x Rounds
1 x Power Clean (100/70kg)
10 x Pull Ups
24 x Double Unders

30/9/17

30/9/17

Compete
A. 4-minute AMRAP
5 Thruster @ 52.5/35kg
7 Lateral burpee over the bar

Active recovery (walk, easy AB/row/ski erg) for 3-minutes before part B

B. 4-minute AMRAP
5 (squat) snatch @ 52.5/35kg
30 Double unders

Active recovery (walk, easy AB/row/ski erg) for 3-minutes before part C

C. 4-minute AMRAP
5 Overhead squat @ 52.5/35kg
10/7 (cal) Assault bike

Active recovery (walk, easy AB/row/ski erg) for 3-minutes before part D

D. 4-minute AMRAP
5 Power clean and jerk @ 52.5/35kg
10 Toes to bar

Active recovery (walk, easy AB/row/ski erg) for 3-minutes before part E

E. (repeat part A) 4-minute AMRAP
5 Thruster @ 52.5/35kg
7 Lateral burpee over the bar

Rowing

Pre-set the monitor for 28 minutes.
Row five intervals in a pyramid of 2-3-4-4-3-2 minutes, with two minutes of rest in between each piece.

Metcon Madness

1) 12 x Min AMRAP
6 x Power Cleans
6 x Front Squats
6 x STOH
(compete all 3 movements before your partner goes

2) 10 x Mins

Ladder going up in 2's (go as far as you can)
Wall Balls
Box Jumps
(complete both movements whilst your partner rests)

3) For Time:
100 x Cals
100 x KB Swings
50 x Burpees
100 x Cals
(split the work however you like)

29/9/17

29/9/17

CrossFit Classes

1) 5 x Rounds
20 x Squat Clean & Jerks (65/45kg)
40 x cals Row/Bike/ski
STRAIGHT INTO
2) 5 x Rounds
30 x Thrusters (65/45kg)
50 x Cals Row/Bike/ski

THE NORFOLK BARBELL CLUB

CrossFit Total

28/9/17

28/9/17

CrossFit Classes

1) Push Press - Build to a heavy set of 5
2)Build to a heavy set of 3
3) Build to a heavy single
4a) 8 x Min AMRAP Max Wall Balls
(everytime you break run 200m

4b) 8 x Min AMRAP Max STOH (40/25kg)
every time you break do 10 x Burpees

The Norfolk Barbell Club

Build to a 3RM Muscle Snatch
Snatch: 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1
3 x 5 Snatch Deadlift go up in weight

27/9/17

27/9/17

CrossFit Classes

1) Clean & Split Jerk - 8 x 1 @ 80%
2) 7 x Rounds
7 x Squat Cleans
7 x Push Jerks
(80/55kg)

The Norfolk Barbell Club

Cluster 3RM
Strict Press - 8RM then 2 x 8 @ 70%

26/9/17

26/9/17

1) Front Squat - 5 x 3 @ 80%
2) Good Mornings - 3 x 5 Build in weight
3) 21-15-9
Power Cleans (70/45kg)
Pull Ups
KB Swings (24/16)
12 x Min Time Cap

24/9/17

24/9/17

1) Jerk From the Rack - Build to a Heavy Behind the neck split jerk + Split jerk
2) Build to a Heavy Power jerk
3) 21-15-9-6-3
Power Cleans
STOH (60/40kg)
Sit-Ups

23/9/17

23/9/17

Compete Partner WOD

1) 100 x Cal Bike/Ski
50 x Hang Squat Cleans (80/55kg)
50 x Pull Ups
50 x STOH
100 x Cal Bike/ski

Rowing

1) EMOM x 20 16/12 Cals
2) 2000m Row at -10secs/500m

Metcon Madness

1) 12 x Min AMRAP
200m Run
20 synchro lunges
20 x Synchro
Sit-Ups

2) 12 x Min Amrap
6 x Power Cleans (go quite heavy)
12 x Burpees
(do a full round and then your partner goes)

3) 50-40-30-20-10
Thrusters
Box Jumps

The Norfolk Barbell Club

Power snatch - 75% x 2 x 5
Jerk - 75% x 2 x 5
Snatch pull - 95% (of snatch) x 3 x 3

22/9/17

22/9/17

CrossFit Classes

In Pairs

60 GTOH (60/40kg)
26 cal Bike/Row
50 Overhead Squat
26 cal
40 HSPU
26 cal
30 Snatch
26 cal
20 Push Press
26 cal
10 Rope Climb

The Norfolk Barbell Club

Bench Press - 3 sets x 8 reps @ 70%
On the third set, perform as many reps as possible at 70%
Barbell Split Squat - 5 sets x 6 reps (6 reps ea leg)
Farmers Carry - 3 x 1 min go heavy

21/9/17

21/9/17

CrossFit Classes

1) Deadlift - 1-1-1-1-1-1-1 (increase weight each set but keep your form perfect. Don't go to the point where you cannot mintain a neutral spine)
2) EMOM x 24
a) 16/13 Cals
b) 12 x KB Swings (32/24kg)
c) 12 x Pull Ups
d) 12 x Burpees

The Norfolk Barbell Club

power snatch+snatch: 1+1 x 5 sets….work up to 8 out of 10 on the perceived exertion scale. work position and technique and speed.
tempo snatch pulls: 10 sec up and 10 sec down=1 rep…..do 2 reps x 3 sets.
front squat: 3, 2, 1, 1, 1, 1.

20/9/17

20/9/17

CrossFit Classes

1) Snatch - starting at 50% of 1RM add approx 10kg each time until found heavy Single then drop it down to 50% again and do the same for another heavy Single
2) 12 x min AMRAP
5 x Power Snatch (70/45kg)
10 x HSPUs

Metcon Madness

1) 10 x Min AMRAP
10 x DB Thrusters
10 x Burpees

2) 12 x Min AMRAP
12 x DB Snatches
12 x Box Jumps
12 x SIT-Ups/TTBs

3) 14 x Min AMRAP
14 x Slam Balls
14 x Cals
14 x Wall Balls

The Norfolk Barbell Club

Snatch - 90% x 1 x 3 (start at 40% and work up slow)
Clean & jerk - 90% x 1 x 3 (start at 40% and work up slow)
Back Squat - 90% x 2 x 3

19/9/17

19/9/17

1) Back Squat - starting at 50% of 1RM add approx 10kg each time until found heavy Single then drop it down to 50% again and do the same for another heavy Single
2) 10 x Rounds
5 x Strict Pull Ups
10 x Handrelease Press Ups
30 x Double unders

18/9/17

18/9/17

1) Build to a Heavy Power Clean + Hang Squat Clean
2) 3 x 1 @ 80%
3) 15 x Mins Complete
5 x Rounds
5 x Power Cleans (80/55kg)
5 x STOH
10 x Box Jumps

***in remaining time max Front Squats***

15/9/17

15/9/17

HAPPY BIRTHDAY ROB "THE GIFT" PERRY AND KIKI "FROMDABLOCK"

3 x Rounds
30 x Power Snatches (60/40kg)
21 x OH Squats (60/40kg)
30 x C&J (90/65kg)
21 x Front Squats (90/65)

14/9/17

14/9/17

CrossFit Classes

1) 1) Back Squat - starting at 50% of 1RM add approx 10kg each time until found heavy Double then drop it down to 50% again and do the same for a heavy Single
2) 3 x Rounds
400m Run
25 x Wall Balls
15 x HSPU
5 x Cleans (90/65kg)

The Norfolk Barbell Club

Clean + Hang Clean : 1RM
Clean Pull: 90%x3, 95%x2x2
Front Squat + Jerk: 3+1 x 5 sets, increasing weight.

13/9/17

13/9/17

CrossFit Classes

1) C&J - 10 x 1 @80%
2) 3 x Rounds
7 x Clusters (60/40kg)
7 x Ring MU (scale wth 14 x Pull Ups/20 x Jumping Pull Ups)

Metcon Madness

1) 18-30-42
Cal Row
Power Snatch (50/35kg)

2) 5 x Rounds
30 x Sit-ups
20 x Ring Dips
2 x Rope Climbs

3) 3 x rounds
30 x Back Squats (60/40kg)
15 x Synchro Burpees

The Norfolk Barbell Club

Snatch + Overhead Squat: 1RM
Snatch Push Press: 5, 4, 3, 3, 2, Heavy Single
Snatch Pull: 3 x 5 @ 90%

12/9/17

12/9/17

1) Strict Press 3 x 3 @ 80%
2) Push Press 3 x 3 @ 80%
2) 15-12-9
Push Press (50/35kg)
CTB
Bar Over Burpees
TTB

11/9/17

11/9/17

1) Snatch - 10 x 1 @ 80%
2) 21-15-9
Power Snatch (35/25kg)
Calories

6/9/17

6/9/17

CrossFit Classes

1) Snatch - starting at 50% of 1RM add approx 2.5-5kg each time until found heavy Triple then drop it down to 50% again and do the same for a heavy double
2)
9-6-3 Snatch
30-20-10 Bar Over Burpees
(Use 90% of the weight achieved in your heavy triple for your snatch weight)

Metcon Madness

1) 50 x Power Cleans (70kg)
50 x Cals
50 x STOH
50 x Cals
50 x Burpees

2) 10 x Min AMRAP
10 x Box Jumps
10 x Plate GTOH
100m Run

3) 1-20 Ladder
Wall Balls
DB Snatch
HSPUs

5/9/17

5/9/17

1) Back Squat - starting at 50% of 1RM add approx 10kg each time (if arm is under 100 then add about 5kg each set) until found heavy Triple then drop it down to 50% again and do the same for a heavy double
2) 3 x Rounds
400m Run + 5 x Rounds of Cindy

4/9/17

4/9/17

1) Clean 1RM
2) EMOM x 20 Mins
1.5 x Clean (80/55kg)
Every 4th Min another “half Squat” is added to the lift so,
1st 4 Mins 1x clean + 1 x Half squat
2nd 4 mins 1 x clean + 2 x Half squats
3rd 4 mins 1 x Clean + 3 x Half squats
4th 4 mins 1 x clean + 4 x Half squats
5th 4 mins 1 x Clean + 5 x half squats
This should be at a weight that really challenges you and you really have to not be a pussy and dig in

23/8/17

23/8/17

CrossFit Classes

1) Find a Heavy 3 Position Snatch - Hip, Knee then Floor
2) EMOM x 6 - 1 x 3 Position Snatch @ 80%
3) 27-21-15-9
Wall Balls
Pull Ups
Burpees

Metcon Madness

1) 12 x Min AMRAP
6 x Burpee Box Step Ups (with DB)
12 x DB Snatch
(do a full round before your partner goes)

2) 10 x Min AMRAP
10 x Weighted Pistols / Goblet Squats
10 x HSPU
30 x DU
(you go I go)

3) 10 x Min AMRAP
10 x TTB
10 x KB Front Squats
10 x KB Sumo Deadlift High Pulls

The Norfolk Barbell Club

Tall Clean – 25%x3x5
Clean & Jerk– HS, 85% x 1+1 x 4(drop sets done OTM)
Clean Pull – 95%x2, 100%x2x3

22/8/17

22/8/17

1) Back Squat - In 6 sets find a heavy single or the day
2) 3 x 3 @ 80%
3) 4 x Rounds
1 x Min Max Cal Row/Bike/Ski
1 x Min Rest
1 x Min Max Thrusters (42.5/30kg)
1 x Min Rest

21/8/17

21/8/17

1) 10 x Mins to find a Max Clean, Front Squat, Jerk
2) Drop down to 70% and do a 10-1 Ladder in power clean + hang squat clean + shoulder to overhead. It works in the following way: you first do ten power cleans, then ten hang cleans, then the shoulder to overheads and then nine of each in the following round and continue to the very end. (30 min cap)

18/8/17

18/8/17

100 x Thrusters (40/30kg)
100 x Pull Ups
300 x DU
50 x Thrusters (60/40kg)
50 CTB
200 DU
25 x Thrusters (70/45kg)
25 x BMU
100 x DU

(40 min cap)

16/8/17

16/8/17

CrossFit Classes

1) 10 x Mins to find a Heavy Hang Snatch Double
2) EMOM x 20
a) 5 x UB Hang Snatch (60/40kg)
b) 15/12 Cals Bike/Row/ski
c) 10 x Front Rack Lunges
d) 10 x HSPU

Metcon Madness -

1) 10 x Min AMRAP
10 x Double KB Snatch
10 x Pull Ups
10 x KB OH Squats)

2) 12 x Mins
10 x Burpees
15 x Weighted Sit-ups
20 x Weighted Box Step Ups

3) Double Elizabeth 42-30-18
DB/KB Power Cleans
Ring Dips

The Norfolk Barbell Club

2 cleans + 2 push jerks. DAILY MAX
Snatch Pull: 5 sets x 3 reps @ 100%. Work position!
Back Squat: 4 sets x 3 reps @ 85%

15/7/17

15/7/17

1) 5 x 5 Snatch Deadlift (increase weight each set)
2) 15 x Min AMRAP
5 x Deadlifts (100/70kg)
10 x Pull Ups
15 x KB Swings (32/24kg)

14/8/17

14/8/17

1) 1 x power Clean + 4 x Split Jerk (Build to a max)
2) 21-15-9
Power Cleans
STOH
Bar Over Burpees
(70/50kg)
(Make sure you have a Clean and jerk over well over 100/65kg to RX this...Scale appropriately)

13/8/17

13/8/17

1) Pistols - Work on Pistols using progressions to build mobility and stability in the positions.
If you are good at them then add weight to the movement
2) 12 x Min Ladder going up in 2’s
Burpees
Box Jumps

11/8/17

11/8/17

1) 14 x Min go as far as possible going up in 2’s
Pull Ups
Front Squats (70/50kg)
one person working at a time
2) 20 x Min AMRAP
5 x Cleans (70/50kg)
10 x Ring Dips
10 x STOH
(you go I go)

10/8/17

10/8/17

1) Back Squat 5 x 4 @ 80%
2) 16 x Min AMRAP
16 x UB Wall Balls
16 x KB Swings
16 x Box Jumps

9/8/17

9/8/17

CrossFit Classes

1) Snatch Build to a Heavy Hang Snatch
2) 5 x 1 Hang Snatch @ 80%
2) 5 x Rounds
5 x Hang Snatch (60/40kg)
10 x Pull Ups
200m Run

Metcon Madness

1) 12 x Min CAP
50 x DU
1 x Round DT
40 x DU
1 x Round DT
30 x DU
1 x Round DT
20 x DU
1 x Round DT
10 x DU
1 x Round DT

2) 10 x Min AMRAP
15/12 Cals
10 x Burpess

3) 10 x Min AMRAP
10 x Slam Balls
10 x Goblet Squats
10 x Sit-Ups/TTB

8/8/17

8/8/17

1) 1) Build to a 1RM Power Clean
2) 21-15-9
Power cleans (70/50kg)
Burpees
TTBs

4/8/17

4/8/17

100 x Cal Row/Bike/Ski
100 x Hang Power Cleans (60/40kg)
100 x Bar Over Burpees
100 x Cal Row/Bike/Ski
100 x TTBs
1 x Mile Run

1/8/17

1/8/17

1) 3RM Back Squat
2)1 x max reps set @80%
3) in 20 x Mins
5 x Rounds
200m Run
10 x Thrusters (40/30kg)
10 x Press Ups
**** Remaining time max reps back squats
**** Score = Number of Back Squats

28/7/17

28/7/17

1) 21-15-9
Squat Snatch
HSPU (split the work how you like) (12 x Min Time Cap)
2) 8 x Rounds 200m Row + 10 x Burpees Over Rower (you complete a full round and then your partner goes)

27/7/17

27/7/17

1) EMOM x 12 2 x Cleans + 1 x Jerk at 80%1rm
2) 15 - 12 - 9
Clusters (85/55kg)
200m run between sets

26/7/17

26/7/17

CrossFit Classes

1) Build to a 1rm Bench Press (between each set do 10 x Barbell Roll outs)
2) 16 x Min AMRAP
8 x Burpees
8 x TTB's
8 x Box Jumps

Metcon Madness -

1) 12 x Min AMRAP
6 x Strict Pull Ups (no kipping allowed - if you can't do strict then do 12 x strict ring rows)
12 x Strict Diamond Press Ups
6 x Strict TTB's (if can't do strict then strict leg raises)

2) 10 x Min AMRAP
10 x Box Jumps
10 x Burpees
10 x Cal row/bike/ski

3) 12 x min AMRAP
12 x Floor Press
12 x Dips
12 x Air Squats

25/7/17

25/7/17

1) Front Squat - 6 x 1 @ 90%
2) Rowing - 6 x 500m
2 x Min Rest between sets

24/7/17

24/7/17

1) EMOM x 12 1 x Snatch Pull + 1 x Power Sntch (with 3 second pause in the catch) @ 80%
2) 7 x Rounds
5 x Power Snatches (60/40kg)
15 x Wall Balls
30 x Double Unders

21/7/17

21/7/17

CrossFit Classes

In teams of two:
100 cal row/ski/bike
100 deadlifts
80 cal row
80 hang power clean
60 cal row
60 front squats
40 cal row
40 shoulder to overhead
20 cal row
20 clusters (80/55kg)

The Norfolk Barbell Club

Strict Press - 1RM
Front Squat - 50% of 1RM: 1 x 20 reps
Then 3 x 10 reps
Batwings - 6 x 40 sec holds

20/7/17

20/7/17

CrossFit Classes

1) Choose either strict Press / Push Press / Push Jerk / Split Jerk and Build to a arm (10 x Mins)
2)
50/35 Calorie Bike/row/ski or 800m run
2 Rounds of Dumbbell "DT" (30/22.5kg)
50/35 Calorie Bike/row/ski or 800m run
2 Rounds of Dumbbell "DT" (30/22.5kg)
50/35 Calorie Bike/row/ski or 800m run
2 Rounds of Dumbbell "DT" (30/22.5kg)

The Norfolk Barbell Club

Back Squat - Daily 1RM then 6 x 2 @ 80%
Split Jerk - 2RM then 3 x 2 @ 90%.

19/7/17

19/7/17

The Norfolk Barbell Club

Front Squat - 6 x 2 @ 80%

“The Bear Complex”

For Time

6 x 6 sets of

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rx: 42.5/60kg

CrossFit Classes

1) Build to a 3RM Snatch
2) EMOM x 10 5 x TNG Snatches @ 75%
3 x Rounds
400m Run
20 TTB
10 Hang Power Snatches (62.5/42.5kg)

Metcon Madness

1) 10 x Min AMRAP
30 x Double Unders
10 x Power Cleans
10 x Pull Ups

2) 12 x Min AMRAP
6 x Burpees
6 x STOH
6 x Box Jumps

3) 12 x Min AMRAP
12 x Wall Balls
12 x TTBs
200m Run

18/7/17

18/7/17

1) Deadlift - 6x3@85%
2) 5 x Min AMRAP
40/30 Cal Row/Bike/Ski BUY IN
12 x Deadlifts (100/70kg)
12 x Burpees

REST 3 x MINS

5 x Min AMRAP
40/30 Cal Row/Bike/Ski BUY IN
10 x Deadlifts (100/70kg)
10 x Pull Ups

REST 3 x MINS

5 x Min AMRAP
40/30 Cal Row/Bike/Ski BUY IN
8 x Deadlifts (100/70kg)
8 x HSPU

17/7/17

17/7/17

1) Build to a 3RM Clean & Jerk
2) EMOM x 10 5 x TNG Clean & Jerks @ 75%
3) Ascending Ladder by 3's for 10 x Mins:
3 Thrusters (40/30kg)
3 Toes to Bar
6 Thrusters (40/30kg)
6 Toes to Bar
9 Thrusters (40/30kg)
9 Toes to Bar
.....

14/7/17

14/7/17

1) 7 x Min AMRAP
100m Sprint
5 x Burpees
10 x Deadlifts (100/70kg)
5 x Pull Ups

2) 7 x Min AMRAP
200m Row
5 x Burpees
10 x Power Cleans (70/45kg)
5 x TTBs

3) 100 x Power Snatches for time (60/40kg)

13/7/17

13/7/17

CrossFit Classes

1) Front Squat - 4 x 6 @ 75%
2) EMOM x 24
1) 10 x STOH
2) 10 x Burpees
3) 10 x Thrusters
4) 10 x Power Cleans
(50/35kg)

The Norfolk Barbell Club

Power Clean - 70% x 3 x 5
Power Jerk (% of split jerk) - 60% x 3 x 5
Push Press - 70% x 5 x 5

12/7/17

12/7/17

CrossFit Classes

1) Every 30 seconds x 12 Mins 1 s Snatch + 1 x Hang Snatche @ 75%
2) 15 x Min AMRAP
5 x TNG Power Snatches (60/40kg)
10 x Pull Ups
30 x Double Unders

The Norfolk Barbell Club

Snatch - 60%x3, 65%x3, 70%x3x4
Snatch Pull - 90% (of sn) x 3 x 4
Back Squat - 70% x 6 x 5

Metcon Madness

1) 12 x Min AMRAP
6 x Turkish Get Ups
12 x KB Swings
30 x Double Unders

2) 10 x Min AMRAP

10 x TTB
10 x Burpees
10 x Deadlifts

3) 10 x Min Ladder going up in 2s
Wall Balls
Jumping Lunges
DB Floor Press

11/7/2017

11/7/2017

1) Back Squat 6 x 2 @ 85%
2) 5 x Rounds
20/15 x Cal Row/Bike/Ski
20 x DB Snatches
20 x DB OH Lunges
(22.5/15kg)

10/7/17

10/7/17

A. For time
10 Bar muscle ups
20 Power clean and jerks @ 100/70kg
20 cal Assault bike
Time cap. 10 minutes

Recover for 5 minutes before part B

B. For time
10 Bar muscle ups
20 Power clean and jerks @ 85/60kg
30 cal Assault bike
Time cap. 10 minutes

Recover for 5 minutes before part C

C. For time
10 Bar muscle ups
20 Power clean and jerks @ 60/40kg
40 cal Assault bike
Time cap. 10 minutes

If you don't have Bar MUs scale with 15 x CTB/Pull Ups or 20 x Ring Rows
Scale the weight in the C&J's as needed but make sure it is heavy for you in Round 1

7/7/17

7/7/17

CrossFit Classes

Karen (150 wall Balls)
Helen 3 x Rounds 400m Run 21 x KB swings 12 x Pull Ups
Annie 50-40-30-20-10 Double Unders Sit-ups

The Norfolk Barbell Club

Back Squat: 1RM
Military Press from Rack: 5 x 5.

6/7/17

6/7/17

CrossFit Classes

1) 1RM OH Squat

2) Nancy
5 x Rounds
400m Run
15 x OH Squats (42.5/30kg)

The Norfolk Barbell Club

Positional work for the snatch
Snatch balance: 3 x 5
1RM Snatch

5/7/17

5/7/17

CrossFit Classes

1) Max Pull Ups
2) Max Press Ups
3) Cindy
20 x min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Squats

The Norfolk Barbell Club

Positional work for the clean
Drop cleans 3 x 5
1 RM Clean

Metcon Madness

1) 2 x Rounds 50 x Front Squats 50 x Push Press 50 x KB Swings 50 x KB Snatches
2) 10 x Min AMRAP
10 x Burpees
10 x Sit-ups
100m Run

3) 12 x Min AMRAP
12 x Cal Row
12 x DB STOH
6 x HSPUs

4/7/7

4/7/7

1) Isabel 30 x Snatches (full Squat)
(62.5/42.5kg)

2) Grace 30 x C&J
(62.5/42.5kg)

3/7/17

3/7/17

1) Power Clean - 10RM TNG
2) Elizabeth
21-15-9
Cleans
Ring Dips
(62.5/42.5)

30/6/17

30/6/17

CrossFit Classes

1) Build to 1rm front squat

2) Team workout
800m run
50 box jump overs
40 TTB
30 deadlifts (100/70kg)
20 muscle ups (or C2B/Pull ups)
30 deadlifts (100/70kg)
40 TTB
50 box jump overs
800m run

The Norfolk Barbell Club

Power Clean + Strict Press: 1+10 x 3, going up in weight.
Paused Front Squat: 4 sets x 3 reps @ 65, 70%, 75%, 80% (Taking the bar to the rock bottom each time)
Bentover Rows: 5 x 5

28/6/17

28/6/17

CrossFit Classes

1) Bench press - 5 x 10 Increase weight each set
2) 1000m row
40 sit ups
30 burpees
20 clean & jerks (60kgs/40kgs)

The Norfolk Barbell Club

Return of the Torokhity complex:

Snatch +
Snatch Push Press +
Overhead Squat +
Snatch Balance +
Overhead Squat
Find a heavy single

Back Squat: 5 x 2 @ 80%

Metcon Madness

1)
50-40-30-20-10
Front Squats
Sit-ups
STOH
(50/35kg split the work how you like)

2) 12 x Min AMRAP
12 x Pull Ups
12 x Burpees
12 x Box Jumps
(you go I go)

3) Ascending Ladder going up in 1's
Wall Balls
Press ups
(do a full round and then your partner goes whilst you rest)

27/6/17

27/6/17

1) Find a 1RM Thruster or Cluster
2) Franpee
21-15-9
Thrusters (42.5/30kg)
Burpees

26/6/2017

26/6/2017

1) 1) 5 x 10 Lunges (bar on back)
***Between each set do 10 x Ab roll outs)
2) EMOM x 20
Even Mins Cindy (5 x Pull Ups, 10 x Press Ups, 15 x Squats
Odd Mins 200m Run

22/6/17

22/6/17

1) Find a 1RM Back Squat
2)
4 x Min AMRAP
10 x Back Squat (60/40kg)
10 x Press Ups

REST 2 x MINS

4 x Min AMRAP
5 x TNG Power Cleans (60/40kg
10 x Pull Ups

REST 2 x MINS

4 x Min AMRAP
5 x TNG Push Press (60/40kg)
10 x Sit Ups

REST 2 x MINS

4 x Min AMRAP
5 x TNG Power Snatches (60/40kg)
10 x Bar Over Burpees

21/6/17

21/6/17

CrossFit Classes

1) 5 Rounds for time
15/12 cal bike/row/ski
2 Rope climbs,
Time cap. 10 minutes

REST 5 x MINUTES

2) 15 – 12 – 9 for time of
200m Run
Thruster @ 60/40kg
Time cap. 10 minutes

REST 5 x MINUTES

3) 21 – 15 – 9 for time of
(cal) Row
Burpee over the rower
Time cap. 8 minutes

The Norfolk Barbell Club

Muscle Clean + Clean Pull + Clean: 1+1+1 x 5 sets. Work up to a medium weight.
Clean EMOMs: 65%x1x5 on the minute. 70%x1x5 on the minute. 75%x1X5 on the minute.
Perform 2 rounds.

Metcon Madness

1) 21-15-9
HSPU's
Power Cleans (70/50kg)
Pull Ups
(Split the work how you like)

2) 12 x Min AMRAP
10 x Deadlifts (70/50kg)
10 x Burpees
10 x Front Squats (70/50kg)
(you go I go)

3) 10 x Min AMRAP
10 x STOH (70/50kg)
10 x TTB's
10 x Cal Row/Bike/Ski
(you go I go)

20/6/17

20/6/17

1) 1 x Snatch Pull + 1 x Hang Power Snatch + 1 x Snatch (build to a max in the complex)
2) 8 Rounds for time
4 Squat snatches @ 80/57.5kg
8 Lateral burpees over the bar
16/12 Cal Row/Bike/Ski
You must come to the bar fully focused each time, accept no missed lifts.
Time cap. 24 minutes

19/6/17

19/6/17

1) Clean & Jerk - Build to a Heavy Single
2) 3 x 1+1 @80%
3) 20 minute AMRAP
400m Run
21 Wall balls @ 9/6kg / 21 KB swings @ 24/16kg, alternating rounds
12 Pull ups

Lunchtime WOD

4 x 600m Run

18/6/17

18/6/17

1) Front Squat - 6 x 2 @ 90%
2) 5 x Rounds
400m Run
5 x Front Squats (70/50kg no rack)
10 x Burpees

14/6/17

14/6/17

CrossFit Classes

1) EMOM x 12
a) 30 x Secs Max Strict Pull Ups
b) 30 secs Max Strict HSPUs
2) EMOM x 20
a) 15/12 cal Row
b) 12 x Ring Dips
c) 12 x Down Ups
d) 12 x Tommy Yule Sit-ups

Metcon Madness

(IN PAIRS)
1) 12 x Min AMRAP
Both Carry KB 200m (24/16kg)
20 x KB Swings (between you)
20 x KB Snatches (between you)

REST 3 X MINS

2) 10 x Min AMRAP
Row 250m
10 x Box Jump Overs
10 x Burpees
(you go I go)

REST 3 X MINS

3) 8 x MIN assending Ladder going up in 2's
DB Squat Cleans
Press Ups
(complete a full round before your partner goes)


The Norfolk Barbell Club

Hang Muscle Snatch - Heavy Triple
Snatch - 70% x 1 x 5
Front squat - 75% x 5 x 5

15/6/2017

15/6/2017

1) Back Squat - 6 x 2 @ 90%
2) In a 16 Min Window complete 5 x Rounds of:
12 x Deadlifts (80/55kg)
9 x Hang Squat Cleans
6 x STOH
***In remaining time AMRAP 200m run***

The Norfolk Barbell Club

Clean from mid-hang - 70% x 2 x 5
Clean pull - 95% x 3 x 5
Push Press - max for day; 80% of that x 2 x 3

13/6/17

13/6/17

1) Front Rack Lunge - Build to a Heavy Set of 4 Reps (2 each eg)
2) 3 x 4 @ 80%
3)
3 x Min AMRAP
10 x Sit-ups
5 x Hang Power Snatch (50/35kg)

REST 2 x Mins

3 x Min AMRAP
10 x Press ups
5 x Hang Power Snatch

REST 2 x Mins

3 x Min AMRAP
10 x Front Rack Lunges
5 x Hang Power Snatch

REST 2 x Mins

3 x Min AMRAP
10 x Front Squats
5 x Hang Power Snatch

REST 2 x Mins

3 x Min AMRAP
10 x Bar Jumps
5 x Hang Power Snatch

12/6/17

12/6/17

1) Clean & Jerk 3 + 1 to 1RM (3 x Cleans + 1 x Jerk)
2) 3 x C&J @ Weight Achived in 1)
3) 26 x Min AMRAP :
12 Burpees
15 Wall balls @ 9/6kg
12 Toes to bars
Rest 30 seconds (before next round)

Lunchtime WOD

5 x Rounds
50 x Double Unders
15 x Hang power Cleans (50/35kg)
15 x Front Squats

11/6/17

11/6/17

1) Back Squat - 6 x 3@85%
2) 5 x Rounds
5 x Back Squats (60/40kg no rack)
10 x Ring Dips
15 x Cal Row/bike/ski

10/6/2017

10/6/2017

Rowing - 6 x 4 Mins @ 28s/m with 2 x Mins rest between intervals

Metcon Madness

12 x Min AMRAP

1) 100m OH Plate Carry
15 x Lateral Plate Burpees
10 x Plate Squats (20/15kg)

2) 10 x Mins
10 x DB OH Lunges
10 x Bupree Deadlifts
10 x Sit-Ups/TTB's

3) 50-40-30-20-10
DB Snatches
Wall Balls

The Norfolk Barbell Club

Drop clean: 50% x 1 x 5
Clean & jerk - 80% x 1 x 5
Pause back squat - 3 sec pause in bottom; work up to a 3 rep max
Stiff-legged deadlift - 3 x 8


9/6/17

9/6/17

1) Build to a Max Deadlift
2) In 35 x Mins complete:
100 x Wall Balls
100 x Double Unders
75 x Deadlifts (80/50kg)
75 x Pull Ups
50 x Cleans (Power or full 80/50kg)
50 x DB Floor Press (22.5/15kg)
25 x Back Squats (80/50kg)
25 x Bar over Burpees
***Reamaining time max distance row***

8/6/17

8/6/17

CrossFit Classes

1) Find a max set of
a) Pull Ups
b) HSPU's
c) TTB's
2) EMOM x 25mins
a) 50-75% of Max Pull Ups
b) 50-75% of Max HSPU's
c) 40 sec of Double Unders
d) 50-75% of Max TTBs
d) 10-12 Burpees

The Norfolk Barbell Club

Paused 3-position snatch (floor, knee, mid-thigh) - 75% x 1 x 5 sets
2 power jerk + 1 split jerk - 75% x 5 x 1 sets
Snatch pull - 85% (of snatch) x 5 x 5

7/6/17

7/6/17

1) Front Squat 6 x 3@85% (between each set do 10 x Roll outs)
2) 14 x Min AMRAP
14 x Wall Balls
14 x DB Snatches
14 x Burpees
(everything must be done unbroken)

Metcon Madness

1) 12 x Min AMRAP
8 x Power Cleans
10 x Burpees
15 cal Row

2) 50-40-30-20-10
Press Ups
TTB's

3) 10 x Min acending Ladder going up in 1's :
Power Snatches
Pull Ups
(complete a full round before your partner goes

The Norfolk Barbell Club

Paused 3-position clean (floor, knee, mid-thigh) - 75% x 1 x 5 sets
Clean pull - 85% (of clean) x 5 x 5
Snatch balance - max for day; 75% of that x 2 x 3

6/6/17

6/6/17

1) Snatch Complex - Build to a heavy Power Snatch, High Hang (HIP) Squat Snatch, OH Squat
2) 3 x Full Snatch (from floor) at the weight achieved in 1)
3) 6 x Min Ladder going up in 2's
2 x Power Snatch (60/40kg)
2 x Bar Over Burpees
4,4 6,6 8,8....

Rest 2 x Mins

6 x Min AMRAP
3 x Squat Snatch (60/40kg)
30 x Double Unders

REST 2 x MINS
6 x Min AMRAP
6 x OH Squats (60/40kg)
12 x Sit-Ups
(use the sme weight for all 3 workouts. Don't go too heavy as you should be able to do all sets TNG/unbroken)

5/6/17

5/6/17

1) "Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground"
2) 20 x Min AMRAP:
18 cal Row
15 Front squats @ 40/30kg (95/65lbs)
12 Push jerks @ 40/30kg"

Lunchtime WOD

25-20-15-10-5 of: Hang Power Snatches (40/30kg)
50-40-30-20-10: Sit-ups
100-80-60-40-20 of: Double-unders

2/6/17

2/6/17

1) Back Squat 6 x 2 @85%
2) In pairs
21-15-9 -9-15-21
Pull Ups
TTB;s
HSPU's
3) (Individual) 500m Row Time trial

1/6/17

1/6/17

1) Find a Heavy Strict Press
2) Find a Heavy Push Press
3)
50 x Double Unders
21 x STOH (60/40kg)
21 x Burpees
50 x Double Unders
15 x STOH (60/40kg)
15 x Burpees
50 x Double Unders
9 x STOH (60/40kg)
9 x Burpees
50 x Double Unders

31/5/17

31/5/17

CrossFit Classes

1) Build to a Max Power Snatch
2) 24 x min EMOM
5 x Power Snatch @80%
10 x Pull Ups
200m Run

Metcon Madness

1)10 x Min AMRAP
10 Calorie row
20 Double-unders
10 Wall balls @ 9/6kg

2)12 x Min AMRAP
8 Power snatches @ 35/25kg
8 Box jump overs @ 24/20”
8 Toes to bars

3) 10 x Min AMRAP
8 Thrusters @ 35/25kg
8 Pull ups
8 Bar facing burpees

30/5/17

30/5/17

1) OH Squat 6 x 2 @85%
2) 5 x Min AMRAP
10 x Single arm DB OH Squat 22.5/15kg (change arm each round)
10 x Wall balls

Rest 2 x Mins

5 x Min AMRAP
10 x DB Snatch
10 x Goblet Squat

Rest 2 x Mins

5 x Min AMRAP
10 x DB Thrusters
10 x Burpees


Lunchtime WOD

EMOM x 30
1) Row/Bike/Ski 15/10 cals
2) 8 x TNG Power Cleans 60/40kg
3) 10 x Down Ups

28/5/17

28/5/17

1) Back Squats - 6x4@80%
2) 5 x Rounds
10 x Front Squats (60/40kg)
15 x TTB's
200m Run

26/5/17

26/5/17

CrossFit Classes

1) Build to a Max Push Press Push Jerk Split Jerk
2) AMRAP X 12 mins
10 x Split Jerks (60/40kg)
20 x SDHP
60 x Double Unders
3) 15 x Min Window 2000m Row
***Remaing Time max GTOH (60/40kg)

25/5/17

25/5/17

1) Build to a heavy Hang Clean Double
2) do 3 x Clean Singles at the same weight
10-1 ladder (20 MIN TIME CAP)

Squat clean 40/30
Strict press
Strict T2B

24/5/2017

24/5/2017

CrossFit Classes

1) Build to a heavy Hang Snatch Double
2) do 3 x Hang Snatch Singles at the same weight
3)5 x Rounds
7 x Muscle Ups (sub for CTB pull ups, or Pull ups or ring Rows as needed)
21 x Burpees

Lunchtime WOD

3 x Rounds:
10 Power Cleans (60/40)
10 Front Squats
10 Jerks
50 DU

METCON MADNESS

1) In pairs, 8 x Min AMRAP,
10 x Down Ups,
10 x DB Squat Cleans. (complete full round whilst parner rests)

- REST 3 x MINS -

2) 12 x Min AMRAP -
30 x Double Unders,
15 x Wall Balls,
5 x Man Makers (alternate exercises with your partner)

- REST 3 x MINS -

3) complete as far as possible in 10 mins going up in 2’s of DB Snatches & KB Swings
(complete full round whilst partner rests)

23/5/17

23/5/17

CrossFit Classes

1) Front Squats 6 x 4 @ 80% (do 10 x Roll Outs between each set)
2) 15 x minute AMRAP
10 x front rack lunges (50/35kg)
15 x box jumps (24/20kg)
20 x Ab mat sit-ups

Lunchtime WOD

"Kelly"
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

22/5/17

22/5/17

For time
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats


Time cap: 35 minutes

19/5/17

19/5/17

CrossFit Classes

1) Build to a 1RM Deadlift (this must be perfect form)
2) In PAIRS 12 x Min AMRAP
20 x Pull Ups
20 x Power Snatches (60/40kg)

REST 3 x Mins

15 x Min AMRAP
20 x TTB's
20 x GTOH (60/40kg)
20 x Bar Over Burpees

The Norfolk Barbell Club

Bench Press (Wide Grip): 5 x 3, work up to a 3RM
Romanian Deadlift: 5 x 5, increase weight but be very careful about form
Weighted Sit Ups: 3 sets of 10

18/5/17

18/5/17

1) Front Squat 6x3@80%
2) 5 Rounds:
9 Power Cleans (70/50kg)
15 Push-ups
21 Air Squats
200 Meter Run

17/5/17

17/5/17

CrossFit Classes

1) EMOM x 12 1 x Power Clean + 1 x Hang Squat Clean + 1 x Front Squat + 1 x Jerk @ 80%
2) 15 x Min AMRAP
3 x Ring MU's
6 x C&J (80/55kg)
9 x Bar Over Burpees

The Norfolk Barbell Club

Clean & Jerk: 15 mins to a daily max
Do five rounds of:
Minute 1: One rep at 80%.
Minute 2: One rep at 85%.
Minute 3: One rep at 90%.

Do three rounds of three TNG power cleans + one split jerk at 75%.



Lunchtime WOD

55 Calorie Row
55 Thrusters (40/30kg)
55 Pull-ups 55 HSPU

Metcon Madness

1) 12 Min AMRAP
10 x Push Press (45/30kg)
10 x Wall Balls
30 x Double Unders

Rest 3 x Mins

12 x Min AMRAP
10 x Pull Ups
10 x cals Row/Bike
10 x Burpee Box Overs

3 x Min Rest

12 x Min AMRAP
10 x KB Swings (24/16kg)
10 x Front Rack Lunges (45/30kg)
10 x Box Jumps

16/5/17

16/5/17

1) Back Squat 6x3 @ 80%
2) 21 x Back Squats
21 x Pull Ups
21 x Burpees
15 x Front Squats
15 x CTB Pull Ups
15 x Burpees
9 x OH Squats
9 x Bar Muscle Ups
9 x Burpees
(70/50kg)

15/5/17

15/5/17

1) 1 x Snatch Every 30 secs x 10 Mins @ 80%
2) Clean Every 30 secs x 10 Mins @ 80%
3) 12 x Min AMRAP
6 x Thrusters (60/40kg)
12 x TTB's

12/5/17

12/5/17

CrossFit Classes

In Pairs

50-40-30-20-10 Deadlifts Hang Power Cleans Jerks (60/40kg)
***EMOM 3 x Burpees***

The Norfolk Barbell Club

Bench Press: 5 x 5
Zercher Squat: 4 x 10
Suitcase KB Carry (Both Hands):3 x 45 secs

11/5/17

11/5/17

1) Build to a Max Power Clean + Power Jerk
2) in 30 x mins complete 10 x Rounds of
30 x Double Unders
20 x Wall Balls
10 x Press Ups
*** You also have to accumulate 100 Cals on the Rower/Skierg/bike

Lunchtime WOD

1 Legless Rope Climb + 1 Regular Rope Climb
10 Clean and Jerks (70/50kg)
1 Legless Rope Climb + 1 Regular Rope Climb
8 Clean and Jerks (70/50kg)
1 Legless Rope Climb + 1 Regular Rope Climb
6 Clean and Jerks (70/50kg)
1 Legless + 1 Regular Rope Climb
4 Clean and Jerks (70/50kg)
1 Legless Rope Climb + 1 Regular Rope Climb
2 Clean and Jerks (70/50kg)

The Norfolk Barbell Club

Snatch Pull + Snatch: Find your daily max in snatch pull + snatch. You are not allowed to let go of the bar after the snatch pull.
Drop down to 80% and do 1+2, 1+3, 1+4, 1+5. Finish the pull every single time and be fearless under the bar.
Overhead Squat: 3 x 3 @ 80%

10/5/17

10/5/17

CrossFit Classes

1) Find a Heavy Power Snatch + Hang Squat Snatch + OH Squat
2) 5 x Single Snatches @ the weight achieved in the complex
3)
30 Burpees over Barbell
400m Run
15 Power Snatch (60/40kg)
800m Run
15 Power Snatch (60/40kg)
400m Run
30 Burpees over Barbell

Lunchtime WOD

CASH IN 100 X DOUBLE UNDERS,
5 X ROUNDS
14 X TTB’s,
7 x Cleans (80/55kg)
CASH OUT 50 X BURPEES

Metcon Madness

1) 10 x Min AMRAP
10 x Deadlifts (100/65kg)
5 x HSPU’s

2) 12 x Min AMRAP
10 x KB Swings (24/16kg)
10 x Thrusters (40/25kg)
10 x KB Snatches (5 each Arm).

3) 12 x min AMRAP
10 x Power Cleans (60/40kg)
10 x Down Ups
10 x sit Ups

The Norfolk Barbell Club

Tempo Clean + Jerk: 1 .x 4 sets.
Clean & Jerk: Work up to 85%.
Front Squat: 3-2- 1- 1- 1- 1- 1.

9/5/17

9/5/17

1) Bench Press - Build to a Heavy Triple
2) 1 x Max set @70%
3) 4 Rounds:
15 Burpee Box Jumps (24/20″)
20 Calorie Row
30 x KB Swings 24/16kg))
400m Run (25min cap)

Lunchtime WOD
For Time:
60 Cal Row
6 x Rope Climbs
6 x Squat Snatches (80/50kg)
40 Cal Row
4 x Rope Climbs
4 x Squat Snatches (80/50kg)
20 Cal Row
2 x Rope Climbs
2 x Squat Snatches (80/50kg)

8/5/17

8/5/17

1) Build to a Heavy Triple Front Squat
2)
3 Rounds:
10 Front Squats (85/60kg)
20 CTB Pull-ups
50 Double-unders (20 min Cap)

Lunchtime WOD

20 x Min AMRAP
1 Round of Strict “Cindy”
30 Double-unders

5/5/17

5/5/17

CrossFit Classes

1) Build to a Max Complex - Clean + Hang Clean + Front Squat + Jerk
2) In TEAMS
200m Barbell Carry
50 x Deadlifts
200m Barbell Carry
50 x Bar Over Burpees
200m Barbell Carry
50 x GTOH
200m Barbell Carry
(50/35kg)

The Norfolk Barbell Club

Deadlift: 4 x 10 @ 65%
Good Morning: 3 x 8 reps
Bentover Dumbbell Row: 4 x 10 reps (each arm)

4/5/17

4/5/17

CrossFit Classes

1) Find a heavy Push Press
2) 2 x Max Sets @50%
3) EMOM x 24
a) 15/12 Cal Row/bike/ski
b) 8 x Push Press (60/40kg)
c) 50 x Double Unders
d) 8 x Power Cleans (60/40kg)

The Norfolk Barbell Club

Thruster: 1-1-1-1-1-1-1 reps.
Take Heavy Single and Perform 3 reps @ 80% EMOM for 9 mins.
Split Jerk: 6 x 2 reps - working up to a heavy double

3/5/17

3/5/17

CrossFit Classes

1) EMOM x 12 Mins
ODD 12 x Pull Ups
Even 12 x HSPU's
2) In 16 x Mins
21 Squat Cleans (50/35kg)
21 KB Swings (24/16kg)
400m Run
15 Squat Cleans
15 KB Swings
400m Run
9 Squat Cleans
9 KB Swings
400m Run
(remaining time max Press Ups)

The Norfolk Barbell Club

High Hang Snatch+ Snatch balance (no dip) + OHS: 1+1+3 x 5 sets
Tempo Snatch Pulls (10 sec up and 10 sec down): 5 x 2 reps
Snatch: Work up to a heavy single.

Metcon Madness

1) - 10 x Min AMRAP
10 x KB Swings
10 x Pull Ups
10 x Press ups

REST 3 x MINS

2) - 10 x MIN AMRAP
200m Run whilst your partner does max Wall Balls

REST 3 x Mins

3) 8 x Mins Ladder going up in 1's of Burpee Box Jumps (alternate rounds with your partner)"

2/5/17

2/5/17

CrossFit Classes

1) Back Squat - 6 x lifts to find a heavy Single
2) 3 x 3 @ 85%
3)
a) 6 x Min AMRAP
6 x Burpees
6 x DB Front Rack Squats

b) 6 x Min AMRAP
6 x Pull Ups
6 x DB Thrusters

c) 6 x Min Ladder going Up in 1's
DB Snatches
TTB's

Lunchtime WOD

EMOMx20:
Odd: 15 Calorie Row/Bike/Ski
Even: 10 Kipping HSPU

29/4/17

29/4/17

Rowing

Death By Rowing

EMOM 5x Cals (Increase Cals every 2 mins by 1 cal)

Metcon Madness

1) 10 x Min AMRAP
200m Run (both)
10 x ManMakers (alternating Reps

2) 12 x Min AMRAP
8 x DB Thrusters
8 x Burpees
8 x DB Snatches
- Alternate exercise with your partner but one working at a time -

3) 10 x Min AMRAP
10 x KB Swings
10 x KB Lunges
10 x Hand release press Ups
- Alternate exercise with your partner but one working at a time"

The Norfolk Barbell Club

2 position Snatch (floor, knee) – 65% x 1+1, 70% x 1+1+1, 75% x 1+1, Daily Max
Halted Snatch Pull (1" from floor, mid-thigh) – 85%x2, 90%x2, 95%x2, 95%x2
Back Squat – 85% x 1 x 5 (attempt these without a belt)

Compete

1) Time Cap 6 x Mins
40 x DU's
10 x Clean (any Variation 50/35kg)
15 x Front Rack Lunges (alt leg)
20 x BOB's
15 x Front Rack Lunges
10 x Cleans
40 x Double Unders

2) In 4 x Mins find max 1 x Clean + 1 x Thruster + 1 x Hanclean + 1 x Thruster

Rest 2 x Mins then

Time cap 6 x Mins
15 Cal Row
3 x Thrusters
12 x Cal Row
6 x Thrusters
9 x Cal Row
9 x Thrusters
6 x Cal Row
12 x Thrusters
3 x Cal Row
15 x Thrusters
(45/30kg)

3) In Pairs
100 Wall Balls
75 x DB Snatches (22.5.15kg)
100 Wall Balls

28/4/17

28/4/17

CrossFit Classes

1) Snatch Max Out (15mins)
2) In Teams:
AMRAP 25:
100 Cal Row
50 Power Cleans (50/35kg)
100 Cal Row
50 Power Cleans (60/40)
100 Cal Row
50 Power Cleans (70/50kg)
100 Cal Row
Max Power Cleans (85/60kg)

The Norfolk Barbell Club

Front Squat : 10@70%, 8@75%, 6@80%, 4@85%, 3@88%, 2@91%
Barbell Curls: 3 x 10, adding weight each set
Skull Crushers: 3 x 10, adding weight each set (with caution)

27/4/17

27/4/17

CrossFit Classes

1) 5x5 Front Squats @80% between each set do 10 x Rollouts
2) 5 x Min Ladder going up in 2's
Burpees
KB Swings(24/16kg)

REST 2 x MINS

5 x Min Ladder going up in 2's
Box Jumps
Goblet Squats (24/16kg)

REST 2 x MINS

5 x Min Ladder going up in 2's
Wall Balls
Pull Ups

The Norfolk Barbell Club

Power Snatch + Snatch: 1+1 x 5 sets (Work up to 8 out of 10 on the perceived exertion scale)
Tempo Snatch Pulls (10 sec up and 10 sec down) 2 reps x 3 sets
Snatch Grip Push Press: 3, 2, 1, 1, 1, 1.

26/4/17

26/4/17

CrossFit Classes

1) 30 seconds on 30 seconds off for 7 x Mins Max TTB's
2) 30 seconds on 30 seconds off for 7 x Mins MaxStrict DB Press
3) 3 x Rounds
10 Deadlifts (120/90kg)
10 Burpee Box Jump (24/20")
10 Hang Power Cleans (85/60kg)
10 Strict HSPU
(To Attempt this workout RX you must have a minimum 1rm Deadlift of 190/140kgs and a min 1rm power clean of 100/70kg)"

Metcon Madness

1) 10 x Min AMRAP
15 x Wall Balls
30 x DU's
10 x Cal Row/bike/ski

2) 10 x Min AMRAP
8 x DB Snatch
8 x Box Jump Overs
8 x Hang Power Cleans

3) 10 x Min AMRAP
10 x STOH
10 x SIT-Ups
10 x Burpees

The Norfolk Barbell Club

Sots Press (Clean Grip) – 3x5
2-position Clean (floor, knee) – 70% x 1+1, 75% x 1+1 x 2, 80% x 1+1 x 2, 85% x 1+1 x 2
Front Squat – 60%%x 4 x 10

25/4/17

25/4/17

CrossFit Classes

1) 5x5 Back Squats @80%
2) For time:
500m Row/400m Run
30 Pull ups
500m Row/400m Run
30 Back Squats (60/40kg)
500m Row/400m Run
30 STOH (60/40kg)
500m Row/ 400m Run

Lunchtime WOD

3 x Rounds
20 Cal Bike/Ski
10 Deadlifts (140/95kg)
60 Double-unders

24/4/17

24/4/17

CrossFit Classes

1) Build to a Heavy complex of 3 Power Cleans + 3 Front Squats + 3 Push Jerks
2) EMOM x 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks @85%"
3) 27-21-15-9:
Power Snatch (50/35kg)
Wallballs (9/6kg)
Cal Row/Bike/Ski

Lunchtime WOD

3 x Rounds:
30 Calorie Row
30 Calorie Bike
30 Burpees

23/4/17

23/4/17

1) 10,8,6,4,2 Bench Press (increase weight each set)
2) 7min AMRAP - 2,4,6, etc
Deadlift (100/70kg)
Strict HSPU

Rest 3 min

7 min AMRAP 2,4,6, etc
Power Cleans (70/50kg)
Pistols

21/4/17

21/4/17

CrossFit Classes

1) 5 x Lifts to find a Heavy Strict Press
2) 4 x Lifts to find a Heavy Power Jerk
3) 3 x Lifts to Find a Heavy Split Jerk
4) In Teams
400m Run With Plate (15/10kg)
125 Deadlifts (70/47.5kg)
400m Run With Plate (15/10kg)
100 Calorie Row
400m Run With Plate (15/10kg)
75 Front Squats (70/47.5)
400m Run With Plate (15/10kg)"

Lunchtime WOD

50-40-30-20-10
Row for calories
10-8-6-4-2-1
D-Ball Shoulders (70/50kg)

20/4/17

20/4/17

CrossFit Classes

1) Every 30 secs for 7 x Mins max HSPU's
2) Every 30 secs for 7 x Mins Max Pull Ups
3) Heavy Helen
5 rounds for time

400m run
21 KB Swings (32/24kg)
Chest to bar Pull Ups

Lunchtime WOD

2 x Rounds
400m Run
26 Hand Release Push-ups
400m Run
26 KBS (24/16kg)
400m Run
26 Sit-ups
400m Run
26 Deadlifts (70/50kg)
400m Run
26 Wallballs
400m Run
26 Box Jumps (24/20"")

The Norfolk Barbell Club

3 Phase Snatch (M/Thigh, Hang, Low Hang) 3rx5s Work Up To Heavy
Clean + Pwr Jerk – Clean + Split Jerk 4rx5s
Back Squat – Find 3RM Then 3rx5s @80-90%
Sots Press – 10rx3s

18/4/17

18/4/17

CrossFit Classes

1) Build to a Heavy Power Snatch + OH Squat
2) 3 x 5 @ 75%
3) 5 x Rounds
2 Mins on 2 Mins off
Max unbroken reps OH Squats (no racks)
remaining time max Press Ups

Lunchtime WOD

3 x Rounds
400m Run
10 Clean and Jerks (70/50kg)
20 C2B Pull-ups

17/4/17

17/4/17

"Wittman"

7 x rounds for time of:
15 x KB Swings (24/16kg)
15 x Power Cleans (42.5/30kg)
15 x Box jumps (24/20")

16/4/17

16/4/17

1) Every 30 Secs x 6 Min Max TTB's
2) Every 30 secs x 6 Mins Max HSPU's
3) 12 x Min AMRAP
6 x Back Squats (60/40kg no racks)
6 x Burpees
6 x Push Press (60/40kg)

14/4/17 GOOD FRIDAY

14/4/17 GOOD FRIDAY

"Fight Gone Bad"

5 rounds of:
Wall-ball, 9/6kg
Sumo deadlift high-pull, 35/25 kg
Box Jump, 20""
Push-press, 35/25kg
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of ""rotate"", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point


The Norfolk Barbell Club

WEIGHTLIFTING COMPETITION
Starts at 11:30 am then followed by a BBQ which gives everyone a chance to say goodbye to Leti before she moves back to Spain

13/4/17

13/4/17

CrossFit Classes

1) Build to a Heavy 5 Rep Bench Press
2) 3 x 5 @80%
3) 10 x Rounds
10 x Power Cleans (70/47.5kg)
10 x Burpees
***Remaining time Max Wall Balls***

Lunchtime WOD

6-9-12-9-6:
Bar Facing Burpees
Front Squats (80/50kg)
C2B Pull-ups

The Norfolk Barbell Club

Build to a 3RM Muscle Snatch
Snatch: 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1, 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1
3 x 5 Snatch Pull @ 90%

12/4/17

12/4/17

The Norfolk Barbell Club

3-Position Clean (floor, knee, mid-thigh)
65% x 1+1+1
70% x 1+1+1
75% x 1+1+1
1RM
Strict Press
8RM then 2 x 8 @ 70%

CrossFit Classes

1) Every 30 Seconds for 6 Mins max Pull Ups
2) EMOM x 6 Mins 1-2 Rope Climbs (legless if Poss)
3) EMOM x 28
a) Run 200m
2) 16 x KB Swings (24/16kg)
3) Row 200m
4) 12 x KB Snatch (24/16kg)

Metcon Madness

1) 12 Min AMRAP

10 x DB Push Press
10 x Wall Balls
10 x DB Goblet Squats

Rest 3 x Mins

12 x Min AMRAP
10 x Pull Ups
10 x cals Row/Bike
10 x Burpees

3 x Min Rest

12 x Min AMRAP
10 x KB Swings (24/16kg)
10 x KB Lunges
12 x Tommy Yule Sit-Ups

11/4/17

11/4/17

1) Build to a Heavy Power Clean + Hang Clean
2) 5 x 1 @ 80%
3) 100 x Front Squats (70/47.5kg)
**Everytime you break do 30 x Double Unders**

Lunchtime WOD

5 x Rounds
20 Cal Bike/Ski
10 D-Ball Shoulder
10 GTOH 80/50kg

10/4/17

10/4/17

CrossFit Classes

1) Build to a Heavy Snatch + Power Snatch
2) 5 x 1 @ 80%
3)
5 x Min AMRAP
10 x DB Snatch (22.5/15kg)
5 x Pull Ups
5 x Burpees

Rest 2 x Mins

5 x Min AMRAP
10 x Press Ups
10 x Goblet Squats
10 x Sit Ups

Rest 2 x Mins

5 x Min AMRAP
10 x Box Jumps
10 x TTB's
10 x DB Thrusters (22.5/15kg)

Lunchtime WOD

3 x Rounds:
10 Deadlifts (100/70KG)
10 Burpee Box Jump Overs (24/20")
10 Hang Power Cleans (70/40kg)
10 Strict HSPU

9/4/2017

9/4/2017

CrossFit Classes

1) 6x 3 @ 80% (between each set do 10 x Roll outs)
2) (In 20 x Mins) 5 x Rounds
10 x Pull Ups
400m Run
(Remaining Time Max Burpees)

Strong Man

5 x Stations
Yoke Carry
Farmer Carry
DBALL over shoulder
Deadlift (Max Lift)
Sled Pull

8/4/17

8/4/17

Rowing

Rowing Comp workout
1) Row 3 Mins
Rest 2 Mins
Row 3 Mins
(Score total distance over 6 x mins)
2) Row 75 Seconds for Max Distance
3) Row 3000m for time (your 1st 750m also has a score)

Metcon Madness

1) 10 x Min AMRAP
3 x DB Cleans
3 x Burpees
(complete a full round whilst your partner rests)

REST 3 X MINS

2) 10 x Min AMRAP
10 x DB Snatches
10 x AIR Squats 10 x Sit-ups

REST 3 x MINS

3) 21-18-15-12-9-6
Thrusters
KB Swings

Th Norfolk Barbell Club

1) Overhead Squat f. Rack
Find your 1RM.

2) Touch & Go Power Cleans
Find your 2RM

3) Touch & Go Push-Press
Find your 3RM. Power clean the weight from the floor every time you start a set.

6/4/17

6/4/17

CrossFit Classes

1) Build to a Heavy Cluster
2) 2 x Max sets @ 50%
3) 10-1 Ladder
HSPU's
DB Thrusters (22.5/15kg)
TTB's

The Norfolk Barbell Club

Sots Press – 3x5, increasing weight is possible
3-position Snatch (floor, knee, mid-thigh) – 65% x 1+1+1, 70% x 1+1+1, 75% x 1+1+1, 1RM
Front Squat - 3x3 @ 75%

5/4/17

5/4/17

The Norfolk Barbell Club

Press in Split – 3x5, increasing weight
Power Jerk + Jerk (% of jerk) – 65% x 2+1, 70% x 2+1, 75% x 2+1, 1RM
Push Press – 70%x5, 75%x5, 5RM

CrossFit Classes

1) Build to a Heavey Snatch Pull, Power Snatch, Hang Squat Snatch, OH Squat
2) 3 x 1 @ 80%
3) 20 x Mins
10 x Rounds
5 x Pull Ups
5 x Power Snatch (60/40kg)
**in remaining time max Double Unders**

4/4/17

4/4/17

1) 10 x Mins to find a heavy Bench Press
2) 2 x Max Sets @ 50%
3) 16 x Min AMRAP
16 x KB swings (24/16 kg)
16 x Press Ups
16 x Single Arm OH Squats (8 Each arm)

3/4/17

3/4/17

1) Build to a heavy Clean Pull, Power Clean, Hang Clean, Front Squat
2) 3 x 1 @ 80%
3) In 20 x Mins complete 5 x Rounds
5 x Power Clean (90/65kg)
3 x Front Squat
10 x Bar Over Burpees
** in the remaining time max GTOH**
(this is supposed to be heavy so go hard. It is meant to really challenge you so go heavy and enjoy )

30/3/17

30/3/17

CrossFit Classes

"TEAMS - Complete the following for time:

100 Calorie Row

100 Deadlifts 70/50kg

80 Calorie Row

80 Hang Power Cleans 70/50kg

60 Calorie Row

60 Front Squats 70/50kg

40 Calorie Row

40 Push Jerks 70/50kg

20 Calorie Row

20 Clusters, 70/50kg

The Norfolk Barbell Club

Welcome back
CrossFit Total - Back Squat, Strict Press, Deadlift (15 mins for each lift)
To be accompanied by the Top Gun soundtrack

30/1/17

30/1/17

CrossFit Classes

1) Back Squat - 5 x 3 @ 85%
In between each set do 10 x Roll Outs

2) 16 x Min AMRAP

8 x DB/KB Thrusters (20/15kg)
200m Run
8 x Press Ups

The Norfolk Barbell Club (Intensity)

“PAINSTORM XIX”
As Many Rounds as Possible (AMRAP) in 40 minutes


5 Deadlifts (35/25 kg)
5 Hang Power Cleans (35/25 kg)
5 Front Squats (35/25 kg)
5 Push Presses (35/25 kg)
5 Back Squats (35/25 kg)

29/3/17

29/3/17

CrossFit Classes

1) Find a max set of Pull Ups (if you can’t do any do Jumping Pull Ups) -
2) Every 30 seconds for 6 x Mins 40% of max set. -
3) Find a Max Set of HSPU’s -
4) every 30 seconds for 6 x mins 40% of max set
5) 12 x Min AMRAP
12 x TTB’s
12 x Burpees
12 x Box Jumps

The Norfolk Barbell Club

Clean & Jerk - daily max (15mins)

Power clean + TNG clean + power jerk + split jerk - daily max (15mins)

Drop down to 90% and do three additional sets.
Drop down to 80% and do one additional set but double up in reps.
Drop down to 70% and do one additional set but triple up in reps.

The Norfolk Barbell Club (Intensity)

Power Clean - 3RM

“Five Days of Spring”

3 Rounds, reset to the start and working your way to the top each time.

1 Deadlift (60kg/40kg)
2 Thrusters (60kg/40kg)
3 Push Press (60kg/40kg)
4 Power Cleans (60kg/40kg)
5 Power Snatches (60kg/40kg)


Lunchtime WOD
16 x min AMRAP
8 x DB Squat Cleans (20/15kg),
16 x KB Swings(24/16kg),
400m Row

28/3/17

28/3/17

"SAM"

40 x Min AMRAP
8 pull ups
8 TTB
67 DU's
48 deadlifts (80/55kg)
26 kettle bell swings (24/16kg)
3 rope climbs
16 burpee box jumps

27/3/17

27/3/17

1) Push Press - 5 x 5 climbing in weight - Between sets do 12 x Turkish Get Ups at heaviest weight possible
2) 3 x Rounds
25 x Sit-ups
25 x Power snatch (35/25kg)

24/3/17

24/3/17

1) 10 x Mins to find a heavy Deadlift

2) In Teams - 100 x Double Under BUY IN (scale with 300 x Singles)

20 x Min AMRAP

50 x Pull Ups (Scale with 75 x Ring Rows or 50 x banded Pull Ups)
40 x Burpees
30 x DB Snatches (22.5/15kg)
20 x Pistols (scale with 40 x AIR SQAUTS)
10 x HSPU’s (Scale with 20 x Push Ups)
5 x Rope Climbs (scale with 10 x Ring Rows per rope climb)

23/3/17

23/3/17

CrossFit Classes

1) Back Squat - 6 x 4 @ 80% (between each set do 30 sec hollow hold and 30 sec arch hold)
2) 14 x Min AMRAP
7 x Back Squats (60/40kg with no rack)
7 x TTB's
14 x KB Swings (24/16kg)

The Norfolk Barbell Club

Back Squat
6 x 3 @ 80%

Clean & Jerk
Time Cap : 15 mins

Male: 60kg for 30 reps, 80kg for 20 reps, 100kg for AMRAP..
Female: 45kg for 30 reps, 55kg for 20 reps, 70kg for AMRAP.

Then:

Establish a 1RM Clean & Jerk in 8 minutes.

No rest-time between each station. Scale the weights as needed.

22/3/17

22/3/17

CrossFit Classes

1) Push Press - 8 x Mins to Find 1 Rm
2) 2 x Max sets @ 50%
3) 100 x Power Cleans (70/47.5)
* EMOM 5 x Burpees
(to RX the workout you must have a power clean of 100kg + for men and 70kg + for women)

The Norfolk Barbell Club

Snatch
DAILY MAX then:
Do five additional singles at 90%.
Do five additional doubles at 80%.
Do five additional triples at 70%.
Twist: The triples have to be performed with a three second pause in the bottom- and top position. If you lose your balance by having to step forward or back as you stand up it’s a no-rep. If you get no-repped, or if you completely fail a lift, the whole set is no-repped and will have to be done again after a short break.

Snatch Pull
5 sets of 3 reps at the weight of your 1RM snatch.

The Norfolk Barbell Club (Intensity)

Front Squat
6 x 2 @ 80%

Snatch
Time Cap : 15 mins

Male: 40kg for 30 reps, 60kg for 20 reps, 70kg for AMRAP..
Female: 25kg for 30 reps, 35kg for 20 reps, 45kg for AMRAP.

Then:

Establish a 1RM snatch in 8 minutes.

No rest-time between each station. Scale the weights as needed.

19/3/17

19/3/17

1) Bench Press 5-5-5-5-5 (building to heavy set)
2) 8 x 500m Row / 2 mins rest

18/3/17

18/3/17

Happy Birthday ALEX

Metcon Madness

1) 10 x Min AMRAP
30 x Burpees whilst parner Holds 2 x DB's overhead
30 x Sit-ups whilst partner does hollow hold

2) 12 x Mn AMRAP
30 x KB Swings
30 x Goblet Squats
30 x KB Snatch
(15 x reps each then change)

3) 12 x Min AMRAP
30 x Jumps Squats (sync)
400m Run (both)

17/3/17

17/3/17

Team Workout

1) In Pairs - 10 x Mins to find heavy C&J
2) In Pairs - 10 x Mins to find heavy Snatch
3) In 20 x Mins complete 3 x Rounds of:
200m Run (with Barbell)
30 x STOH
30 x Front Squats (60/40kg)
in the remaining time max thrusters

Lunchtime WOD

1) 15 x Min AMRAP
100m Double KB Carry
15 x KB Swings
15 x Slam Balls

2) 10 x Min AMRAP
10 x Wall Balls
10 x Burpees
10 x Jumping Lunges (each leg)

16/3/17

16/3/17

CrossFit Classes

1) Back Squats 5-5-5-5-5 (building to a heavy set) Between each set do 20 x Hollow Rocks
2) EMOM x 20
1) 45 Sec Row
2) 45 secs max Box Jumps
3) 45 Secs Max Burpees
4) 45 secs max Pull Ups

15/3/17

15/3/17

CrossFit Classes

1) EMOM x 10 Mins
1 x Power Clean + 1 x Hang Squat Clean + 2 x Front Squats @ 75% (of 1RM Clean)
2) 50-40-30-20-10
Wall Balls + 400m Run with ball

Lunchtime WOD
1) EMOM x 8 mins
8 x Power Cleans @ 75%
2) EMOM x 5 mins 8 x STOH @ 60%
3) 21-15-9
Burpees
Cal Row

14/3/17

14/3/17

1) Deadlift - 10 x Mins to Build to a Heavy Triple (with perfect form)
2) TTB's 4 x 10
3) 12 x Min Ladder going up in 2's
Deadlift (60/40kg)
TTB's
HR Press Ups

13/3/17

13/3/17

CrossFit Classes
1) 20 secs on / 20 secs off x 8 Top Pull Up Hold
2) 20 secs on / 20 secs off HSPU
3) Happy 30th Bday ED
30 x Mins AMRAP
30 x DB Snatch (22.5/15kg)
30 x Double Unders
30 x Sit-ups
400m Run

Lunchtime WOD

1) 5 x Rounds
250m Row
15 x Box Jumps
15 x Press Ups

2) 3 x Rounds
10 x KB Swings
10 x Goblet Squats
200m Run

Skills Class
1) Pull Ups
2) Pistols

10/2/17

10/2/17

1) In Pairs
Complete as many GTOH's as possible in 8 Mins 60/40kg (you can split the work how you like)

2) In Pairs
AMRAP x 12 Mins
100m KB Carry (24/16kg)
15 x KB Swings
10 x Box Overs
(alternate exercises with partner)

3) In Pairs
In 10 Mins
Row 250m whilst your partner does burpees. Rotate exercises as soon as the row is complete (score is the number of burpees)

9/3/17

9/3/17

CrossFit Classes

1) 6 x 2 back Squats @ 80-90%
2) 16 x Min AMRAP
16 x KB Swings
8 x Goblet Squats
4 x GTOH (80/50kg)

The Norfolk Barbell Club (Intensity)

FInd a 5RM Overhead Squat

“Linchpin Test 8”

3 Rounds for Time

21 Deadlifts (82.5/60kg)
7 Overhead Squats (82.5/60kg)

Use one barbell, no rack - scale as needed.

8/3/17

8/3/17

CrossFit Classes

1) Build to a Heavy Clean fo the Day
2) Build to a Heavy Snatch for the day
3) 21-15-9
Cleans Hang
Snatches (50/35kg)
10 x Min cap

The Norfolk Barbell Club

Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1 x 5
Clean Pull – 90%x2, 95%x2, 100%x2, 105%x2
Back Squat – 75%x2x4

The Norfolk Barbell Club (Intensity)

1) FInd a 3RM Cluster

2) 30 mins EMOM:
3 x Cluster at 70% of 3RM weight.

7/3/17

7/3/17

CrossFit Classes
1) 10 x mins to find a Max Push Press + Push Jerk
2) 4 @90%
3) 50-40-30-20-10
Wall Balls (9/6kg)
Double Unders
Push Press (40/25kg)

6/3/17

6/3/17

CrossFit Classes

1) 6 x 2 Front Squats @90%

2) 3 x Mins
6 x Cleans (70/47.5kg)
Remaining time max Burpees
Rest 2 x MINS
x 4


Lunchtime WOD

8 x rounds
Row 250m
10 x Pull Ups
20 x DB Snatches


Skills

1) Pull Ups
2) TTB's
3) Squat

4/3/17

4/3/17

Rowing

2 x 2000m rate increase / 4 min Rest

Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm.

Metcon Madness

1) 21-15-9 - 9 - 21
DB Thrusters
Burpees

REST A FEW MINS

2) 10 x Min AMRAP
10 x Press Ups
10 x KB Swings
10 x Goblet Squats

REST 3 x MINS

3) 10 x Min AMRAP
5 x Man Makers
10 x Sit-ups
10 x DB STOH

2/2/17

2/2/17

CrossFit Classes

1) Back Squats 10-8-6-4-2 increase weight each set
2) EMOM x 24 Mins
a) 15/12 x Cal Row
b) 10 x Back Squats (60/40kg)
c) 10 x Burpees
d) 10 x STOH (60/40kg)

The Norfolk Barbell Club (Intensity)

Behind-the-neck jerk 1-1-1-1-1-1 reps (work up to a heavy single)

For Time:

Push Jerk 10-8-6-4-2 reps @ 80% of your BTN Jerk
The bar must be taken from the floor.

1/3/17

1/3/17

CrossFit Classes

1) EMOM x 12 - 5 x TNG Snatches @ 60%
2)
a) 5 x Min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Squats

b) 5 x Min AMRAP
5 x TTB's
10 x KB Goblet Squats
15 x Double Unders

c) 5 x Min AMRAP
5 x Bar Muscle Ups/CTB Pull ups/Pull Ups
10 x Burpees
15 x KB Swings

Lunchtime WOD

50-40-30-20-10
KB Swings
Double Unders
OH Walking Lunges

28/2/17

28/2/17

1) 5 x 5 Front Squats @ 75%
2) 15 x Min AMRAP
5 x DB Cleans
10 x KB Swings
200m Run

27/2/17

27/2/17

CrossFit Classes

AM Classes 17.1

For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

PM Classes

1) Every 30 Secs x 12 x Mins 1 x Clean & Jerk @ 70-80%
2) 10 x Rounds
1 x Power Clean
3 x Thrusters
5 x Bar Over Burpees
(70/47.5kg)

Lunchtime WOD

7x Rounds
500m Row
15 x Sit Ups
10 x Ring Rows

26/2/17

26/2/17

1) OH Squats - 6 - 5 - 4 - 3 - 2 - 1
2) 14 x Min AMRAP
7 x GTOH (60/40kg)
14 x Pull Ups

25/2/17

25/2/17

Rowing

Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece. (Try to increase your speed in each interval)

Metcon Madness

1) 12 x Min AMRAP
12 x Synchronised Burpees
12 x Synchronised Squats

REST 3 x Mins

2) 10 x Min AMRAP
20 x Lunges
20 x Mountain Climbers
10 x KB Swings

3 x Mins REST

3) 10 x Mins AMRAP
10 x V-Ups
10 x Press Ups
100m Run

The Norfolk Barbell Club

power snatch+snatch: 1+1 x 5 sets….work up to 8 out of 10 on the perceived exertion scale. work position and technique and speed.
tempo snatch pulls: 10 sec up and 10 sec down=1 rep…..do 2 reps x 3 sets.
front squat: 3, 2, 1, 1, 1, 1.

24/2/17

24/2/17

AM CrossFit Classes

In Pairs
100 Wall Balls
100 DB Snatches (22.5/15kg)
100 Cal Row 100
HR Press Ups
100 TTB's
100 Box Jumps
In the remaining time max distance row

Lunchtime WOD

1) 21-15-9
Slam Balls/Dballs
KB Carries
Burpees

2) EMOM x 8 50 secs on 10 secs to move to next station
a) Ski
b) DB Press ups
c) Assault Bike
d) Renegade Rows

PM CrossFit Classes

The CrossFit Games OPEN Workout 17.1

23/2/17

23/2/17

1) 8 x 250m Row 1 min rest
2) EMOM x 12 1-2 Rope Climbs

22/2/17

22/2/17

CrossFit Classes

1) Build to a max set of 1 x Strict press 2 x Push press 3 x Jerks
2) 7 x Rounds
10 x Burpees
20 x STOH (40/25kg)
40 x Double Unders

The Norfolk Barbell Club

Clean & Jerk (1+1) - 60%, 65%, 70%, 75%, 80% x 3 sets
Clean Pull - 90% (of cln) x 2, 95%x2, 100%x2
Jerk Balance- 1-1-1-1-1


The Norfolk Barbell Club (Intensity)

Build up to a heavy Torokhty complex:

Snatch +
Snatch Push Press +
Overhead Squat +
Snatch Balance +
Overhead Squat


Open Workout 12.2

10 mins AMRAP:

Females:
20kg Snatch, 30 reps
35kg Snatch, 30 reps
45kg Snatch, 30 reps
55kg Snatch, as many reps as possible

Males:
35kg Snatch, 30 reps
60kg Snatch, 30 reps
75kg Snatch, 30 reps
95kg Snatch, as many reps as possible

21/2/17

21/2/17

1) back Squats 5 x 5 @75%
2) 5 x Min AMRAP
10 x DB Snatch
10 x Burpees

Rest 2 x Mins

5 x Min AMRAP
10 x OH DB Lunges
10 x DB Press Ups

Rest 2 x Mins
5 x Min AMRAP
10 x DB Thrusters
10 x Burpee Deadlifts

22.5/15kg

19/2/17

19/2/17

1) OH Lunge 6 x 6 (increasing in weight each set)
2) 21-15-9
Power Cleans (60/40kg)
Pull Ups
Box Jumps

20/2/17

20/2/17

CrossFit Classes

1) 1 x Snatch every 30 secs for 15 x Mins @70-80%
2) Nancy
5 x Rounds
400m Run
15 x OH Squats (42.5/30kg)
20 x Min Time cap

Lunchtime WOD
1) 5 x Rounds
5 x Cleans
500m Row
2) 21-15-9
Sit-Ups
Box Jumps

Skills Class

1) TTB's
2) TBC

18/2/17

18/2/17

Rowing

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy/rest

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Metcon Madness

1) 12 x Min AMRAP
200m Partner Carry
10 x KB Swings Each

REST 3 x MINS

2) 10 x Rounds
10 x Seesaw Press Ups
10 x Partner Sit Ups

Rest a few mins

3) 10 x Min ascending ladder going up in 1's
DB Squat Cleans
DB STOH
(complete a full round whilst your partner rests)

The Norfolk Barbell Club

Hang Snatch– 3RM
Then 5 x 3 @ 80%
Hang Clean + Jerk - 1RM
Then 5 x 1 @ 80%
Back Squat - 3-3-3-3-3

17/2/17

17/2/17

CrossFit Classes

1) In Pairs
10 x Min AMRAP
20 x HSPU’s
20 x Wall Balls

2) 10 x Rounds
Row 500m
20 x Burpees Over Rower

The Norfolk Barbell Club

Strict Press - 8RM
Then 2 x 8 @ 80%
Deficit Deadlift 3 x 5, increasing weight
Pendlay Rows 4 x 10, increasing weight (carefully)

16/2/17

16/2/17

CrossFit Classes

1) 1RM Thruster
2) Cindy
20 x Min AMRAP
5 x Pull Ups
10 x Press Ups
15 x Squats

The Norfolk Barbell Club (Intensity)

Build Up to a 1RM Snatch

AMRAP 15 Minutes
4 Hang Power Snatch
8 Snatch
12 Overhead Squats

Rx: 35/50kg

15/2/17

15/2/17

CrossFit Classes

1) 1RM Snatch
2) 15 x Min AMRAP
5 x Power Snatch (60/40kg)
30 x Double Unders
10 x TTB’s

Lunchtime WOD

7 x Rounds
7 x Burpees
7x Pull Ups
7 x Cleans (Heavy)

The Norfolk Barbell Club

Snatch Pull x 2 + Snatch + OHS - 1RM
12 min EMOM at 70%
Front Squat 3-3-3-3-3 (increasing weight - from the floor)

The Norfolk Barbell Club (Intensity)

Build up to a 1RM Clean

EMOM - 15 mins
6 reps OTM for 6 mins @ 60%
4 reps OTM for 4 mins @ 70%
3 reps OTM for 3 mins @ 80%
2 reps OTM for 2 mins @ 90%

14/2/17

14/2/17

1) Bench Press 5 x 5
2) 4 x Min AMRAP
10 x DB Snatch
5 x Down Ups

Rest 2 x Mins

4 x Min AMRAP
10 x Goblet Squats
10 x DB Press Ups

REST 2 x Mins

4 x Min AMRAP
10 x DB Thrusters
5 x Burpee Deadlifts
(22.5/15kg)

13/2/17

13/2/17

CrossFit Classes

1) 1RM C&J
2) 10 x Rounds
5 x Cleans (70/47.5kg)
8 xPull Ups

Lunchtime WOD

10 x Min AMRAP
10 x KB Swings
10 x Burpees
10 x KB Lunges

Rest 3 x Mins

10 x Min AMRAP
10 x Goblet Squats
10 x KB Thrusters

Finisher on the Rowers

Skills Class

1) Muscle Ups
2) Box Squat

12/2/17

12/2/17

1) 1 RM Front Squat (not just a heavy one but a max out)
2) 50-40-30-20-10
Double Unders
Sit-Ups
Goblet Squats (16/12kg)

11/2/17

11/2/17

Rowing

500m 2 x Min Rest x 8

Metcon Madness

1) 12 x Min AMRAP
12 x Sit-ups
10 x Press Ups
8 x KB Swings
(you go I go)

REST 3 x MINS

2) 10 x Min AMRAP
10 x Plate GTOH
10 x OH Plate Lunges
10 x Plate Row
(You go I go)

REST 3 x MINS

3) Ladder going up in 1's
DB Squat Cleans
DB STOH
(complete a full round before your partner goes)

The Norfolk Barbell Club

Snatch - 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, HS
Clean & Jerk - 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, HS
Snatch Pulls- 3 x 5 @ 90%

Compete

(1) Viking Kelly
For time:
3 rounds of:
20 x Calorie Row
20 x Box jumps (24” male / 20” female) – step ups ARE permitted
20 x Wall ball (20lb to 10 foot male / 14lb to 8 foot female)
Score: Your time to complete the full sequence of movements.

(2) Thruster / Bar over burpee ladder
In a 6 minute window, complete as much of the following ladder as possible, increasing by 3 reps
each round:
3 x Thrusters (30kg male / 20kg female)
3 x Bar over burpees
6 x Thruster (30kg male / 20kg female)
6 x Bar over burpees
9 x Thruster (30kg male / 20kg female)
9 x Bar over burpees
12 x Thruster (30kg male / 20kg female)
Etc.
Bar over burpees should be performed over a separate bar with bumper plates.
Score: total reps performed in the 6 minute window. E.g. if you reach 11 thrusters in the round of 12
your score will be 3+3+6+6+9+9+11 = 47

(3) Max ring muscle ups in 1 min / max pull-ups in 1 min / max jumping pullups
in 1 min
Please read the below carefully about what you should submit!
• If you have ANY muscle ups you should enter a muscle up score AND a pull-up score (the 2 x 1
minute intervals can be done separately – they do not have to be consecutive minutes)
• If you have NO muscle-ups then enter max pull-ups ONLY.
• If you have NO pull-ups enter max jumping pull-ups ONLY.
The score used for seeding will be EITHER your pull-up/jumping pull-up score OR the total of your
muscle up score and your pull-up score if you have entered both (we will combine these scores – you
should enter them as separate values).
Score: total reps (and movement)
(4) Max toes to bar in 1 min / max sit-ups in 1 min
If you have ANY toes to bar you should only enter the toes to bar score. If you have NO toes to bar
then enter max sit-ups.
Score: total reps (and movement)

10/2/17

10/2/17

CrossFit Classes

1)Double DT (24 x Deadlifts 18 x Hang Power Cleans 12 x STOH (70/47.5kg))
2) Karen (150 Wall Balls)
Isabel (30 x Snatches)
Grace (30 x Clean & Jerks)

Lunchtime WOD

20 x Min AMRAP
20 x Box Jumps
20 x Front Squats
20 x KB Swings

The Norfolk Barbell Club

Zercher Squat 5 x 5, increasing weight
Bench Press 3RM
DB Tricep Extensions 3 sets x 8 reps with 30-45 sec rest between sets

9/2/17

9/2/17

CrossFit Classes

1) 1RM Push Press
2) 3 x 5 @ 70%
2) AMRAP X 14 Mins
7 x STOH (70/47.5kg)
14 x TTB's
21 x Double Unders

The Norfolk Barbell Club (High Intensity)

Build Up to a 1RM Push Jerk

“AIR Force”

20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats

Rx: 30/42.5kg

8/2/17

8/2/17

Crossfit Classes

1) Back Squat 1RM
2) 10-1 Ladder
HSPU's
Pull Ups
Cleans (60/40kg)

Lunchtime WOD

4 x Rounds
Row 500m
20 x DB Snatch
10 x Burpees Over Rower

The Norfolk Barbell Club

Clean Pull x 2 + Clean + Jerk - 1RM
12 min EMOM at 70%
Back Squat 3-2-1-1-1 (don’t max out)

The Norfolk Barbell Club (Intensity)

“The Bear Complex” (January Retest)

For Time

6 x 6 sets of

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rx: 42.5/60kg

7/2/17

7/2/17

1) Deadlift 5x5 @75-85%
2)
3 x Min AMRAP
5 x Man Makers
10 x Box Jumps

Rest 2 x Mins

3 x Min AMRAP
10 x Box Step Overs
10 x DB Snatches

2 x Min Rest

3 x Min AMRAP
5 x Burpee Box Jumps
10 x DB Thrusters

6/2/17

6/2/17

CrossFit Classes

1) Snatch 1RM
2) 5 x Rounds
5 x Snatch (60/40kg)
10 x Back Squats
10 x Burpees
(20 Min Cap)

Lunchtime WOD

7 x Min AMRAP
7 x Cleans
7 x Bar Over Burpees

7 x Min AMRAP
7 x KB Swings
7 x Goblet Squats

7 x Min AMRAP
7 x STOH
7 x Sit-Ups

Skills Class

1) HSPU's
2) Clean
https://youtu.be/EKRiW9Yt3Ps

4/2/17

4/2/17

Rowing Club

Row 500m@R20
500m@R22
500m @R24

REST 4 x MINS
x 3

Metcon Madness

1) 10 x Min AMRAP
5 x Power Cleans
5 x Bar Over Burpees
10 x Lunges

REST 3 X MINS

2) 12 x Min AMRAP
12 x Wall Balls
12 x DB Snatches
12 x Press Ups

REST 3 x MINS

3) 5 x ROUNDS
30 x Partner Sit-Ups
20 x Synchronised Air Squats
10 x Synchronised KB Swings

Barbell Club

Build Up to a 3-Position Clean (Floor, Above Knee, Power Position) 1RM
Drop -25% EMOM 3-Pos Clean for 12 minutes
Push Press - 5RM

Compete

1) 15.5
27 - 21 - 15 - 9
Cal Row
Thrusters (42.5/30kg)

2)Helen
3 x Rounds
400m Run
21 x KB Swings
12 x Pull ups

31/1/17

31/1/17

1) Bench Press - 5 x 5
2) Tabata 20 secs on 10 secs off x 8
a) Box Jumps
b) Press Ups
c) Wall Balls
d) Burpees
d) Sit-Ups

28/1/17

28/1/17

Rowing Club

5 x 1000m @ 2K Pace with 3 x Mins rest between intervals

Metcon Madness

1) AMRAP x 12 Mins

12 x OHPlate Lunges
10 x Plate GTOH
8 x Burpee to Plate

REST 3 X MINS

2) AMRAP x 10 Mins

8 x KB Swings
5 x Goblet Squats

3) Ladder x 8 Mins going up in 1's of
Box Jumps & Sit Ups

Barbell Club

Overhead Squat: 3, 2, 1, 1, 1, 1,1
Snatch: Daily Max
Clean and Jerk: Daily Max

27/1/17

27/1/17

CrossFit Classes

1) Build to a 1Rm Push Press
2) build to a 1RM Push Jerk
3) In Teams
75 deadlifts (70/45kg)
50 pull ups
25 hang cleans (70/45kg)
50 push ups
75 overhead squats (50/35kg)
50 pull ups
25 shoulder to overhead (50/35kg)

Someone must be rowing at all times

Barbell Club

Back Squat - 10RM
SLDL - 3x5 (with Dumbbells)
Bicep Curls - 4 x 10 (not to failure)

26/1/17

26/1/17

CrossFit Classes

1) Back Squat 6 x 4 @80%
2) AMRAP x 16 mins
8 x Burpees
12 x Box Jumps
16 x KB Swings (24/16kg)

The Norfolk Barbell Club (High Intensity)

Find your daily max in power snatch + snatch. You are not allowed to drop the bar after the power snatch but have to take it down and reset from the floor; so no TnG either. It’s very important that you try to pull the bar high and catch it high in the power snatch.

Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.

25/1/17

25/1/17

CrossFit Classes

1) Rope climb technique work
2) 6 x 8 DB Floor Press
3) 7 x Rounds
7 x TTB's
7 x Deadlifts (100/70kg)
7 x Wall Balls

The Norfolk Barbell Club

Hang Clean - 1RM then 5 singles at 75%
Push Press - 1RM then 5 singles at 75%
Front Squat- 75% x 5 x 3

Wednesday The Norfolk Barbell Club (High Intensity)

Work up to a 1RM on Split Jerk
Clean Ladder - working off your Clean 1RM with an 15-minute time cap
Perform 10 reps @ 75% of your 1RM
Perform 8 reps @ 80% of your 1RM
Perform 6 reps @ 85% of your 1RM
Perform 4 reps @ 90% of your 1RM
Perform 2 reps @ 1RM

Lunchtime WOD

5 x Rounds
5 x Man Makers
10 x Burpees
15 x Squats

24/1/17

24/1/17

CrossFit Classes

1) Find a Heavy Clean & Jerk

2)

5 min amrap

4x Bar Muscle Up/6xCTB/8xPull Ups

10x Power Snatch 35/25kg

rest 2 mins

5min amrap

6x HSPU's

12x Power Clean and Jerk 35/25kg

rest 2 mins

5 min amrap

8x Press Ups

14x Front Squats 35/25kg

Gymnastics

Handstand box walks - 3sets
•Handstand box leavers
3x3
•Handstand hold practice
•15 minute AMRAP
•5x headstand leavers (feet don't touch the floor)
•10x pistols
•8x handstand shoulder taps
•15x hollow rocks

23/1/17

23/1/17

CrossFit Classes

1) Build to a heavy Snatch
2) Using the weight of your heaviest Snatch do 6 x 3 OH Squats
3) 21 - 15 - 9
Snatches (full) (60/40kg)
Bar Over Burpees

Lunchtime Wod

2 x Rounds

Row 500m
10 x Pull Ups
Row 500m
10 x Deadlifts
Row 500m
20 x Back Squats

Skills Class

1) Double Unders
2) Rope Climbs
3) Snatch

22/1/17

22/1/17

1) Front Squats 6 x 2 @ 80%

2) 5 x Min AMRAP
5 x TTB's
5 x Cleans

Rest 2 x MIns

5 x Min AMRAP
5 x Back Squats (no rack)
5 x Bar Over Burpees

Rest 2 x Mins

5 x Min AMRAP
5 x Front Squats
5 x Pull Ups

All 3 5 x min workouts to be done at the same weights - RX = 60/40kg

21/1/17

21/1/17

Rowing

1x19minute piece

4mins r20
3mins r22
2mins r24
1min r26
2mins r24
3mins r22
4mins r20

The split should average out within 5s of best 5k pace. So for a 20min 5k (2.00 split), you should average 2.05 or better

Metcon Madness

1) 12 x Min AMRAP
12 x KB Swings
6 x Press Ups
12 x Renegade rows
(you go I go)

REST 3 X MINS

2) 10 x Min AMRAP

50m Plate carry
10 x Burpees to plate (alternating)

REST 3 x MINS

3) 7 x Rounds

14 x Medball Sit-ups
14 x Synchronised Plate GTOH


The Norfolk Barbell Club

Snatch – 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3
Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1
Clean Pull – 85%x2, 90%x2, 95%x2
Back Squat – 70%x2, 75%x2, 80%x2, 85%x2


Compete

15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

20/1/17

20/1/17

CrossFit Classes

Teams of 3

1500m Row/SKI/Bike
60 Clean & Jerks (60/40kg)
60 Pull-ups
20 Synchronised Burpees
80 Wall Balls
80 Box Jumps (24″/20″)
100 One-Arm DB Snatches (20/15kg)

Lunchtime WOD

50 x Double Unders
20 x Back Squats
40 x Double Unders
20 x Back Squats
30 x Double Unders
20 x Back Squats
20 x Double Unders

Barbell Club

Bench Press
Find your daily max in singles.
Drop down to 70% and do 75 reps for time.
Front Squat
Find your daily max in front squat doubles.
Do three additional singles at the weight of the heaviest double.

19/1/17

19/1/17

CrossFit Classes

1) Back Squats - 6 x 5 @ 80%
2) 3 x Rounds
30 x Hang Power Cleans (52.5/37.5kg)
30 x Wall Balls (Men 9 KG to 10' target and Women 6kg to 10'target)
30 x Cal Row
(20 x Min Time Cap)

The Norfolk Barbell Club (Intensity)

Back Squat: 65%x 5, 75%x 5, 85%x 5 + as many as possible
.
“Snatch Bear Complex” 5 rounds
7x unbroken snatch bear complex
*1 rep = 1x power snatch + 1x overhead squat + 1x snatch push press + 1x overhead squat.
*Rest as needed between rounds

Rx: 30/50kg.

18/1/17

18/1/17

The Norfolk Barbell Club

Snatch from Power Position – 70%x2, 75%x1, 80%x1, 70%x2, 75%x1, 80%x1
Power Clean + Power Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 70% x 1+1, 75% x 1+1, 80% x 1+1
Front Squat – 75%x2x3
2-Arm DB Overhead Carry - 3 x 50m

The Norfolk Barbell Club (Intensity)

Thruster technique work
Work up to a 1RM thruster
Break for 5 mins
Death By Thrusters (15 mins timecap) @ 25kg/40kg (scale weight as needed)

CrossFit Classes

1) Ring Dips - EMOM x 6 (30 secs on 30 secs off)
2) L-sit Holds - EMOM x 6 (30 secs on 30 secs off)
3) 5 x Rounds
250m Row/Bike/SKI
6 x TGU's (24/16kg)
40m Bear Crawl

Lunchtime WOD

EMOM x 24 Mins
1) 10 x Deadlifts
2) 40 x Secs Mountain Climbers
3) 15 x Ring Rows
4) 15 x Press Ups

17/1/17

17/1/17

CrossFit Classes

1) Build to a max Push Press + Split Jerk
2) 6 x sets @ 80%
3) 15 x Min AMRAP
10 x STOH (70/50kg)
10 x Bar Over Burpees
10 x KBSwings (24/16kg)

Gymnastics

5x5 Head stand tuck leaver
•5x5 head stand like leaver
•5x5 head stand straddle leaver
•Banded handstand hold practice
•5 rounds for time -
5x wall walks
10x shoulder taps
5m handstand walk

16/1/17

16/1/17

CrossFit Classes

1) Build to a Max Squat Clean + Thruster
2) 30 x Hang Squat Cleans
30 x Push Press
30 x Thrusters
30 x Box Jumps
30 OH Squats
30 x CTB Pull Ups
(42.5/30kg)

Lunchtime WOD

20 x Min AMRAP
5 x DB Squat Cleans
10 x DB Snatches
15/12 x Cal Row

Skills Class

1) Squat (+under load)
2) TTB Kipping progressions
3) 9 x Mins
3 x TTB
6 x Press Ups
9 x Squats

15/1/17

15/1/17

CrossFit Class

1) Build to a Heavy Snatch + OH Squat
2) 5 more sets at 90%
3)
EMOM x 10 Mins Complete 2 x Snatch (at 80%) + 20-30Double Unders
THEN Straight into
EMOM x 10
2 x Snatch + 5 x Bar Over Burpees

Strongman

EMOM x 30 - 30 secs on 30 secs off -
1) Yoke Carry
2) DBALL Carry
3) Fat Grip Deadlift Hold
4) DB Clean & Press
5) Farmer Carry
6) Duck Walk (KB)

13/1/17

13/1/17

CrossFit Classes

1) Back Squat 6 x 4 @80%
2) In Teams
Row 50 x Cals
50 x Pull Ups
50 x Burpees over the rower
Row 50 x Cals
50 x Wall Balls
50 x TTB's
Row 50 x Cals

Barbell Club

Friday

Deadlift - 3RM
Then: 5 x 3 @ 70%
Bench Press (Comp. Pause) - 1 RM
Then 3 x 2 @ 80% (still paused)
400m Weighted Lunge - choose your weight very carefully

12/1/17

12/1/17

CrossFit Classes

1) Build to a Heavy Strict Press
2) 1 x max set of strict press at 50%
3) 3 x 10 Pendlay Row
(building in weight but use your max strict press weight for you 1st set then increase after)
4) 7 x Rounds
10 x STOH (50/35kg)
10 x Deadlifts
30 x Double Unders
(15 Min Time Cap)

The Norfolk Barbell Club (Intensity)


1) Front squat: 10 rounds – Every 90 seconds perform:
-1x pause front squat + 1x front squat (Work up to a max 1+1 for the day)
*For the pause squat, pause for 3 seconds in the bottom position.

2) 30 min EMOM: Snatch

Use 70% of your 1RM

1st min: Perform one snatch
2nd min: Perform two snatches
3rd Min: Perform three snatches
Repeat

11/1/17

11/1/17

CrossFit Classes

1) EMOM x 7 Mins Max TTB's in 40 secs
(these are to be kipping TTB's - If you can't do them then work on a kipping knee raise gradually getting higher until you are able to link TTB's)
2) EMOM x 7 Mins Max Turkish Get Ups in 40 secs
3) a 5 x Min AMRAP
5 x CTB Pull Ups
5 x Press Ups

REST 2 x Mins

b 5 x Min AMRAP
5 x Burpees
1 x Rope Climb

Rest 2 x Mins

5 x Min AMRAP
5 x DB Snatch (Each Arm)
5 x HSPU's

The Norfolk Barbell Club

“The Bear Complex”

For Time

6 x 6 sets of

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Rx: 42.5/60kg


Lunchtime WOD

5 x Rounds
10 x Deadlifts
20 x Wall Balls
20 x Double Unders
10 x DB Strict Press

10/1/16

10/1/16

1) Front Squat 6 x 4 @80%
2) 5 x Rounds
2 x Mins on 2 x Mins off

10 x Thrusters (60/40kg) +max KB swings (24/16kg) in remaining time

9/1/17

9/1/17

CrossFit Classes

1) 10 x Mins to establish a Power Clean + Power Jerk 2RM.
2) Every 2 x Mins x 5 do a double at 90%.
3) "Grace" 30 x Clean and Jerks (62.5/42.5kg) 10 x Mins Time Cap

Lunchtime WOD

EMOM x 24
1) Row 15/12 Cals
2) 16 x KB Swings
3) 8-10 Burpees
4) 10 x DB Floor Press

Skills Class

1) Double Unders 10 x Mins If you have them we are looking at efficiency. If you can't do DU's then we are looking at how you can get them
2) The Squat. 10 x Mins looking at the Squat position and then squat position under load
3) Pull Ups - Strict/Kipping/Butterfly
4) AMRAP x 10 Mins
5 x Pull Ups
10 x Squats
20 x Double Unders

8/1/17

8/1/17

1) Back Squat 6 x 3 @ 80%
2) 12 x Min AMRAP
6 x Burpees
6 x STOH
6 x Back Squats (50/35kg)

7/1/17

7/1/17

Rowing

Every 3 x Mins x 5
Row 600m and complete 5 x Burpee over the rower

Metcon Madness

1) 12 x Min AMRAP
6 x Burpee Box Jumps
6 x DB Snatches
6 x Wall Balls

REST 3 x MINS

2) 9 x Min AMRAP
9 x KB Swings
9 x Goblet Squats
9 x Both Run 200m

REST 3 x MINS

3) 8 x Min Acending Ladder going up in 1's of Pull Ups and Press Ups

Barbell Club

1) Front Squat - 3, 2, 1, 1, 1, 1, 1 Choose your weight. Aim for a daily max.
2) Snatch Work up to a heavy single (2 attempts MAX)
3) Back off 10 kg, then work back up to the original heavy single Snatch

Compete

1)
15.1a
9 x Min AMRAP 15 x TTB's 10 x Deadlifts 5 x Snatches (52.5/35)
15.1b
1-rep-max clean and jerk
6-minute time cap

2)15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
(85/57kg)

6/1/17

6/1/17

CrossFit Classes

1) Establish a 3RM split jerk.
2) Three additional sets of triples at 90%
3) 20 x Min AMRAP
6 x Muscle Ups (scale with 12 x Pull Ups)
20 x Power Snatches
20 x Power Cleans
20 x STOH
(50/35kg)

5/1/17

5/1/17

1) Front Squat Build to a Heavy Single
(this is the start of the Russian Squat Cycle)
2) 10 x Rounds
5 x Front Squats (100/70kg)
10 x Box Jumps (24/20")

4/1/17

4/1/17

CrossFit Classes

1) EMOM x 6 1 x Rope Climb
(if good at rope climbs try and do them legless if need to scale to lying rope pull ups)

2) EMOM x 6 30x secs of pull up work
(try and do as many as possible in the time period and work on a weakness. If you are good at kipping or butterfly pull ups of vice versa then work on strict and vice versa. If you need to scle try and avoid bands and do jumping pull ups)

3) 15 x Min AMRAP
10 x DB Snatch (20/15kg)
10 x Chin Ups
10 x Press Ups

3/1/17

3/1/17

CrossFit Classes

1) Build to a Heavy Triple Hang Clean
2) 5 x Doubles (from the floor at weight achieved for heavy trile hang)
3) 3 x 3 Min Workouts

3 x Min AMRAP
5 x Cleans
5 x TTB's

REST 2 x MINS

EMOM x 3 Mins
5 x Power Cleans + 5 x Press Ups

REST 2 x MINS

Max Reps in Every Min x 3 Mins
a) Max Air Squats
b) Max STOH
c) Max Cleans

(keep weight the same for all 3 workouts RX is 60/40kg)

Gymnastics

20x reach overs (10 on each arm)
5x hollow snaps
X3
EMOM x10 35% strict ring MU
SCALED - Mu transition
3min amrap
3x ring MU
6x burpee box overs
Rest 1 min
3 min amrap
3x Bar MU
15x Double Unders
Rest 1 minute
10 min amrap
3x ring MU
6x burpee box overs
3x bar MU
15x double unders
Scaled - bar MU: chest to bar/pull up/dips
Ring MU: ring MU transitions

31/12/16

31/12/16

"MURPH"

1 x Mile Run
100 x Pull Ups
200 x Press Ups
300 x Squats
1 x Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 10kg vest or body armor, wear it.

30/12/16

30/12/16

CrossFit Classes

1) 3000m Row + 100 Box Jumps EMOM Change exercise
2) In Pairs
10 x Rounds
20 x Deadlifts
20 x Slam Balls
50 x Double Unders

29/12/16

29/12/16

1) Front Squat to 3rm for the day

2) 1 x Max rep set @ 60% of 3rm

3)
5 x Min AMRAP
10 x Burpees
10 x Back Squats (60/40kg)

Rest 3 x Mins

5 x Min AMRAP
Row 200m
10 x KB Swings

Rest 3 x Mins

5 x Min AMRAP
10 x DB Snatches (20/15kg)
10 x Goblet Lunges

27/12/16

27/12/16

"Wittman"

7 x Rounds

15 x KB Swings (24/16kg)
15 x Power Cleans (42.5/30kg)
15 x Box Jumps (24/20")

24/12/16

24/12/16

12 Days of Christmas

1 x Snatch
2 x OH Squats
3 x Squat Clean
4 x STOH
5 x Front Squats
6 x Hang Power Cleans
7 x Thrusters
8 x Barbell Lunges
9 x Back Squats
10 x Deadlifts
11 x Bar Over Burpees
12 x Air Squats
(42.5/30kg)

23/12/16

23/12/16

CrossFit Classes

1) 3-3-3-3-3 Deadlfts
2) Ring Dips Max set between each set of Deadlifts
3) In Pairs - 20 Mins to complete
20 x Cleans 20 x bar Over Burpees
30 x Cleans 30 x Bar Over Burpees
40 x Cleans 40 x Bar Over Burpees
50 x Cleans 50 x Bar Over Burpees
Remaining time Max Cal Row

Barbell Club

5 reps @ 75%
3 reps @ 85%
1 reps + @ 95% (the + means if you can do more reps, do more reps and log how many extra you achieved)
Or
Accessory Work: 3 x 1 min weighted plank

21/12/16

21/12/16

1) 5 x Front Squats EMOM x 10 @ 75%
2) AMRAP x 20 Mins
5 x Pull Ups
10 x Thrusters
15 x Burpees

20/12/16

20/12/16

1 )Strict Press 1-1-1-1-1
2) Push Press 3-3-3-3-3
3) Push Jerk 5-5-5-5-5
(aim to add around 30% on your lifts from Strict Press to Push Press and then another 30% from Push Press to Push Jerk)
4) Conditioning

19/12/16

19/12/16

CrossFit Classes

1) Power Clean - 12 x Mins to find a Heavy Single for the day
2) EMOM x 6 Mins 2 x Power Cleans @ 90%
3) "The Cheif"
5 x Rounds
AMRAP x 3 Mins
3 x Power Cleans (60/40kg)
6 x Press Ups
9 x Air Squats
REST 1 MIN BETWEEN ROUNDS

15/12/16

15/12/16

1) Back Squat - 5 x 6 @ 75%
2) Between each set do 10 x Ab Roll Outs
3) 5 x Rounds
200m Row
3 x power Cleans (90/60kg)

14/12/16

14/12/16

CrossFit Classes

1) EMOM x 8 Mins
1 x Rope Climb
2) EMOM x 8 Max Pull Ups in 30 secs
3) "Kelly"
5 x Rounds
400m Run
30 x Box Jumps
30 x Wall Balls

Barbell Club

Power Snatch: 60%, 65%, 70% x 2 sets, 75% x 2 sets
Power Clean + Power Jerk - 2(1+1) - 60%, 65%, 70% x 2 sets, 75% x 2 sets
Clean Pull - 85% (of cln) x 2, 95%x2, 105%x2x3

13/12/16

13/12/16

1) Bench Press - Build to a Heavy Triple
2) Build to a Heavy Double (should be no less than than the triple)
3) 14 x Min AMRAP
14 x KB Swings
14 x Burpees
14 x Squats

12/12/16

12/12/16

CrossFit Classes

1) Build To a Heavy Clean Triple
2) Build to a Heavy Double (should be no less than than the triple)
3) "DT"
5 x Rounds
12 x Deadlifts
9 x Hang Power Cleans
6 x STOH
70/47.5kg

Barbell Club

RETEST “Regionals Snatch Ladder” - working off your Snatch 1RM with an 11-minute time cap
Perform 10 reps @ 75% of your 1RM
Perform 8 reps @ 80% of your 1RM
Perform 6 reps @ 85% of your 1RM
Perform 4 reps @ 90% of your 1RM
Perform 2 reps @ 1RM


Snatch Pull - 100% (of sn) x 3, 105% x3, 110%x3x2
Front Squat - 70%x3, 75%x3, 80%x3, 3RM

8/12/2016

8/12/2016

1) EMOM x 15
1 x Hang Power Snatch
+
1 x Snatch
+
1 x OH Squat
@ 80-85%1RM

2) "Annie's Big Sister"
Double Unders vs Sit-ups 60-50-40-30-20-10

6/12/16

6/12/16

1) Bench Press - 5 x Sets to build to a heavy set of 5 reps
2)
"Randy"
75 x Power Snatches (35/25kg)

5/12/16

5/12/16

CrossFit Classes

1) 10 x Mins to find 10RM Deadlift
2) "Karen" 150 x Wall Balls 9/6kg
(make sure that every rep is a true rep. Full Squat and then hit the target. If it takes a bit longer then that is fine)

Barbell Club

Snatch + Hang Snatch: Daily Max
Snatch Push Press + OHS: : 5+3, 4+2, 3+2+, 2+1, 1+1, choose the weight.
Snatch High Pulls: get acceleration on bar: 2 sets x 3, 2, 1 reps


4/12 16

4/12 16

1) Find a Heavy Snatch +Hang Snatch
2) 5 x Snatch @ weight achieved in 1)
3) 7x Min AMRAP

7 x Power Snatch (50/35kg)
7 x Bar Over Burpees

Rest 4 x Mins

7x Min AMRAP
7 x Pull Ups
7 x HSPU's

2/12/16

2/12/16

CrossFit Classes

1) Spend 15 x Mins working on Clean & Jerk

2)
50 x Burpees
10 x Clean & Jerks (70/45kg)
75 x Box Jumps (24/20")
10 x Clean & Jerks
100 x Hollow Rocks
10 x Clean & Jerks
75 x Db Snatches (25/17.5kg)
10 x Clean & Jerks
50 x Burpees

Barbell Club

Back Squat - 6 x 4 @ 80%
Bench Press - Find a 5RM
Then -15% 3 x 5
Accumulate 50 Ab Rollouts

1/12/16

1/12/16

1) Push Jerk + Push Press - Build to a max
2) 5x1@85%
3) 12 x Min AMRAP
12 x Push Press (50/35kg)
12 x KB Swings (24/16kg)
30 x Double Unders

30/11/16

30/11/16

CrossFit Classes

1) Back Squat 6x3@80%
2) Row 500m x 6 Rest approx 2 x Mins Between each interval

Barbell Club

Power Clean - 1RM then 5 singles at 75%
Power Jerk - 1RM then 5 singles at 75%
Front Squat- 75% x 5 x 3


28/11/16

28/11/16

CrossFit Classes

1) Build to a max Cluster
2) 3 x 5 Thrusters @ 70%
3) For Time
50 x Cal Row
25 x Pull Ups
100 x Double Unders
25 Pull Ups
50 x DB Thrusters (2 x 20/15kg)

Barbell Club

Hang Snatch: 3RM then 5 singles at the same weight.
Snatch Push Press + OHS: : 5+3, 4+2, 3+2+, 2+1, 1+1, choose the weight.
Snatch High Pulls: get acceleration on bar: 2 sets x 3, 2, 1 reps

29/11/16

29/11/16

CrossFit Classes

1) EMOM x 12
2 x Clean Pulls + 1 x Power Clean @80-85%

2) 21-15-9
Power Cleans (70/45kg)
Wall Balls (9/6kg)

25/11/16

25/11/16

CrossFit Classes

1)In Pairs with one working at a time 6 x Mins to find max C&J
Then 3 x Mins Max Bar Over Burpees

2) In Pairs for Time
150 x Wall Balls
100 x Pull Ups
50 x HSPU's
50 x TTB's
10 x Rope climbs

Barbell Club

Front Squat: 10x 3 at 78%
Back Squat: 3 x 3 at 75%
Overhead Squat: 5 sets of singles….moving up in weight each set to a med to heavy single on last set. NOT A MAX.

24/11/16

24/11/16

1) Back Squat - 6 x 5 @ 80%
2) 16 x Min AMRAP
6 x Turkish Get Ups (24/16kg)
8 x KB Snatches (each arm)
12 x Goblet Squats (24/16kg)

23/11/16

23/11/16

Barbell Club

1) 3 pos snatch: floor 1 rep, hang 1 rep, high hang 1 rep. work up to 75-80% or 7.5 or 8.0 on the perceived exertion scale for 5 sets.
2) Snatch Push Press: 5, 4, 3, 2, 1
3) Snatch Pulls: get acceleration on bar: 3 sets x 3 reps….start at 90%, 95%, 100%

CrossFit Classes

1) Clean - 2-2-2-2-2-2
2) 7 x Rounds
7 x Power Cleans (80/55kg)
7 x Pull Ups
7 x KB Swings (24/16kg)

22/11/16

22/11/16

1) Deadlift - 6 x 3 @80%
(between each set do 10 x Ab Roll Outs

2) 5 xRounds
40m Bear Crawl
20 x Slam Balls
10 x Down Ups

21/11/16

21/11/16

CrossFit Classes

1) EMOM x 8 3 x Power snatches (70/40kg)

2) Every 2 mins x 5 complete 3 x Rounds
1 x Power Snatch + 2 x OH Squats + 3 x Bar Over Burpees

3) in 20 x Mins and in any order complete
20 x Muscle ups/30 x CTB/30 x Pull Ups/ 40 x Ring Rows
30 x HSPU's/DB Press
40 x TTB's/hanging knee raises
50 x sit-ups
2000m row/run/ski

Barbell Club

Snatch: Start light and every 90 seconds perform 1 single for 10 singles or when you miss 3 times.
Clean and Jerk: same as snatch.
Front Squat: 1, 1, 1, 1, 1, work to a heavy single.

18/11/16

18/11/16

CrossFit Classes

100 Deadlifts
80 Hang Power Cleans
60 Front Squats
40 Jerks
20 Thrusters
(62.5/42.5kg) One athelete works at a time

***EMOM everyone does 5 x Burpees***

Barbell Club

3 Position Clean: floor 1 rep, hang 1 rep, high hang 1 rep.
work up to 75-80% x 5 sets /
Power Jerk +Jerk (Off Rack): : 1+1 x 5 sets.
Clean Pulls: 3 sets x 3 reps, 90%, 95%, 100%


17/11/16

17/11/16

1) Strict Press - Build to a 1RM
2) 5 x Strict Press @ 75 %
Between each set do 10 x double KB OH Press at moderate weight
3) 15 x Min AMRAP
10 x Burpees
10 x Box Jumps
10 x KB Swings

16/11/16

16/11/16

CrossFit Classes

1) 1 x Snatch Pull + 1 x Snatch x 10 Sets increasing the weight as you go
2) 21 - 15 - 9
OH Squats
Press Ups
TTB's
(60/40kg)

Barbell Club

Hang snatch
Find your daily max in hang snatch doubles. You are not allowed to drop the bar in between reps.
Do five additional singles at the weight of the heaviest double.

Snatch
Find you daily max in snatch singles.
Do five additional singles at 90%.

15/11/16

15/11/16

CrossFit Classes

1)Back Squat - 6x4@80%

2) EMOM x 20
a) Row 45 secs as fast as possible
b) 15 x KB Swings 24/16kg
c) 45 secs Double Unders
d) 15 x Goblet Squats

Gymnastics

Turkish get up practice (heavy KB or barbell)
3rounds for time:
•10x Turkish get up with heavy KB (5on each side)
•Gymnastic swimming
•15x hollow rock 15x Arch rocks
4 minute AMRAP - 5xTTB + 2xBar muscle up
2 minute rest
4 minute AMRAP - 4xTTB + 3xCTB
2 minute rest
4 minute AMRAP- 3xTTB + 4xPull ups

14/11/16

14/11/16

CrossFit Classes

1) Power Clean + Hang Squat Clean + Front Squat + Push Jerk to a max
2) 5 @ 80%
3) 5 x Rounds
5 x Cleans
10 x Push Press (60/40kg)
10 x pull Ups

Barbell Club

Snatch Day
Establish your daily 1RM in snatch.
Drop down to 70% and do a thirty minutes EMOM. One rep in the first minute, two reps in the second, three reps in the third and back to one rep in the fourth.

13/11/16

13/11/16

1) Bench Press - 5x3@85%
2) Pendlay Row - 3x5
3)
Remembrance Sunday WOD

11 min AMRAP
1:00 Silence
11:00  AMRAP

11 Hang Power Snatches (95/65)
11 Burpee
11 Lunge (95/65) [bar on back]
11 Hollow Rock 

At the first 11:00 mark pause and remember for entire 1:00 before starting 2nd 11:00 at point you left off.

12/11/16

12/11/16

Rowing

5 x 5 min / 2 min rest

Row five 5 minute pieces with 2 minutes rest between

Metcon Madness

1) In Pairs 10 x Min AMRAP
Both Run 200m
10 x Synchronised Goblet Squats
10 x Synchronised KB Swings

REST 3 x MINS

2) In 8 x Mins complete as many DB Squat Cleans as possible in your pairs (split the work how you like)

REST 3 x MINS

3) 10 x Min AMRAP
10 x Box Jumps
10 x DB STOH
10 x Press Ups on the Dumbbells

Barbell Club

Snatch Day
Establish your daily 1RM in snatch.
Drop down to 70% and do a thirty minutes EMOM. One rep in the first minute, two reps in the second, three reps in the third and back to one rep in the fourth.


11/11/16

11/11/16

CrossFit Classes

In Teams

1) Back Squat 6 x Mins to find max back squat total (weight x Reps) - Load the bar and when the clock starts you cannot change the weight

2) "Melvin"

61 x Power Cleans (50/35kg)
61 x Burpees
61 x Power Snatches (50/35kg)
61 x Burpees
61 x Front Squats (50/35kg)
61 x Burpees


Barbell Club

Back Squat - 1RM with 5 sec pause in the bottom
Bench Press - 3RM, then -5&-10% for 3 x 2
Front Rack Lunges with KB - 4 x 1 min efforts

10/11/16

10/11/16

1) OH Lunges - 5 x 6 (3 each leg) increase weight each set
2) 5x3 Push Press - increase weight each set
3) EMOM x 15
a) Row 45 secs
b) 30 x Jumping Lunges
c) 12 x STOH 50/35kg)

9/11/16

9/11/16

Barbell Club

Establish your daily 1RM in a full clean.
Drop down to 75% and do a thirty minutes EMOM. One rep in the first minute, two reps in the second, three reps in the third and back to one rep in the fourth.

CrossFit Classes

1) Deadlift - Find a heavy Single with perfect form
2) 5 x 3 @ 75%
3) 21-15-9
Burpees
HSPU's
KB Swings 24/16kg

8/11/16

8/11/16

1) OH Squat 6x3@85%
2) AMRAP x 20 Mins
5 x Power Snatch (60/40kg)
200m Run
10 x Pull Ups

7/11/16

7/11/16

Crossfit Lift Off

6/11/16

6/11/16

1) Front Squat 6x4@80%
2) 30-20-10
Pull Ups
DB Thrusters (2x20/15kg)

5/11/16

5/11/16

Rowing

8 x 2 min @ 28 spm / 1 min easy
Row eight 2 minute pieces at a stroke rate of 28. Row for one minute at light pressure between each piece.

Metcon Madness

1) Max KB Swings in 8 mins whilst your partner holds a handstand
(swings can only be done whilst partner is inverted and you can change over as many times as you like)

- REST 3 x MINS -

2) in 12 x Mins complete as far as possible going up in 2’s - ascending ladder DB/KB Push Press and Burpees
2,4,6,8,10 ….. (complete 2 Push Prees & 2 Burpess and then your partner goes onto 4 & 4 and so on) -

- REST 3 x MINS -

3) 50-40-30-20-10 Partner MED BALL Sit ups and WALL BALLS"

Barbell Club

Clean & Jerk - HS; 75% x 1+1 x 4 (% of HS)
Snatch - HS; 75% x 1x 4 (% of HS)
Push Press - 75% x 5 x 3

4/11/16

4/11/16

CrossFit Classes

1) In Pairs
Row 150/100 Cals whilst your Partner does Russian KB Swings (24/16kg)
2) In Pairs (20 min cap)
50 x Turkish Get Ups (24/16kg)
50 x KB Snatches
50 x synchronised Burpees
50 x TTB’s
50 x Pull Ups

Barbell Club

Back Squat 5RM
Deadlift 3RM
Kang squats 3 x 8 reps

3/11/16

3/11/16

1)Snatch + Hang Snatch + OH Squat - Find your max in the Complex
2) 5 x Snatch at the weight achieved in 1)
3) 21-15-9 Pull Ups
Power Snatches (50/35kg)

2/11/16

2/11/16

CrossFit Classes

1) BenchPress 6x4@80%
2) EMOM x 20
a) 60 x DU’s
b) 20 x HR Press Ups
c) 16 x DB Snatches
d) 200m Run

Barbell Club

Snatch - 15 mins to find a heavy double
Then 70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1

Clean & Jerk - 15 mins to find a heavy double
Then 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1

1/11/16

1/11/16

1) Back Squat 6x4 @ 80%
2) Ascending Ladder going up in 2’s for 15 Mins
Wall Balls (9/6kg)
Burpees

31/10/16

31/10/16

CrossFit Classes

1) Clean to a Heavy TNG Triple
2) 6 x 1 @ Weight of Max Triple
3) Emom x 14 mins
a) max reps cleans (50/35kg)
b) Max Cal Row

30/10/16

30/10/16

1) 3 x Push Press + 2 x Push Jerk + 1 x Split Jerk - Work up to a max in this complex
2) 5 x 3 Push Press @ weight achieved in complex
3) 16 x Min AMRAP
8 x Pull Ups
8 x Front Rack Lunges (60/40kg)
8 x Bar Over Burpees

29/10/16

29/10/16

Rowing Class

4 x 750m / 2 min easy

Row four 750 meter pieces. Row for two minutes at light pressure between each 750.

Metcon Madness

1) FOR TIME - Row 250 m each x 10 (1 person working whilst the other rests)

REST approx 3 x Mins

2) - 12 x Min AMRAP -
8 x DB Thrusters, 8 x Burpees, 8 x DB Snatches
- Alternate exercise with your partner but one working at a time -

REST 3 x Mins

3) 10 x Min AMRAP -
10 x KB Swings, 10 x KB Box Overs, 10 x Hand release press Ups
- Alternate exercise with your partner but one working at a time -

Barbell Club

Clean + Power jerk + Split jerk - Find your daily max in the complex.
Do five additional sets at 90% but with two cleans. You are not allowed to drop the bar but have to take it down and reset in the starting position.
Accummulate twenty clusters at 70% of the heaviest weight you managed in the complex. Keep the bar close to the body in the pull, be super quick and precise in the transition under the bar and feel that you get that perfect bounce out of the bottom position.

Back Squat - 6 x 2 @ 80%

Compete Class

Workout 1:
3 min amrap max power output test
Clean & jerk
Score = weight x reps

Workout 2:
EMOM x 10
Each min complete 1 x DL ascending by 1 rep each minute + in the remaining time max DU's.
Score is total DU's

Workout 3:
Part a) 8 min amrap
12 x wall balls 9/6
8 x toes to bar
6 x burpee box jumps 30/24
Straight into
Part b) 2 min max cal row
Score = A & B

28/10/16

28/10/16

CrossFit classes

1) In Teams AMRAP x 16 Mins
8 x GTOH (70/50) (split reps how you like)
200m Run (both run)

2) In Pairs 25 min Time Cap
50 x Power Snatches
50 x OH Squats
50 x Power cleans
50 x Front Squats
50 x Pendlay Rows
50 x Bar Over Burpees
(60/40kg)

Gymnastics

EMOM x10
30's false grip hold
5x ring pull ups (in false grip)
Strict muscle up progression -
EMOM x6
50% of unbroken set
Ring muscle up progression
(All scaled/supported muscle ups available for all work outs)

Barbell Club

Powerlifting Total Max Out:
15 mins to find a back squat 1RM
15 mins to find a bench press 1RM
15 mins to find a deadlift 1RM

27/10/16

27/10/16

1) Back Squat - 6 x3 @ 85%
*** Between Each set do 30m OH Single KB Walk (keep your core tight and do not twist your body) ***
2) 21-15-9
KB Swings
KB Box Step Ups
Turkish Get Ups
24/16KG
15 x Min Time Cap

26/10/16

26/10/16

Barbell Club

3 Position Cleans: (floor, mid thigh, high hang)Work up to 80% of best clean, then perform 5 sets.
Jerks off Rack: 3, 3, 2, 2, 1, 1,
Good Mornings 10 x 3 sets use weight of your choice. Use good form!

CrossFit Classes

1) Build to a Heavy Clean & Jerk in no more than 6 x Lifts

2) EMOM x 10

3 x Cleans + 1 x Jerk @ 75%

4) 3 x Rounds
12 x Thrusters (50/35kg)
12 x Bar Over Burpees

25/10/16

25/10/16

CrossFit Classes

1) Bench Press
5 x 3 @ 80%

2) OH Squat
3 x 5 @ Moderate Weight

3) "Nancy"
5x Rounds
15 x OH Squats (42.5/30kg)
400m Run

Gymnastics

Parallette leaver press
Box handstand hold
Hand stand push up practice
For time -
50 x handstand push ups
50 x pistols
50 x chest to bar
50 x v-Sits
*every time you break within a set you must complete 25 double unders*

24/10/16

24/10/16

CrossFit Classes

1) Front Squat - 6 x 3 @ 85%
*** Between each set perform a max effort set of ring pull ups***
2) EMOM x 24
a) 15 x Wall Balls (9/6kg)
b) 15 x Down Ups
c) 15 x Box Jumps (24/20")

Barbell Club

3 Position Snatch (floor, mid thigh, high hang)Work up to 80% of best snatch, then perform 5 sets.
Snatch Push Press+ Overhead Squat+ Overhead Squat: Find a Heavy Single with a hold in bottom for 2 sec. of each squat.
Front Squat: 3, 2, 1, 1, 1, 1, 1

23/10/16

23/10/16

1) Back Squat - 6 x 3 @ 85%
2) Strict Press - 3 x 5 (moderate weight)
3) 30-20-10
KB Swings
Goblet Squats
Burpees
Finish with 400m Sprint

22/10/16

22/10/16

Rowing

2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min rest/easy

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in between each piece.

Metcon Madness

1) - 10 x MIN AMRAP
20 X JUMPING LUNGES
20 X AIR SQUATS
10 X BURPEES
(alternate exercise with partner)

REST 3 X MINS

2) - 12 X MIN AMRAP
12 X KB SWINGS
10 X DB/KB SQUAT CLEANS
8 X DB/KB STOH
(alternate exercise with partner)

REST 3 X MINS

3) - FOR TIME (split the work how you like)
50 X WALL BALLS
50 X SIT UPS
50 X HR PRESS UPS
200 X SINGLE UNDERS
800M RUN (BOTH RUN)

Barbell Club

power snatch + snatch: use 80% of best power snatch: 1+1 x 5 sets resting no more than 2 min between sets.
power clean+front squat+jerk: use 80% of best power clean: 1+1+1 x 5 sets resting no more than 2 min between sets.
front squat: 1, 1, 1, 1, 1, work to a heavy single.

Compete

1) 30 Hang Power Clusters for time (70/45kg)
Every time you put the bar down you do double Unders
1st time you put it down 20 x DU's
2nd time you put it down 40 x DU's
3rd time you put it don 60 x DU's
going up another 20 x DU's each time you put it down

2) 21-15-9

Pull Ups
Wall Balls (Men 9kg to 12ft target, Women 6kg to 10ft target)

Rest 2 x Mins

2a) 6 x Mins to establish max in the complex 1 x Clean + 3 x Front Squats + 1 x Jerk

3) Row 1000m - EMOM 8 x Burpees over the Rower

21/10/16

21/10/16

CrossFit Classes

1) In Pairs - 12 x Min window

Row 2000m
Then in remaining time max wall balls

2) In Pairs - AMRAP x 20 Mins

24 x Deadlifts
18 x Hang Power Cleans
12 x STOH
(70/47.5kg)

Barbell Club

Hang Clean
Find your daily max in singles.
Drop down to 90% and do three additional doubles. You are not allowed to drop the bar in between reps.

Cluster
Find your daily max in singles.
Remember to get a very aggressive bounce so you can accumulate speed right from the bottom position and then explode into the push-press without throwing the upper body excessively back.

Cluster + Hang Squat Clean Double + TNG Power Clean Triple

Do five rounds of the complex at 90% of the heaviest cluster of the day and without any pauses in any positions. Be careful about rushing any of the lifts. Try to move through everything in a good flow.



20/10/16

20/10/16

1) OH LUNGE - 6 x 6 (3 each leg. Increase weight each set)
2) Strict Press from catch in split Jerk - do the split Jerk then do 5 x Strict Press. 5 x sets increasing weight each set if possible
3) AMRAP x 14 Mins
20 x Renegade Rows
10 x Box Jumps 30/24"
10 x KB Swings 32/24kg

19/10/16

19/10/16

CrossFit Classes

Front Squat

6 x 3 @ 80%

Between each set do 10 x Barbell Roll Outs

WOD

5 x Rounds

10 x HR Press Ups
10 x Front Squats
200m Run

Barbell club


Find your daily max in power snatch + snatch. You are not allowed to drop the bar after the power snatch but have to take it down and reset from the floor; so no TnG either. It’s very important that you try to pull the bar high and catch it high in the power snatch.

Drop down to 80% and do twenty reps for quality not for time. Alternate between doing one power snatch with a three second pause in the catch and one second in the top before dropping the bar and a full snatch with a three second pause in both bottom and top position.

If you forget to count or take a step forward or back as you stand it up in either lift it is a no rep and does not count. If you flat out fail a lift you have to do ten burpees over the bar before continuing with the next lift.

Power Clean + Power Jerk

Spend three full minutes playing around with an empty barbell. Make sure that you are warm in all vital positions; especially front rack, front squat and narrow grip overhead.
Do ten singles at the same weight you would normally use for the Clean & Jerk Warm-Up.
Find your daily max in singles.
Drop down to 80-85% and do five sets of one power clean + two power jerks.

18/10/16

18/10/16

CrossFit Classes

1) Power Clean to heavy Triple
2) 5 x 3 @ 80%
3) EMOM x 24
a) 8 x Power Cleans (50/35kg)
b) 12 x Bar Over Burpees
c) 10 x STOH (50/35kg)
d) 50 x double Unders

Gymnastics

Handstand progression PARTNER:
-Handstand ‘round the world’ box walk 3x2
-Hand stand leaver lift (free stand or against a wall) 10 min
-Banded handstand walk practice from leaver OR wall - SCALED:wall walks + HS hold 15 min
30-20-10 (20min time cap)
-Handstand walk (Meters)
-Double unders
-Handstand push ups
-Pistols
SCALED:
-Box walks
-Single sunders
-Box handstand push ups
-Banded/ pistol onto a box

17/10/16

17/10/16

CrossFit Classes

1) 1RM BENCH PRESS,
2) MAX SET PULL UPS,
3) "FRAN"
21-15-9
THRUSTERS (42.5/30kg)
PULL UPS

Barbell Club

1) power snatch + snatch: use 80% of best power snatch: 1+1 x 5 sets resting no more than 2 min between sets.
2) power clean+front squat+jerk: use 80% of best power clean: 1+1+1 x 5 sets resting no more than 2 min between sets.
3) front squat: 1, 1, 1, 1, 1, work to a heavy single.

16/10/16

16/10/16

1) Back Squat 5 5 5 5 5 5 5 5

2) 1 x Max Set of Back Squats - (men 50kg, Women 30kg)

3) 15 x Min AMRAP
10 x Box Jumps
20 x DB Snatches (alternating arms)
30 x Double Unders

15/10/16

15/10/16

Rowing

1000m @ 26s/m Rest 1 x Min
800m @ 28s/m Rest 1 x Min
600m @ 30s/m Rest 1 x Min
400m @ 32s/m Rest 1 x Min
200m @ 34s/m Rest 1 x Min
400m @ 32s/m Rest 1 x Min
600m @ 30s/m Rest 1 x Min
800m @ 28s/m Rest 1 x Min
1000m @ 26s/m Rest 1 x Min

Metcon Madness

1) 8 x min Ladder Going Up in 1's
DB Squat Cleans
Burpees
(do a full round whilst your partner rests)

REST 3 x MINS

2) 12 x Min AMRAP

250m Row
12 x DB Snatches
8 x Box Jumps
(you go I go)

REST 3 x MINS

3) 10 x MIN AMRAP
10 x Wall Balls
10 x KB Swings
10 x Pull Ups/Ring Rows

Barbell Club

Snatch + Hang Snatch Complex - 1RM
Then -20% 5 x 1+1
Push Press + Push Jerk + Split Jerk - 1RM
Then -20% 5 x 1+1+1

14/10/16

14/10/16

CrossFit Classes

1) FIND A 1RM OH SQUAT (FROM THE RACK)
2) FIND A 1RM CLUSTER,
3) "GRACE"
30 X C&J FOR TIME

Barbell Club

Snatch + Snatch Balance – 70% 1+1, 75% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1, 80% x 1+1
Clean + Front Squat + Jerk - 70% 1+1+1, 75% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1, 80% x 1+1+1
Snatch Push Press – 70%x3, 75%x3, 75%x3, 75%x3

13/10/16

13/10/16

1) FIND A 1RM STRICT PRESS,
2) FIND A 1RM PUSH PRESS,
3) "CINDY"
20 X MIN AMRAP
5 X PULL UPS,
10 X PRESS UPS,
15 X SQUATS

12/10/16

12/10/16

CrossFit Classes

1) 10 X MINS TO FIND A 1RM FRONT SQUAT,
2) 12 X MINS TO FIND 1RM C&J,
3) 1 X MILE RUN,
4) 3 X MINS MAX DOUBLE UNDERS

Barbell Club

Clean & Jerk (from Weightlifting 101)
1RM.
Drop down to 85% and do three sets of doubles. Do a full lift and then drop the bar down.
Drop down to 50% and do as many hang clusters as possible in five minutes. You can do singles or sets of multiple reps but whatever you chose you need to go HARD!!!
Take a five minutes break (and not a second more!) after finishing the five minutes of hang clusters and then do five additional minutes at the same weight but with thrusters. The goal is to get the same amount of reps. You should be really, really tired going into this last workouts but thrusters are much easier and faster than hang clusters so it’s doable to get the same amount of reps.

11/10/16

11/10/16

1)2000m ROW,
2)10-1 LADDER of
PULL UPS,
HSPU’S,
RING DIPS

10/10/16

10/10/16

1) 12 x Mins to Find a 1RM SNATCH,
2) 10 x Mins to find a 1RM BACK SQUAT,
3) “HELEN”
3 x Rounds
400m RUN,
21 x KB SWINGS,
12 x PULL UPS

9/10/16

9/10/16

10 x Mins Warm up

21-15-9

DB Snatches (20/15kg)
burpees

Rest 3 x Mins

7 x rounds
7 x Pull Ups
7 x back squats (70/50kg no rack)
200m Run

8/10/16

8/10/16

Rowing

8 x 250m
Rest 3 x Mins Between sets

Metcon Madness

1) 10 x Min AMRAP
10 x Bar Hops
10 x Deadlifts
10 x Bar Over Burpees

REST 3 X MINS

2) 8 x Min Ladder going up in 1's
Wall Balls
DB STOH

REST 3 X MINS

3) 5 x Rounds
10 x Slam Balls
200m Run
15 x Ball Squats

Barbell Club

Snatch - 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk - 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Front Squat - 75% x3, 80%x3x2, 85%x3x2

7/10/16

7/10/16

CrossFit Classes

1) 10 x Min AMRAP
5 x Power Cleans (50/30kg)
10 x Press-ups
15 x AIR Squats

2) In Teams

40 x Wall Walks
100 x Double Unders
30 x Man Makers
100 x Double unders
20 x Synchronised Burpees
100 x Double Unders
10 x Rope Climbs

Barbell Club

Back Squat - 3RM with first rep paused 3 secs
then 2 x 3 @80%
Strict Press - 8RM
then 2 x 8 @ 80%
Lateral Raises - 4 x 10 with perfect form

6/10/16

6/10/16

1) Paused Front Squat to Heavy Triple (12 x mins)
2) Clean+Front Squat+Push Press to a heavy complex (10 x Mins)
3) 12 x Min AMRAP
3 x Cleans (100/60kg)
6 x Turkish Get Ups (24/16kg)
9 x KB Swings (24/16kg)

5/10/16

5/10/16

CrossFit Classes

1) Bench Press - 5 x 5 Building in weight each set
2) Pendlay row - 5 x 5 Building in Weight Each set
3) 3 x Rounds
Row/ski 500m
20 x Burpees
50m Bear Crawl

Barbell Club

Power Snatch - HS; 90% of HSx1, 95% of HS x1, 100% of HS x 1
Power Clean + Power Jerk - HS; 90% of HSx1+1, 95% of HS x1+1, 100% of HS x 1+1
Snatch Pull - 105% (of sn) x 3 x 5

3/10/16

3/10/16

CrossFit Classes

1) Strict Press - 5 x 5 increase weight each set
2) 21-15-9-9-15-21
Power Snatches (35/25kg)
Wall Balls(9/6kg)
Box Jumps (24/20")
(20 min cap)

Barbell Club

Snatch + Hang Snatch Complex - 1RM
Then -20% 5 x 1+1
Clean + Jerk + Jerk - 1RM
Then -20% 5 x 1

2/10/16

2/10/16

1) Front Squat - Build to a heavy triple
2) 5 x 3 @ 80% (between each set do 10 x Barbell Roll Outs)
3) AMRAP x 16 Mins
5 x Cleans (70/50kg)
10 x Burpees
15 x Situps

1/10/16

1/10/16

Rowing

5 x 1000m @ 5000m Pace
rest 2 x Mins Between each interval

Met Con Madness

1) - Every Other Minute x 12
12/10 Cals Bike / Rower
12 x Burpees

REST 3 X MINS

2) 12 X Min AMRAP
20 x Box Jumps
10 x Pull Ups
200m Run

REST 3 X MINS

3) - 12 X MINS AMRAP
18 x Plate GTOH
12 x Sit Ups
6 x Man Makers

Barbell Club

Snatch - HS; 75%x1x5 (% of HS)
Clean & Jerk - HS; 75% x 1+1 x 5 (% of HS)
Overhead Squat - 85%x2x3

30/9/16

30/9/16

CrossFit Classess

Team Workout

"Fight Gone Really Fucking Bad"

2 x Rounds

1) 5 x Mins Wallballs 9/6kg
2) 5 x Mins Sumo Deadlift High-Pull 40/25kg
3) 5 x Mins Box Jump 24/20"
4) 5 x Mins Push Press: 40/25kg
5) 5 x Mins Row: calories

Barbell Club

Back Squat 10RM, then -5&-10% for 10
Deadlift Paused 2 sec 1 inch off Ground 5RM, the -5&-10% for 5
Front Rack Lunges 10 per leg x 3

29/9/16

29/9/16

1) 10 x Mins - Back Squat 5 x 3 @ 80%
2) 12 x Mins - Snatch Build to 80% then 8 x 1 @ 80%
3) 8 x Mins - OH Squat - 3 x 5 @ 80% of Snatch
4) 21-15-9
Power Snatch (50/35)
TTB's

27/9/16

27/9/16

1) Pendlay Row - Build to a max set of 5 (with perfect form)
2) 5 x 5 @ 80% (10 x Barbell Rollouts between each set)
3) 5 x Rounds
500m row/400m Run
20 x KB Swings (24/16kg)
10 x Box Jumps

26/9/16

26/9/16

1) C&J to a heavy Single
2) 5 x 1 @ 90%
3) 100 thrusters 42.5/30kg
(emom 5 x Burpees)
20 x Min Time cap

25/9/16

25/9/16

CHEST & GUNS

Bench Press 5 x 10 increase weight with each set

WOD

40 x Bupree Buy in
Then
30-20-10
Pull Ups
Renegade Rows
Bicep Curls (20/15kg)
Then
40 x Burpee Cash out

23/9/16

23/9/16

TEAM WORKOUT

TEAMS of 3

100 x Deadlifts (70/50kg)
80 x Hang Power Cleans
60 x Front Squats
40 x Jerks
20 x Thrusters

one athlete works at a time except
***EMOM everyone does 5 x Burpees***

Barbell Club

Bench (Paused at Chest 3 secs) - 1 RM
Then 5 x 3 @ 70%
Back Squat - 5 x 5 starting at 60%, attempt an increase by 5% every set if possible
Seated Military Press - 2 x reps to absolute failure

22/9/16

22/9/16

EMOM x 40 Mins
a) 50 x Double Unders
b) 16 x DB Snatches (25/17.5kg)
c) Row 15/12 Cals
d) REST

21/9/6

21/9/6

1) 10 x Mins to find a 8RM Push Press
2) 3 x 8 @ 85%
3) 16 x Min AMRAP
8 x Down Ups
8 x STOH (60/40kg)
16 x SIT UPS

Barbell Club

Power Snatch - 70%x2, 75%x2, 80%x1x3
Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
Jerk (Behind the Neck) - 60%x2, 65%x2, 70%x2x3

20/9/16

20/9/16

1) Find a heavy set of 3 front squats
2) 5 x 2 at the same weight as 1)
3) 7 x Rounds
5 x Cleans (80/55kg)
10 x Pull Ups

19/9/16

19/9/16

1) Deadlift to a heavy single (with perfect form)
2) 3 x 10 @ 75%
3) EMOM x 24
a) 200m Run
b) 8 x Power Cleans (60/40kg)
c) 10 x Bar Over Burpees
d) REST

17/9/16

17/9/16

Row 30 mins for max distance.
Stroke Rate must not go over 22 S/M (men) or 24 S/M (women)

Metcon madness:
In 45 minutes
Partner A- row 250m
Partner B- max thrusters (pick wt)
Switch for a total of 4 rounds each. Score is total reps x wt used.

Rest 4 mins

Partner A- run 200m
Partner B- max snatches (pick wt)
Switch for a total of 4 rounds each. Score is reps x wt used.

Rest 4 mins

With the remaining time as many rds as possible
30 x cal row
50 x med-ball cleans.
Divide the reps how you like.


Barbell Club

Front Squat - Daily 1RM then 6 x 2 @ 80%
Snatch Pull + Hang Snatch + Snatch - Daily 1RM
Then 10 x 1 Snatch @ 80% of complex

16/9/16

16/9/16

CrossFit Classes

45min in pairs (divide the row/reps however you want)
2.5k/2k Row
70 x clean and press
40 x bar over burpees
60 x squat cleans
40 x bar over burpees
50 x thrusters
40 x bar over burpees
Row max distance in the remaining time. Rx is 50/35kg- scale appropriately you will get more out of this workout going 5-10kg over your Fran thruster weight than struggling through and doing clean and presses as singles just to say you Rx'd!


Barbell Club

Deadlift - 50% of 1RM: 1 x 20 reps
Then 3 x 10 reps
Overhead Press - 4 x 10 @ 65% of 1RM
Batwings - 6 x 40 sec holds

15/9/16

15/9/16

1)EMOM x 8 min 1-5 Strict HSPU

2)Every 2mins x 5. 1-5 Strict T2B + 10m double KB OH Walk.2x24/16 kg.

3)6 min amrap: 3 min rest x 3
1-5 Bar MU
15 Power Snatch 35/25kg
30 Double unders

14/9/16

14/9/16

CrossFit Classes

EMOM x 40
1) 16 x KB Swings (24/16kg)
2)30 Double unders + 5-8 Burpees
3) Run 200m
4)Rest

Barbell Club

Back Squat - Daily 1RM then 6 x 2 @ 80%
Split Jerk - 2RM then 3 x 2 @ 90%.
Snatch Pulls - 5 x 3 @ 100%

13/9/16

13/9/16

1)1 Snatch @ 85%, every 30s x 30 reps (15 mins)

2)Back Squat. 5 x 3 @ 85% of best 3RM

3)60s AMRAP Clusters @35/20kg
Rest 2 mins
x4.
Every set is max effort, moving as fast as possible. No pacing!

12/9/16

12/9/16

1) Warm up to 70% of 1RM C+J


2) 6 mins to establish a max Clean/FS/Jerk

Rest 2 mins


3) Every 30s for 10mins 1 x C+J @ 90% of 2)


4) EMOM x 21

a) 10/8 Burpee Box Jumps 24/20"

b) 60 Double unders

c) 15/12 cal row

11/9/16

11/9/16

1 x strict press + 1 x push press +1 x push jerk,
Build to heavy until left with single push jerk

WOD

5 x rounds
5 x C2B pull ups
10 x burpee box jumps
15 x Goblet squats (32/20kg)

9/9/16

9/9/16

CrossFit Classes

1) 15 min CF total
(1RM Back Squat, Deadlift + Strict Press)

2) In TEAMS
60 T2B
50 Pull-ups
40 Power Snatches
30 OHS
20 Box jumps
10 Rope Climbs
1000m Team Row, 100m sets

Barbell Club

Back Squat: 65%x8x3, 70%x5, 75%x2x2, 85%x1
Bench Press: 70%x 6 x 6
Skull Crushers 3 x 10 (with dumbbells)

8/9/16

8/9/16

1) 6x 1 min Row/1 min rest
20 S/M, 22, 24, 26, 28,
2) 12 min AMRAP
50 wall balls
40 box jumps
30 KBS
20 Burpees
10 pull ups

4/9/16

4/9/16

1) Front Squat to a Heavy triple for the day
2) 5 x 3 @ 90%
3) 7 x Rounds
7 x Deadlifts (110/75kg)
7 x Bar Over Burpees
7 x Pistols

3/9/16

3/9/16

Rowing

8 x 2 min @ 28 s/m / 1 min easy/rest

Metcon Madness

1) 12 x Min AMRAP
6 x Box Jumps
6 x DB Snatch
6 x Burpees

REST 3 x MINS

2) 10 x min AMRAP
10 x Renegade Rows
10 x Press Ups
10 x KB Swings

REST 3 x MINS

3) Ladder Going up in 1's
Wall Balls
Sit Ups

Barbell Club

Snatch - find a 1RM in 6 minutes
3 mins break
Snatch + TnG Snatch + Overhead Squat - find a 1RM in 6 minutes
Front Squat - Find a 3RM
Then drop - 10% and do 5 x 3 reps.

2/9/16

2/9/16

CrossFit Classes

1) In 10 x Mins
Snatch - Max Weight Moved (weight x Reps) whilst your partner Rows
change as many times as you like

2) In 10 x Mins
Clean & Jerk - Max Weight Moved (weight x Reps) whilst your Partner Runs

3) 15 x Min AMRAP

20 x HSPU's (scale with DB OH Press)
20 x Thrusters 50/35kg
10 x Synchronised Burpees
2 x Rope Climbs

Barbell Club

Powerlifting Total Max Out:
15 mins to find a back squat 1RM
15 mins to find a bench press 1RM
15 mins to find a deadlift 1RM

1/9/16

1/9/16

1) Build to a max front rack lunge (one lunge each leg) into 1 x split jerk
2) 6 x 1 @ 80%
3) EMOM x 20

a) 50 x Double Unders
b) 16 x KB Swings
c) 12 x TTB's
d) 12 x Down Ups

31/8/16

31/8/16

CrossFit Classes

1)
1 x Min Ring Dips
1 x Min Rest
1 x Min Strict Pull Ups
1 x Min Rest
x 5

2)
12 x Min AMRAP
10 x Close Grip Press Ups
10 x KB Snatches
200m Row/Run

Barbell Club

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2
Clean & Jerk - 65% x2+1, 70% x 2+1 x 2, 75% x 1+1 x 3, 80% x 1+1 x 2
Back Squat - 70% x 5 x 3

30/8/16

30/8/16

CrossFit Classes

1) Build to a Heavy Squat Clean for the day
2) 100 x Squat Cleans with EMOM 5 x Burpees
60/40kg

29/8/16

29/8/16

Back Squat to a 8RM then 3 x 8 @ 80% (between each set do 10 x AB roll outs

WOD

3 x Rounds

800m Run
20 x DB Snatches
20 x Goblet Squats
(20/15kg)

26/8/16

26/8/16

CrossFit Classes

Partner Workout

1000m Row
100 x Power Cleans (60/40kg)
400m Run
100 x Bar Over Burpees
1000m Row
100 x Air Squats
400m Run
100 x Power Snatches 50/35kg
1000m Row

Barbell Club

Deficit Deadlift - 8RM, then -20% 2 x 8
Close Grip Bench Press - 3 x 8 @ 70-75% of bench 1RM
Weighted Lunges: Accumulate 200m with the dumbbells of your choice (choose wisely).

25/8/16

25/8/16

1) EMOM x 10 mins 1 x Cluster (try and increase the weight each set)

2) 21-15-9
DB Thrusters
Burpees

3) 5 x Rounds
5 x Man Makers
10 x Pull Ups

24/8/16

24/8/16

Crossfit Classes

1) 10 x Mins to Establish a max Power Clean + Power Jerk Double
2) EMOM x 12 2 x Power Cleans +2 x Power Jerks @ 80%
3) Run 800m, 100m Bear Crawl, Run 800m, 100m Bear Crawl, Run 800m
20 x Min Time Cap

Barbell Club

Snatch Pull to Snatch: 60% ×2,70%×2, 75%×2, 80×1, 3 attempts to a max, allowed 1 miss
Clean, 2 Front Squats & 2 Jerks 60% ×2,70%×2, 75%×2, 80×1, 3 attempts to a max, allowed 1 miss
Push Press: 3RM then -10%, 2 x 3

23/8/16

23/8/16

CrossFit Classes

1) Back Squat to a Heavy triple
2) 3 x 3 @ 80%
3) 50-40-20-10
Double Unders
Wall Balls

22/8/16

22/8/16

CrossFit Classes

1) Strict Press - 3 x 5 @ 75%
2) Pendlay Row 3 x 5 Increasing Weight
3) 5 x Rounds
10 x Pull Ups
20 x KB Snatches (24/16kg)
30 x Sit-ups

Barbell Club

Clean from Weightlifting 101
Establish your daily 1RM in a full clean.
Drop down to 75% and do a thirty minutes EMOM. One rep in the first minute, two reps in the second, three reps in the third and back to one rep in the fourth.

Drop the bar down on the last rep in each set. In the sets of doubles and triples you can’t drop it before the last rep and you are not allowed to do TNG either. You have to take the bar down and reset the starting position but without ever losing the grip.

Before dropping the bar you have to demonstrate control in the top position for one second. Make sure that your legs are straight and upper body vertical as you show control rather than opening up the hips and leaning back. – In the last minute you have to do as many reps as possible and as minimum you’ll need to get three reps. If you let go of the bar the set is over.

21/8/16

21/8/16

1) 1) Squat Clean to a heavy single for the day
2) 5 x 3 @80%
3) AMRAP x 16 Mins
5 x Squat Cleans (70/50kg)
10 x Press Ups
15 x KB Swings (32/24kg)

19/8/16

19/8/16

CrossFit

In teams of 2
1) 12 x Mins to find a max Snatch and C&J each
2) CHIPPER
150 x Wall Balls
100 x KB Swings
75 x Burpees
50 x Ground to Overhead (60/40kg)
25 x Snatches (50/35kg)


Barbell Club

Box Squat - 8 x 2 @ 65% of Back Squat 1RM (focus on hip/glute recruitment)
Deadlift- Max Effort Timed Hold at Top with 80% of 1RM
Then 3x3 @75% with perfect form
Plank - 3 x 1 min (together)

18/8/16

18/8/16

1) Bench Press to a heavy single
2) 3 x 10 @ 60%
3) 12 x min AMRAP
30 X Double Unders
20 x Press Ups
10 x Box Jumps
5 x Pull Ups

17/08/16

17/08/16

CrossFit Classes

1) Power Clean + Power Jerk to a 1RM
2) 5 x 3 @80%
3) 7 x Rounds
7 x Power Cleans
7 x Power Jerks
(60/40kg)

Barbell club

Power Snatch - 70%x3, 75%x3, 80%x2, 85%x2, 90% x1 of snatch (focus on depth of catch)
Snatch Deadlift - 105% (of sn) x 3 x 3
Snatch Balance - Heavy Single (from rack)
then - 20% 5 x 1

16/8/16

16/8/16

1) Front Squat to a 1RM
2) 5 x 3 @80%
3) AMRAP x 15 Mins
5 x Front Squat (no rack)
10 x Bar Over Burpees (80/55kg)

15/8/16

15/8/16

CrossFit Classes

1) Push Press to a 1RM
2) 5 x 3 @ 80%
3) 5 x Rounds
10 x Push Press 60/40kg (no rack)
10 x Pull Ups
200m run

Barbell club

Clean - 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
Clean Deadlift- 105% x 3 x 4
Back Squat - 75% x 5, 85% x 3, 90% x 1, 1RM

14/8/16

14/8/16

1) Back Squat - Build to a heavy single
2) drop the weight of your heaviest to 70% and do 3 x 10
3) EMOM x 15
a) 8 x Barbell Box Step Ups (60/40kg)
b) 10 x Back Squtats (60/40kg)
c) 10 x Bar Over Burpees

13/8/16

13/8/16

Rowing

5000m time trial

Metcon Madness

1) 10 x Min AMRAP
3 x Cleans
3 x Bar Over Burpees
(complete a full round whilst your partner rests)

REST 3 X MINS

2) 10 x Min AMRAP
5 x STOH
10 x AIR Squats

REST 3 x MINS

3) 21-18-15-12-9-6
Thrusters
KB Swings

Barbell Club

Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x1
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x1+1
Snatch Pull - 105%x3x5

Compete

3 x Rounds of:

20/15cal Row + 10x Shoulder to Overhead 70kg/45kg 1min Rest

20/15cal Row + 10x Snatch 70kg/45kg

1min Rest
20/15cal Row + 10x Hang Power Clean 70kg/45kg 1min Rest

20/15cal Row + 10x Thrusters 70kg/45kg

1min Rest"

10/8/16

10/8/16

CrossFit Classes

1) Build to a max Clean Pull + Clean + Hang Clean + Front Squat
2) 5 x 1 Cleans from the floor @ max weight of the complex
3) 15 x Min AMRAP
4 x Power Cleans 80/60kg
8 x Pull Ups
12 x Box Jumps (24/20")

Barbell Club

Snatch (2 second pause at knee): 75%×3 80%x2 85%×2 90%×1 HS (no misses)
Snatch Deadlift: 3x3 @ 105%
Overhead Squat (no belt): 1RM

9/8/16

9/8/16

CrossFit Classes

1) Build to a max Strict press + Push Press + Jerk
2) 5 x Push Press @ 90% of max weight of complex
3) 6 x Min AMRAP
6 x HSPU
6 x KB Swings (24/16kg)
REST 3 x MINS
6 x MIN AMRAP
6 x TTB
6 x STOH (60/40kg)

8/8/16

8/8/16

CrossFit Classes

1) Build to a Max Snatch Pull + Snatch + Hang Snatch + OH Squat
2) 5 x 1 Snatch from the floor @ max weight of the complex
3) 5 x Rounds
10 x DB Snatch (25/17.5kg)
200m Run
10 x Tommy Yule Sit-Ups

Barbell Club

Front Squat 5 - 5 - 5 - 5 - 5 (from the floor, going up in weight)
Clean Pulls: 95% x 3, 100% x 1 105% x 1
Dumbbell Military Press: 3 x 8 (to failure)

7/8/16

7/8/16

1) 3 x Front Squat with 5 x Sec Pause - Build to a Max
2) 3 x 3 @90% (no Pause)
3)15 x Min AMRAP
10 x CTB Pull Ups
10 x Burpees
10 x Front Squats (70/50kg)

6/8/16

6/8/16

Rowing

1) Row 1000m as fast as possible @ 28S/M
2) 30 secs on 30 secs off x 12 mins

Metcon Madness

1) 10 x Min AMRAP 5 x Deadlifts 5 x Bar over Burpees (complete round whilst your partner rests)

REST 3 x MINS

2) 12 x Min AMRAP 6 x Snatches + 6 x Back Squats (complete round whilst your partner rests)

REST 3 x MINS

3) 12 x Rounds 250m Row (whilst your partner sits at the bottom of the Squat)

Barbell Club

Drop Cleans 5 x 3 @ 60%
Clean & Jerk - HS; 80% x 1+1 x 3 (% of HS)
Snatch - HS; 80%x1x3 (% of HS)
Push Press- 70%x3x5

Compete Class

1) Snatch - OMEM start @ 50%, increase by 5% each minute. Once you start you fail, start again at 50% and do a total of 3 waves.

2) 21-18-15-12-9
Deadlifts
HSPU
Pull Ups

3) OH Walking Lunge 8 x 20m moderate weight

5/8/16

5/8/16

CrossFit Classes

In Pairs
1) 10 x Mins to find a 3RM TnG Power Clean and Max Height Box Jump (add your weight and BJ Height together for the score)

2) 100 x Wall Balls
80 x Press Ups
60 x Pull Ups
40 x Power Cleans (60/40kg)
20 x Pistols
10 x Rope Climbs

20 x Min Time Cap

Barbell Club

Back Squat 1st rep Paused 5 sec 3RM, then -10% for 2×3 not paused
Unilateral RDLs 8 reps x 3 sets each leg
Farmer’s Walk Unilateral 45 sec each hand x 3 sets

4/8/16

4/8/16

Back Squat 8 x 3 Increase Weight each set (last set should be max out)

WOD

7 x Rounds

7 x KB Swings (24/16kg)
7 x Goblet Squats
7 x KB Snatches Each Arm (you must use the same weight KB for each exercise unless its due to injury)
12 min time cap

3/8/16

3/8/16

CrossFit Classes

Snatch
2@70%
2@75%
2@80%
2@85%
1@90%
1 x MAX

WOD - EMOM X 14
3 x Snatch @70% + 3 x Burpees

Barbell Club

Weightlifting 101 Clean Warm Up
CF Games 2016 Clean Ladder:
10-8-6-4-2 @ 75-80-90-95-100% of your 1RM
11 min time cap
Front Squat 3 x 3 @ 75% (focus: position)

2/8/16

2/8/16

CrossFit Classes

OH Walking KB/DB Lunges - Build to a Max Weight of 40 x Metres

WOD

1 x Min Max Cal Row/Ski
1 x Min Rest
x 5
2) 1 x Min Max Double KB Front Rack Walking Lunges (2x24/16kg)
1 x Min Rest
x 5

Gymnastics

Kipping/Butterfly practice.
Kipping complex -PU x2, K2E x2,T2B x2.
Find max UB set Pull Ups
8min OMEM - 30's on/30's off
Kipping/butterfly PU
1min rest
8min OMEM - 30's on/30's off
Hollow holds
1min rest
8min OMEM - 30's on/30's off
HSPU round the world complex

1/8/16

1/8/16

CrossFit Classes

1) Clean (full Squat)
2@70%
2@75%
2@80%
2@85%
1@90%
1 x MAX

2) 7 x Min AMRAP
3 x Cleans (90/65kg)
200m

Run Rest 2 x MINS

7 x Min AMRAP
3 x Power Cleans (90/65kg)
7 x Down-Ups

Barbell Club

Jerk Balance @ 60% http://www.catalystathletics.com/exercise/193/Jerk-Balance/
Push Press + Push Jerk+ Split Jerk – Heavy Single
Then: -15% x 1 EMOM for 10mins
Back Squat – 5 x 5

31/7/16

31/7/16

1) 5 x 5 Bench Press @ 75% Super Set with 5 x 5 Pendaly Row
2) 21-15-9
Pull Ups Press Ups
DB STOH (20/15kg)

29/7/16

29/7/16

CrossFit Classes

40 x MIN AMRAP - Teams of 3

Row 2000m whilst your team mates hold a deadlift
Carry a plate each 400m (15/10kg)
50 x Synchronised Sit-Ups
100 x DB Thrusters (20/15kg)
100 x DB Snatches (20/15kg)

Barbell Club

Back Squat

5 reps @ 75%
3 reps @ 85%
1 reps + @ 95% (the + means if you can do more reps, do more reps and log how many extra you achieved)

Bench Press

5 reps @ 75%
3 reps @ 85%
1 reps + @ 95% (the + means if you can do more reps, do more reps and log how many extra you achieved)

Accessory Work: 3 x 1 min weighted plank

28/7/16

28/7/16

1) Max Out Snatch
2) 5 x 1 @ 80%
3) 16 x Min AMRAP
1 x Snatch + 1 x OH Squat (60/40kg)
10 x Bar Over Burpees

27/7/16

27/7/16

CrossFit Classes

1) Max set Strict HSPU's
2) Every 30 Secs x 10 Mins at 20 % max Set
3) EMOM x 28
a) 200m Run (cut the run short if you can't make it back in 45secs)
b) 12 x HSPU's
c) 10 x Down Ups
d) 10 x Pull Ups

Barbell Club

Clean - 70%x3, 75%x3, 80%x2, 85%x2, 90% x1, HS (1 ATTEMPT)
Then: 70% 10 min EMOM
Push Press - 3RM

26/7/16

26/7/16

CrossFit Classes

1) Max Out Squat Clean
2) 5 x 1 @ 80%
3) 6 x Min AMRAP
6 x Squat Cleans (50/35kg)
12/8 Cal Row

REST 3 x MINS

6 x MIN AMRAP
6 x Thrusters
8 x Burpees (50/35kg)

Gymnsatics

1) Find max reps in 40 seconds -
a)Rope climb
b)Strict toes to bar
c)Handstand pike up (scaled - reverse V-Ups on rings)
d)Pistols

2) 32minute OMEM - (use YOUR 40's max reps for the 1 minute)
a) Rope climb
b) Strict toes to bar
c) Handstand pike up
d) Pistols

25/7/16

25/7/16

CrossFit Class

1) Build to a Heavy Split Jerk
2) 6 x 1 @80%
3) 20-15-10-5
TTB's KB Swings (32/24kg)
Split Jerks (70/50kg)
12 x Min cap

24/7/16

24/7/16

1) Back Squat - 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 85%
2) Accending Ladder for 15 x Mins going up in 2's, Power Cleans, Back Squats (60/40kg)

21/7/16

21/7/16

1) Build to a Heavy Power Clean + Hang Power Clean + Power Jerk
2) 5 x 1 @ 85%
3) "DT"
5 x Rounds
12 x Deadlifts
9 x Hang Power Cleans
6 x STOH
70/47.5kg

20/7/16

20/7/16

1) Pull Up technique efficiency (work on Kip / Butterfly improvements for those without Pull Ups work with Negatives to build strength)
2) TTB Kip Improvements
3) Do a max set of Pull Ups and then TTB's
4) AMRAP x 20 MINS
200m Run
5 x TTB's
10 x Goblet Squats (30/20kg)

19/7/16

19/7/16

CrossFit Class

1) Build to a Heavy 3 position Snatch (full squat) (Hip, Knee, Floor)
2) 5 x 1 @ 75%
3) 10 x Rounds
10 x Hang Power Snatches
10 x Sit ups (50/30kg)
14 x Min Time cap



18/7/16

18/7/16

1) Find a Heavy Set of 3 x Deadlifts
2) 5 x 3 @ 85%
(make sure back remains flat thoughout the lift. If a neatral spine cannot be maintained then the weight is too heavy and must be reduced)

3) 7 x Rounds
7 x Deadlifts (100/70kg)
7 x Bar Over Burpees
7 x Bar Muscle Ups (scale with CTB Pull ups/Pull Ups)

17/7/16

17/7/16

1) Front Rack Lunges - 10 x Mins to find a heavy set of 10 reps (5 each leg)
2) EMOM 10 x Front Rack Lunges at 70% (No Rack)
3) 7 x Rounds
200m Run
20 x Jumping Lunges

16/7/16

16/7/16

ROWING

3 X 1500M
(REST 3 X MINS BETWEEN)

METCON MADNESS

(IN PAIRS)
1) 12 x Min AMRAP
Both Carry KB 200m (24/16kg)
20 x KB Swings (between you)
20 x KB Snatches (between you)

REST 3 X MINS

2) 10 x Min AMRAP
Row 250m
10 x Box Jump Overs
10 x Burpees
(you go I go)

REST 3 X MINS

3) 8 x MIN assending Ladder going up in 2's
DB Squat Cleans
Press Ups
(complete a full round before your partner goes)

Barbell Club

Snatch - HS; 75%x1x5 (% of HS)
Clean & Jerk - HS; 75% x 1+1 x 5 (% of HS)
Front Squat - 85%x2x3

15/7/16

15/7/16

CrossFit Classes

"DIK & FANI"

DIANE, IRENE, KAREN
FRAN, ANNIE, NANCY, ISOLBEL

Barbell Club

Bench Press - 4 x 10 @ 65-70%
Paused Back Squat (3 sec) HS then -20% 3x3 not paused
Dumbbell Side Lateral Raise - 3 x 8

14/7/16

14/7/16

1) Back Squat - Build to a Heavy Single for the day
2) 3 x 10 @ 70%
3) 3 x Rounds
10 x Hang Power Cleans
10 x Power/Push Jerks
10 x Back Squats (70/50kg)

13/7/16

13/7/16

CrossFit Class

1) 10 x Mins Working on Pistol depth and technique
2) 1000m Row Test
3) EMOM x 24
1) 12 x Pistols
2) 60 x Double Unders
3) 15 x HSPU's
4) 18/15 Cal Row

Barbell Club

Clean Pull + Clean + Front Squat + Jerk - 15 mins to find a 1RM
Then -20% 1 x 3
Snatch + Hang Snatch - 15 mins to find a 1RM
Then -20% 1 x 3
Overhead Farmer’s Carry (Unilateral) - 3 x 45sec carry

12/7/16

12/7/16

1) Build to a Heavy 1 x Snatch + 1 x Hang Snatch + 2 x OH Squats

2) AMRAP x 10 Mins

5 x Power Snatches
10 x OH Squats
15 x Squat bar jumps
(60/40kg)

11/7/16

11/7/16

1) Build to a Heavy Thruster
2) 5 x Rounds
2 x Mins Max unbroken set of Thrusters @ 80% then in remaining time max KB Swings (24/16KG)
2 x Mins Rest

10/7/16

10/7/16

Clean & Jerk - 2 + 1 x 6 increasing Weight Each set

WOD

5 x Cleans
10 x STOH
15 x Burpees

9/7/16

9/7/16

Rowing

8 x 2 min @ 28 spm /2 x Mins Rest

Metcon Madness

8/7/16

8/7/16

CrossFit Class
1) In Pairs
30 x HSPU's
60 x Burpees
90 x KB Swings
120 x Press Ups
150 x Ab Mat Sit-ups
180 x Double Unders
2)
Double Partner Grace
60 x GTOH for time (62.5/42.5kg)

Barbell Club

Back Squat 5RM
Deadlift 3RM
Good mornings 3 x 8 reps

7/7/16

7/7/16

HAPPY BIRTHDAY ROB CROWLEY

Back Squat - 5-5-5-5-5

WOD
5 x Rounds
10 x Back Squat (70/50kg no rack)
10 x DB Snaches each arm (20/15kg)
10 x Down Ups

6/7/16

6/7/16

Push Press - 2 2 2 2 2 2 (start your 1st set at around 75% and increase weight each time)

WOD
4 x Rounds
500m Row
25 x Wall Balls (9/6kg)
10 x Push Press (50/35kg)

5/7/16

5/7/16

CrossFit Class

1)Barbell Complex - Build to a Heavy Power Clean, Hang Squat Clean, & Front Squat
2) 5 x above Complex @ 90%
3) AMRAP x 16 Mins
4 x Squat Cleans 80/55kg
8 x TTB’s
200m Run

Gymnastics

Gymnastics - Hand stand progression

4x12 Strict DB press

Free Handstand holds on rings/Paralets (Scale with partner/ banded on rig/ against the wall)

Handstand Push Ups practice – find max UB set

OMEM X 10
Strict Handstand Press Ups @15% of UB set

4/7/16

4/7/16

OH Squats (build up to about 75% and then start your 1st set) - 3 - 3 - 3 -3 -3 increase weight each set

4 x Rounds

7 x OH Squats (60/40kg) (no rack)
7 x Bar Muscle Ups (scale with CTB pull ups/Pull Ups/Band)
7 x Bar Over Burpees

3/7/16

3/7/16

1) Min 0-10 Warm Up
2) Min 10-20 Find weight for DB Squat Cleans and work on technique
3) mins 20-50 (30 x Min Time Cap)
5 rounds for time of:
50 double-unders
15 x Dumbbell squat cleans, (20/15kg)
15 burpees
50 double-unders
Rest 2 minutes

2/7/16

2/7/16

Rowing

12 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

You are looking to get the pace of each interval identical so pick a pace that you can maintain and then stick to it

Metcon Madness

Metcon Madness - In Pairs - 1) 10 x Min AMRAP - Row / Bike 15 x CALS whilst your partner does 8 x Burpees, - REST 3 MINS - EMOM x 12 - 1) 8 x DB Thrusters (Each), 16 x KB Swings (each) (One goes and then the other and both complete the movement in a minute) - REST 3 X MINS - 12 X MIN AMRAP - 20 X Alternating Box Jumps, 15 x Synchronised Burpees, 10 x Alternating Man Makers

Barbell Club

Weightlifting Competition

Starts at 11am

1/7/16

1/7/16

Teams of 2

400m run
100 Hang Power Snatches (60/40kg)
400m run
80 burpees
400m run
60 box jumps
400m run
40 Thrusters
400m run
20 CTB Pull ups
400m Run
10 Pistols

29/6/16

29/6/16

1) Hang Power Cleans 3-3-3-3-3
2) Between each set Row 500m
3) 3 x Rounds
5 x Power Cleans 80/50kg
5 x Push Jerks
20 x Burpees

27/6/16

27/6/16

HAPPY BIRTHDAY SAM HALMS AND CRAIG HEPPLE

PUSH PRESS
1-1-1-1-1-1-1-1-
(build up with some warm up sets and make your 1st rep/set at about 80% and add each set until the 7th/8th set is a max out)

30-20-10

Double Unders
Kettlebell Swings (32/24kg)
Strict Press, (42.5/30kg

24/6/16

24/6/16

CrossFit Class

Partner Workout - Split the work how you like
Row 2000m
20 x Snatches (70/50kg)
30, Cleans
40 STOH
50 x Pull Ups
400m Double KB Carry (24/16kg)
2000m Row

22/6/16

22/6/16

1) Build to a 3rm Push Press
2) EVERY 30 SECS 3 x PP @ 75%
3) AMRAP x 16 MINS
200m Run
16 x KB Swings
16 x Jumping Lunges

21/6/16

21/6/16

1) Find a Heavy Cluster
2) Every 30 seconds x 8 Mins - 1 x Cluster @ 75%
3) Assending Ladder for 14 x Mins - going up in 2's
Front Squats
Bar Over Burpees

20/6/16

20/6/16

1) OH Squat to a heavy triple (NO RACK)
2) 3 x 3 @ 80% (NO RACK)
3) Build to a Heavy Snatch Balance
4) "Diane"
21-15-9
Deadlifts (102.5/70kg)
HSPU's

18/6/16

18/6/16

Rowing

1 X 500m at 20 s/m
1 X 500 m at 24 s/m

500m Time trial
This is a max effort workout be tough, don't give up keep pushing when it gets really tough.
Start at about 80% and increase your speed by 2 secs /500m every 100m.
It will be really tough after the 350 mark but this is where you really need to turn up the effort and push the hardest to then end

Rest around 5 mins and repeat for 3 total max out 500m efforts

Metcon Madness

All workouts today are individual and NOT Partner

1)
15 X min AMRAP
5 X HSPU's
10 X Box Jumps
15 X sit ups

Rest 3 X mins

2)
6 X min AMRAP
6 X DB squat cleans
6 X Pressups on Dumbells

Rest 3 X Mins

3)

8 X min ascending ladder going up in 1's
KB swings
Burpees

Barbell Club

Snatch - 60%x2, 70%x2, 80%x2, 85%x2 x 2
Clean & Jerk - 60%x2(1+1), 70%x2(1+1), 80%x2(1+1), 85%x2+1
Snatch Pull - 105% (of sn) x 2 x 3
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2x2

Compete Class

Details to be released on the day

17/6/16

17/6/16

CrossFit Class

Partner WOD
100 Thrusters (50/30kg)(alt every 5 Reps)
100 x Partner alt each rep wall Balls
100 x Slam Balls (alt every 5 reps)
100 Burpees (see-saw style)
100 x Hang Power Cleans (50/30kg) (alt every 5 reps)
Barbell Club

Snatch - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2, 95%x1
Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, 85%x2+1, 90%x2+1, 95%x1+1
Clean Pull - 100% (of cln) x 2, 105% x 2 x 4
Back Squat - heavy single, (90% of HS x 1, 95% of HS x 1, 100% of HS x 1 x 3

16/6/16

16/6/16

Bench Press to a 2RM then 5 x 2 @ 80%
***Between Each set hold the plank for 30 x seconds ***

WOD

EMOM x 20 Mins

1) 16/13 x Cal Row
2) 55 x Double Unders
3) 200m Run
4) 20 x Press Ups

(If you don't make all of the reps in 45 seconds, stop and move onto the next exercise and you may need to cut the run short to get back in 45 seconds)

15/6/16

15/6/16

Robert Crowley Snr "Bob" who was cruelly taken from his family on 13/6/15 at the age of 71. We shall honour him and his son, our great friend Rob Crowley, in the only way we know how by doing

"BOB"

6 x ROUNDS

13 x Squat Cleans (60/40kg)
13 x Strict Pull Ups
13 x KB Swings (32/20 kg)
13 x Strict HSPU's
13 x Front Squats (60/40kg)
13 x Bicep Curls

We will then all finish with 71 Burpees to be done together

14/6/16

14/6/16

1) Find a Heavy 3 Position Snatch - Hip, Knee then Floor
2) EMOM x 8 - 1 x 3 Position Snatch @ 80%
3) 27-21-15-9
Wall Balls
Pull Ups
Burpees

13/6/16

13/6/16

1) Work to a Heavy Double OH Squat
2) EMOM x 8 2 x OH Squat @ 75%
3) Complete at Far as possible in 14 Mins going up in 2's


BB Push Press (No rack 60/40kg)
TTBs
DB Snatch (20/15kg)

12/6/16

12/6/16

1) Find a Heavy Front Squat (No Rack)
2) EMOM x 12 - 5 x Front Squats @ 70% (No Rack)
3) 16 x MIN AMRAP
16 x KB Swings (32/24kg)
8 x Pull Ups
12 x Burpees

11/6/16

11/6/16

Rowing

1) 5 minutes with rate increase

Row a single 15 minute piece. The first five minutes @ 20 spm. Then four minutes @ 22 spm, three @ 24, two @ 26 and one @ 28.

Metcon Madness

Partner WODs

1) AMRAP x 12 mins

8 x Sit ups
8 x Burpees
8 x Air Squats
(you go i go)

REST 3 x MINS

2) AMRAP x 10 Mins

5 x Man Makers
5 x Box Jumps
(complete full round whilst partner rests)

REST 3 x MINS

3) EMOM x 12
50 x Double Unders (or 50 seconds work)
20 x KB Swings (or 50 seconds work)
45 x Seconds max cal Row

Barbell Club

Power Snatch - 60% (of snatch) x 2, 65%x2, (70%x2, 75%x1, 80%x1)x3
Power Clean & Jerk - 60% (of CJ) x 2+1, 65%x2+1, (70%x2+1, 75%x1+1, 80%x1+1)x3
Front Squat - 60%x2, 70%x2, 80%x2, 85%x2, 90%x2x3
Clean Pull - 90% (of cln) x3, 100%x3x4

Compete

Workouts will be released during class

10/6/16

10/6/16

CrossFit

Partner WOD
Split the reps evenly:

400m Run (Together)
100 Deadlifts (60/40kg)
50 T2B
100 Lunges (25)(10)
100 Cal Row
50 Cleans 60/40kg)
400m Run (Together)

Barbell Club

Snatch - heavy single; 85%x2x4
Clean & Jerk - heavy single; 85%x2+1x4
Snatch Pull - 105% (of sn) x 2 x 5
Back Squat - heavy single, (90%x1, 95%x1, HS) x 3

9/6/16

9/6/16

Back Squat - Find a heavy double for the day then 5 x 2 @ 85%
*** Between Each Set do 10 x Perfect Press Ups

WOD

16 x Mins

Ladder Going up in 1's
KB Swings (24/16kg)
Box Jumps (24/20")
Down Ups

8/6/16

8/6/16

CrossFit Class

1) Snatch - Find a Heavy Single for the day
2) 8 x 1 @80%
3) Conditioning

Barbell Club

Power Snatch - heavy single, (90%x1, 95%x1, HS) x 3
Power Clean + Power Jerk - heavy single, (90%x1+1, 95%x1+1, HS) x 3
Snatch Balance - 70% (of sn) x 3 x 4

7/6/15

7/6/15

1) Build to a heavy strict press
2) Every 30 secs x 8 mins - 1 x PC + 1 x Strict Press @ 80% of 1)
3) 10 x Rounds
10 x Wall Balls (9/6kg)
10 x Burpees
18 x Min Cap

6/6/16

6/6/16

Skill
Station 1 - Rope Climbs
Station 2 - L-Sits
Station 3 - Double Unders

WOD

8 x MIN AMRAP

8 x CTB Pull Ups
8 x Back Squats (60/40kg)
8 x Behind the neck Push Press (60/40kg)

REST 3 x MINS

8 x MIN AMRAP

8 x TTB's
8 x Cleans (60/40kg) ((Squat))
8 x Push Jerks (60/40kg)

3/6/16

3/6/16

CrossFit Class

Partner Workout

1600m Row (parner must be in plank throughout), 100 x Burpee over the rower, 50 x KB Snatches (24/16kg) (partner must be sat at the bottom of the squat throughout), 50 x Turkish Get ups, 50 x Pull Ups (whilst your partner holds handstand)

Split the work how you like

Barbell Club

Power Snatch - 60% (of snatch) x1, 65%x1, 70%x1, 75%x1x3, 70%x2x3
Power Clean + Power Jerk (1+1) - 60% (of CJ), 65%, 70%, 75% x 3 sets, 70% x 2+1 x 3 sets
Clean Pull - 85% (of cln) x 3, 95%x3, 100%x3x3

2/6/16

2/6/16

Find a heavy set of 8 Lunges (bar on your back)
Then 3 x 8 @80%

WOD
5 x Rounds
5 x Cleans (squat)(80/55kg),
10 x HSPU’s
15 x TTB’s

1/6/16

1/6/16

CrossFit Class
Bench Press - 5 x 5 @ 75%
*** Between each set d0 8 x DB Bicep Curls***

WOD

EMOM x 24

1) 15 Pull Ups
2) 15 / 12 x Cal Row
3) 15 x KB Swings (24/16kg)
4) 15 x Burpees

31/5/16

31/5/16

OH Squats - Find a Heavy Single then 4 x 5 @ 80%
***Between Each Set do 10 x empty Barbell Roll Outs***

WOD

21-15-9
Snatches
Back Squats
(62.5/37.5kg)

29/5/16

29/5/16

1 x Strict Press + 2 x Push Press + 3 x Jerks - Build to a heavy set then do 3 x sets at 80%

WOD

5 x Rounds

400m Run
15 x KB Swings
10 x Burpees

26/5/16

26/5/16

Find a 10rm Back Squat

WOD

4 x Rounds
1 x Min Max Cal Row
1 x Min Rest
1 x Min Max Thrusters (42.5/30kg)
1 x Min Rest

25/5/16

25/5/16

CrossFit

1) Build to a Heavy Clean

2) 5 x 3 @80%

3) 3 x Rounds

21 x Wall Balls
18 x Pull Ups
15 x KB Swings
12 x Pistols

Barbell Club

Power Snatch - 70%x2, 75%x2, 80%x1x3
Snatch Balance - 60% (of sn) x2, 65%x2, 70%x2, 75%x2
Jerk (Behind the Neck) - 60%x2, 65%x2, 70%x2x3

24/5/16

24/5/16

1) Bench Press 3 x 10 @60%

2) AMRAP x 10 Mins
200m Run
10 x Burpees
10 x OH Squats (60/40kg)

REST 4 x Mins

3) 3 x Rounds
50 x Double Unders
25 x Push Press (40/25kg)

23/5/16

23/5/16

Front Squat 5 x 3 @ 80%
***Between each set do 20 x Press Ups***

WOD

4 x Rounds
1 x Min Max Reps Power Snatch (50/30KG)
1 x Min REST
1 x Min Max Reps Pull Ups
1 x Min REST
1 x Min Max Reps Bent Over Rows (50/30kg) ((Try to hold onto the bar for the whole Min)
1 x Min REST

22/5/16

22/5/16

1) work to a Heavy Thruster

2) EMOM x 10
5 x Thrusters + 5 x Burpees

3) WOD

16 x Min AMRAP

10 x Box Jumps
10 x DB/KB Push Press
10 x Sit Ups

21/5/16

21/5/16

Rowing Club

1000m @ 28s/m
Rest 3 x Mins (in your rest get off the rower and complete 20 x Burpees) -
Repeat x 4

Metcon Madness

1) 10 x Min AMRAP
10 x Deadlifts
10 x Bar Over Burpees
10 x Sit Ups

REST 3 X MINS

2) 12 x Min AMRAP
12 x Wall Balls
12 x DB Snatches
12 x Press Ups

REST 3 x MINS

3) 5 x ROUNDS
200m run (both)
20 x Synchronised Air Squats
10 x Synchronised KB Swings

Barbell Club

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat 75% x3, 80%x3x2, 85%x3, 3RM
Good Morning - 3x5
Press - 1RM

19/5/16

19/5/16

Row 500m x 6 with 1 x Min Rest between sets -

Complete a max effort set of pull ups then for 12 every other 30 seconds do 40% of Max Set and every other 30 secs do 2-6 strict HSPU’s or progressions

18/5/16

18/5/16

CrossFit

1)Work to a heavy set of 3 Lunges (Bar on your back)
2) 5 x 3 @ 80 % - In Between Each set do 30 x Secs Hollow Hold
3) 21 - 15 - 9
Toe To Bars,
Burpees,
Wall Balls

Barbell Club

Power Clean - 70%x3, 75%x3, 80%x2, 85%x2, 2RM
Power Jerk - 60% (of split jrk) x 3, 65%x3, 70%x2, 75%x2, 2RM
Push Press - 70%x5, 75%x5, 80%x3, 85%x3, 3RM

17/5/16

17/5/16

CrossFit

1) find a heavy set of 3 OH squats then 5 x 3 @80%.
2) WOD
5 x Rounds
10 x Power Snatches 55/35kg
5 x Squat Cleans
50 x Double Unders



16/5/16

16/5/16

1) Deadlift - Work to a Heavy Triple
2) EMOM x 6 - 3 x Deadlift @ 80%
3) WOD
10 x Rounds

3 x Muscle ups (scale is 5 x CTB Pull Ups / Pull Ups)
200m run
10 x Tommy Youll Sit ups


15/5/16

15/5/16

Front Squat to a Heavy triple for the day

Then

5 x 3 @ 90%

WOD - Happy Birthday Simon

In 20 x Mins

50 x burpee buy in
Then AMRAP in remaining time of
15 x power cleans
5 x STOH
16 x TTB

14/5/16

14/5/16

Rowing

1500m @ 22 s/m
1250m @ 24 s/m
1000m @ 26 s/m
750m @ 28 s/m
500m @ 30 s/m

The aim is to get 2 seconds faster per 500m each interval

Metcon Madness

1) In pairs - 12 x Min AMRAP

12 x Box Jumps
12 x Press Ups
12 x Man Makers

(Face your partner and alternate each rep with your partner)

REST 3 x MINS

2) 12 x Min AMRAP

Run 200m (both)
12 x Wall Balls
12 x Sit ups

(alternate exercises with partner apart from the run which you both must do)

REST 3 x MINS

3) Ladder going up in 1's

DB/KB Thrusters
Burpees

(do a full round and then your partner goes but does 1 more rep)

Barbell Club

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1, 85%x1, 90%x1, heavy single
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
Back Squat 75% x3, 80%x3x2, 85%x3x2
Good Morning - 3x5
Press - 3x6

13/5/16

13/5/16

CrossFit


1) In Teams

10 x Rounds For time

100m Run
7 x CTB / 10 x PU / 14 x RR
7 x Front Squats (65/45kg)
7 x STOH

* while partner A is doing workout (to complete 1 round) partner B is holding top of Deadlift (85/55kg)
** Reps can only be accumulated if the bar is off the ground at the top of the deadlift
*** If the bar is dropped by partner B then Partner A (who is in the middle of doing 1 round) has to do a 5 x burpee penalty and then must continue with the round

2)
3 x 200m Partner carry
10 x Widths of the gym wheelbarrow carry

Barbell Club

Power Clean - 70%x3, 75%x3, 80%x2x2, 85%x2x2
Power Jerk - 60% (of split jerk) x 3, 65%x3, 70%x2x2, 75%x2x2
Push Press - 70%x5, 75%x5, 80%x3, 85%x3x2

12/5/16

12/5/16

Bench Press - 5 x 5 @ 75%
Between each set do 10 x Barbell Rollouts

WOD

5 x Rounds

10 x HSPU's
20 x Down Ups
40 x Double Unders

11/5/16

11/5/16

CrossFit

1) EMOM x 10
5 x Thrusters (60/40kg)

2) 8 x Min AMRAP

10 x UB Wall Balls
10x UB KB Swings
10 x Pull Ups

Rest 3 x Mins

3) 10 - 1 Ladder

Burpees
TTB's
Goblet Squats

Barbell Club

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1 x 3
Clean Pull - 100% (of cln) x 3 x 2, 105% x 3 x 2
Front Squat - 70%x3, 75%x3, 80%x3, 85%x3x2

10/5/16

10/5/16

Back Squat - 4 x 6 @ 80%

WOD - Happy 18th Birthday Jamie Downing

18 x Min AMRAP

18 x Power Cleans
18 x Front Squats
18 x Should to Overhead
60/40kg

9/5/16

9/5/16

CrossFit

1) Find a Heavy complex of
1 x Power Snatch + 1 x Snatch Balance (drop under bar) + 1 x OH Squat

2) Every 30 secs x 10 = 70% of 1)
3) 7 x Rounds
200m Run
7 x OH Squats @ 70/45kg


Barbell Club

Just like last week, increase the weights on the heaviest sets of each exercise if you're feeling good.


Snatch - 60%x3, 65%x3, 70%x2, 75x2, 80% x 2 x 3
Snatch Pull - 100% (of sn) x 3x2, 105% x 3 x 2
Back Squat - 70%x4, 75%x4, 80%x4x3
SLDL - 3x5

5/5/16

5/5/16

1) Find a Heavy Squat Clean for the Day
2) EMOM x 8 3 x Cleans @ 75%
3) WOD

5 x Rounds

5 x Power Cleans (60/40kg)
10 x Thrusters
200m Run

4/5/16

4/5/16

CrossFit

Now that testing week is over we are working on some snatch technique and barbell cycling and then onto a cardio based EMOM after some of the brutal benchmark WODs that we have done over the last week.

1) Find a Heavy 3 Position Snatch (Hip, just above the knee and floor - keep hold of the bar for all 3 reps)
2) EMOM x 10 1 x 3 Position snatch @ 85-90% of 1)
3) WOD

EMOM x 24

1) Row 15/12 Cals / Run 200m
2) 16 x KB Swings (24/16kg)
3) 60 x Double Unders
4) 12 x Burpees

Barbell Club

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
Clean Pull - 100% (of clean) x 3 x 4
Front Squat - 70% x 3, 75% x 3, 80% x 3 x 3

3/5/16

3/5/16

Last day of the testing week

1) FIND A 1RM STRICT PRESS,
2) FIND A 1RM PUSH PRESS,
3) "CINDY"
20 X MIN AMRAP
5 X PULL UPS,
10 X PRESS UPS,
15 X SQUATS

2/5/16

2/5/16

1) 1RM BENCH PRESS,
2) MAX SET PULL UPS,
3) "FRAN"
21-15-9 THRUSTERS & PULL UPS

1/5/16

1/5/16

Lunges (bar on your back) - Find a heavy set of 8 - then do 4 x 8 @80%

Between each set do 10 x Barbell Roll Outs

WOD

16 x Min AMRAP

10 x Burpees
200m Run
10 x KB Swings (32/24kg)

30/4/16

30/4/16

Rowing Club

Row 500m x 8 with a 2 x Min Rest between intervals

You must increase the speed in each interval

Metcon Madness

1) In Pairs - 10 x Min AMRAP

100m KB CARRY
12 x KB SWINGS
12 x TTB's

REST 3 x MINS

2) In PAIRS - 10 x Min AMRAP

Row 250m whilst your partner does double unders (score is number of double unders)

REST 3 x MINS

3) In 8 x Mins complete as far as Possible going up in 1's of
Burpees and Wall Balls

(complete a full round whilst your partner rests)

Barbell Club

CrossFit Classes

1) FIND A 1RM OH SQUAT (FROM THE RACK)
2) FIND A 1RM CLUSTER,
3) "GRACE"
30 X C&J FOR TIME (62.5/42.5kg)

Barbell Club

Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
Back Squat - 75% x 2 x 4




29/4/16

29/4/16

CrossFit Classes

1) FIND A 1RM OH SQUAT (FROM THE RACK)
2) FIND A 1RM CLUSTER,
3) "GRACE"
30 X C&J FOR TIME (62.5/42.5kg)

Barbell Club

Clean & Jerk - 60% x2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
Front Squat - 70% x 3 x 5

28/4/16

28/4/16

1) 10 X MINS TO FIND A 1RM FRONT SQUAT,
2) 12 X MINS TO FIND 1RM C&J,
3) 1 X MILE RUN,
4) 3 X MINS MAX DOUBLE UNDERS

27/4/16

27/4/16

CrossFit

"SAM"

As Many Rounds As Possible in 40 Mins

8 x Pull Ups
8 x Toe To Bars
67 x Deadlifts (80/55)
48 x Double Unders
26 x Kettlebell Swings (24/16kg)
3 x Rope Climbs
16 x Burpee Box Jumps (24/20")

Barbell Club

Power Clean - 70% x 2 x 5
Power Jerk - 60% (of split jerk) x 2 x 5
Push Press - 70% x 3 x 3

27/4/16

27/4/16

2000m ROW,

10-1 LADDER of
STRICT, PULL UPS,
STRICT HSPU’S,
STRICT RING DIPS

25/4/16

25/4/16

1st Day of Testing week.

1) 12 x Mins to Find a 1RM SNATCH,
2) 10 x Mins to find a 1RM BACK SQUAT,
3) “HELEN”
3 x Rounds
400m RUN,
21 x KB SWINGS,
12 x PULL UPS

24/4/16

24/4/16

1) Build to a heavy Hang Power Clean & Power Jerk

2) "DT" with a twist

5 x Rounds

12 x Deadlifts
9 x Hang Power Cleans
6 x Power Jerks

(70/47.5KG)

*** EVERYTIME YOU BREAK DURING A ROUND YOU MUST TO 10 X BURPEES *** (YOU MAY REST BETWEEN COMPLETE ROUNDS WITHOUT PENALTY)

23/4/16

23/4/16

ROWING CLUB

1) WARM UP
2) Row 1500m (at your 2000m pace + 5 seconds which is likely to be around 20-28s/m with the taller athletes being closer to the 20s/m and the shortest nearer 28s/m) ((if you don't know your 2000m
pace row at a pace you can maintain for at least 6 mins)

Rest 4 x Mins x 3

Try and be consistent with your pace throughout the 1500m and also for all 3 intervals

METCON MADNESS

1) In Pairs 10 x Min AMRAP
Both Run 200m
10 x Synchronised Goblet Squats
10 x Synchronised KB Swings

REST 3 x MINS

2) In 8 x Mins complete as many DB Squat Cleans as possible in your pairs (split the work how you like)

REST 3 x MINS

3) 10 x Min AMRAP
10 x Box Jumps
10 x DB STOH
10 x Press Ups on the Dumbbells

BARBELL CLUB

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1, 90% x 1, heavy single
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 , 90% x 1+1, heavy 1+1
Back Squat - 75% x 3, 80% x 3, 83% x 3, 3RM
Good Morning - 3x5
Press - 8RM

22/4/16

22/4/16

CROSSFIT CLASS

1) In Pairs
Complete as many GTOH's as possible in 8 Mins 60/40kg (you can split the work how you like)

2) In Pairs
AMRAP x 12 Mins
200m KB Carry (24/16kg)
15 x KB Swings
10 x Box Overs
(alternate exercises with partner)

3) In Pairs
In 10 Mins
Row 250m whilst your partner does burpees. Rotate exercises as soon as the row is complete (score is the number of burpees)

BARBELL CLUB

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1, 80% x 3+1, max 3+1
Clean Pull - 100% (of clean) x 3 x 4
Front Squat - 70% x 4, 75% x 4, 78% x 4, 4RM

21/4/16

21/4/16



1) Build to a Heavy Doube Deadlift
2) 5 x Deadlift EMOM x 6 @ 75%
3) WOD - AMRAP x 16 Mins

16 x Wall Balls
12 x DB/KB Thrusters
50 x Double Unders

20/4/16

20/4/16

CrossFit Class

5 x Bench Press EMOM x 8 @ 75%,

WOD - Happy Birthday Big Rich

EMOM x 32 -
1) 10 x HSPU’s,
2) 200m Run,
3) 2-5 x muscle Ups,
4) 8-10 x DB Squat Snatch

BARBELL CLUB

Power Snatch - 70% x 3, 75% x 3, 78% x 3, 3RM
Power Clean - 70%x 3, 75% x 3, 78% x 3, 3RM
Snatch Push Press + Overhead Squat - 70% (of snatch) x 5+1, 75% x 5+1, 78% x 5+1, max 5+1

19/4/16

19/4/16

CrossFit

1) EMOM x 8
5 x Back Squat @ 70%

2) EMOM x 6
5 x Strict Press @ 75%

3) Happy Birthday Ella

AMRAP x 21 Mins

21 x KB Swings
21 x Sit Ups
21 x Air Squats

Gymnastics

Kipping practice

WOD – 30-20-10
Toes to bar (Scale - L – Sit raise, Knees to Elbows)
Ring Dips (Scale - Banded , Box Dips)
Double Unders (scale - Single Unders)

18/4/16

18/4/16

CROSSFIT CLASS

Oh lunges - 5 x 10
with 40 sec handstand hold between sets. -
WOD. Happy Birthday Jason -
4 x Rounds -
16 x pull ups,
16 x DB Strict Press,
16 x DB front Squats (20/15kg)
Cash out with 40 x Burpees

BARBELL CLUB

Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM
Snatch Pull - 100% (of sn) x 3 x 4
Back Squat - 70% x 6, 75% x 6, 78% x 6, 6RM
SLDL - 3x5

17/4/16

17/4/16

1) Build Up To a Heavy Clean and Jerk
2) Every 30 Seconds for 8 Mins - 1 x Squat Clean, 1 x Hang Power Clean, 1 x Jerk @ 80% 1RM C&J
3) 5 x Rounds

5 x Front Squats
10 x KB Swings
400m Run

16/4/16

16/4/16

Rowing Club

5 x 1000m @ 2K Pace with 3 x Mins rest between intervals

Metcon Madness

1) AMRAP x 12 Mins

12 x OHPlate Lunges
10 x Plate GTOH
8 x Burpee to Plate

REST 3 X MINS

2) AMRAP x 10 Mins

8 x KB Swings
5 x Goblet Squats

3) Ladder x 8 Mins going up in 1's of
Box Jumps & Sit Ups

Barbell Club

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85% x 1x 2
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 2, 85% x 1+1 x 2
Back Squat - 80% x 3 x 5
Good Morning - 3x5
Strict Press - 3 x 8

15/4/16

15/4/16

CROSSFIT

Mins 1-10 Warm Up,
Mins 10-14 SET UP Equipment -
Mins 14 -22: 20 x Wall Balls (9/6kg), 6 x Man Makers (20/15kg),
Mins 25-35: 10 x Pull Ups, 8 x HSPU’s,
MINs 38-48: 200m Run, 12 x DB Snatches (20/15kg)

BARBELL

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3
Clean Pull - 95% (of clean) x 3 x 4
Front Squat - 75% x 4 x 5

14/4/16

14/4/16

1) Every 30 secs for 12 x Mins 3 x Thrusters (60/40kg) + 3 x Burpees -
2) EMOM x 8 - 2 x Front Squats (with 5 x Sec Pause at the bottom) (90/60kg) -
3) 4 x Rounds 200m Run/Row/bike, 20 x Press Ups, 10 x TTB’s

13/4/16

13/4/16

CrossFit Class

Strict Press - 5 @ 75%, 4 @ 80%, 3 @ 90%, 2 @95% - WOD - EMOM x 20 - 1) 50 x Double Unders, 2) 20 x Jumping lunges, 3) 15/12 x cal row, 4) 12 x Pull ups 9scale as needed)

Barbell Class

Power Clean - 75% x 3 x 5
Power Jerk (% of split jerk) - 65% x 3 x 5
Push Press - 75% x 5 x 5
10 min EMOM: Power Clean + Power Jerk @ 70% of max clean & jerk

12/4/16

12/4/16

To change things up a bit, we shall be doing the met-con before the strength part of the workout today. Not only to keep things varied but also, in competitions, things will get thrown at you and the structure may not be one that you are used to.

WOD

AMRAP x 16 Mins
8 x DB Squat Cleans (20/15kg),
16 x KB Swings(24/16kg),
400m Run

Strength - Bench Press - 5 x 3 @ 85%

Gymnastics

Pistol practice – weighted jacket - (Scale: Box Pistol, band support Pistol)
FIND MAX EFFORT SET OF PISTOLS UNBROKEN

WOD – 10- 8- 6- 4- 2
Ring Push ups (Scale: Floor Push ups, Knee Push ups)
Bar Muscle up (Scale: Chest to Bar, Pull ups)
Burpee

11/4/16

11/4/16

CrossFit Class

EMOM x 10:
1 x Power CLEAN + 2 x FRONT Squat @ 85%1RM CLEAN

WOD

21-15-9-9-15-21
Bar over Burpees
Deadlifts (90/65kg)

BARBELL CLUB


Snatch - 60%x3, 65%x3, 70%x3, 75%x3x3
Snatch Pull - 95% (of sn) x 3 x 4
Back Squat - 75% x 6 x 5
SLDL - 3x5

If you went heavier last week than the prescribed weights, aim to add weight to at least one set today, and to as many as you can. This goes for the entire week.

10/4/16

10/4/16

1) EMOM x 10 - 5 x Push Press @ 75%
2) 4 x Rounds (20 x Min Time Cap)
10 x Strict HSPU's (no kipping and no ab mats- scale to box press ups i needed)
20 x Front Squats 60/40kg (No Racks) (every tim you put the bar down 5 x bar over burpees)
30 x Sit Ups

9/4/16

9/4/16

Rowing Club

500m @ 20 S/M
Rest 2 x Mins
500m @ 22 S/M
Rest 2 x Mins
500m @ 24 S/M
Rest 2 x Mins
500m @ 26 S/M
Rest 2 x Mins
500m @ 28 S/M
Rest 2 x Mins
500m @ 30 S/M
Rest 2 x Mins
500m @ 32 S/M
Rest 2 x Mins
500m @ 34 S/M

Metcon Madness

1) 12 x Min AMRAP
10 x KB Swings
200m Row
10 x Press ups
(you go I go)

REST 3 x Mins

2) 10 x Min AMRAP

8 x Burpee Box Jumps
8 x Pull Ups
8 x Wall Balls
(you go I go)

REST 3 x Mins

3) 8 x Min Ladder (going up in 1's)

DB Squat Cleans
(do a set then you partner does a set increasing by 1 rep each time)

BARBELL CLUB

Snatch - 65%x3, 70%x3x2, 75%x2x3, 80%x1x4
Clean & Jerk - 65% x3+1, 70% x 3+1 x 2, 75% x 2+1 x 3, 80% x 1+1 x 4
Back Squat - 75% x 3 x 5
Good Morning - 3x5
Press - 3 x 8

8/4/16

8/4/16

1) EMOM x 10 - 8 x Pull Ups + 8 x Press Ups
2) Work Up to a Heavy Cluster/Thruster
3) In Pairs

AMRAP x 12 mins

200m Row
10 x Thrusters
10 x Down Ups
(Alternate Exercises with your partner)

Barbell Club

Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1 x 4
Clean Pull - 90% x 3 x 4
Front Squat - 70% x 4 x 5

7/4/16

7/4/16

Back Squat - 5 x 3 @ 90% - Between each set accumulate 20 x seconds Hollow Rock Holds and 20 x seconds Arch Rock Hold

WOD

7 x Rounds

7 x Burpees
14 x KB Swings
21 x Goblet Squats

6/4/16

6/4/16