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CrossFit Program -17th July – 23rd July 2023

Geoff Stewart | 16-07-2023
Week 2. Enjoy x   Monday – Snatch Tuesday – Squat Wednesday – Conditioning Thursday – Gymnastics Friday – Clean & Jerk Saturday –Deadlift Sunday - Service   Monday – Snatch Snatch high pull, Hang muscle snatch, power snatch. 3x2,2,2,2   3 position snatches, 2sec pause at shin, knee, pocket. 6x1 E90sec   Hang snatch 10x1-2 E2MO2M   YGIG Kcals  row/ski only any... [Read more]

CrossFit Program -10th July – 16th July 2023

Geoff Stewart | 09-07-2023
Week 1. We are heading into another short training phase. This a short competition preparation phase. As you'll all be aware we are having an in-house comp on the 5th of August with 2x WODs, scales and Rx and a final.   All our training phases will, of course, stick to the GPP text and the lifting basics but there will... [Read more]

CrossFit Program -3rd July – 9th July 2023

Geoff Stewart | 02-07-2023
Week 6. The final week of this short training phase.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlift 6x1+1   1x ME bench press @BW   3x ME DU/crossovers   0-4-8-12-16min Canal... [Read more]

Strong Con – Workout 3

Jenna Fisher | 26-06-2023
Strong Con - workout 3 - June/July   Part A 4 rounds 300m run (canal) 10 dead-ball to shoulder 10 dead-ball box step up (total) 90 secs rest   Part B 6 rounds 6 back squat 6 air squat to box jump 6 cal assault bike 90 secs rest   Part C 8 rounds 30 double unders (or alternative) 10... [Read more]

Strong Con – Workout 2

Jenna Fisher
Strong Con - Workout 2 - June/July   Part A 6 rounds 8 push press - BB 8 lunges, total - BB (front or back rack) DB - heavy 4 squat 4 thruster 4 Devil's press (burpee + snatch) 60-90 secs rest   Part B Rest as needed between each round until a bike is available to use 8 cal... [Read more]

Strong Con – Workout 1

Jenna Fisher
Strong Con - Workout 1 - June/July   Part A 10 rounds 5 bench press 5 deadlift 5-10 push-ups 5 each arm DB high hang power snatch Rest as needed You must also complete 3 rounds of the following. This can be done at any time. You do not need to do all 3 rounds together - spread them out... [Read more]

CrossFit Program -26th June – 2nd July 2023

Geoff Stewart | 25-06-2023
Week 5.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 6x1+1   2x1min ME bench press @60% rest 2min between efforts   DU/cross-overs -skill   buy in: big block run 8min ME... [Read more]

CrossFit Program -19th June – 25th June 2023

Geoff Stewart | 18-06-2023
Week 4.   Monday – Deadlift and pushing Tuesday – Snatch Wednesday – Conditioning Thursday – Gymnastics Friday – Squat and Pulling Saturday – Clean & Jerk Sunday - Service   Monday – Deadlift and pushing A Deadlifts 6 x 3   2x1min ME bench press rest 2min between efforts   DU/cross-overs -skill swinging knee tucks skill   21-15-9 D-ball lunges... [Read more]