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Heavy Metcon 17/7/2019

Posted 16th July 2019 by Geoff Stewart


This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!


Crossfit Program: 15/07/19 – 21/07/19

Posted 15th July 2019 by Josh Schouten

July we are going to see some more EMOM styles workouts throughout the training week where we will be using submaximal weights to get some speeds on the bars and also get a little bit of conditioning in as well. Please be wary of the weights that we choose and make sure the weight resemble the ones you need, not the person next to you.

During this month if you feel that your mobility is lacking, head over to our Mobility session Thursday morning at 7 am with Anthony Masters. Likewise, if you feel like your rowing could do with a touch of class head over to Friday evenings @ 6:30 pm with Luka to get a lesson from an Olympic Gold medalist. He’ll point you in the right direction on the Rower.

As we are heading over to some heat please do make sure we are hydrated before / during and after sessions. We would recommend drinking 3% of your body weight in litres. I.e. 100kg person x.03 = 3L. This would be on the low end for any given person. Please aim for this as a minimum.

Take care folks.


Monday: Power / Hang Cleans & Jerk, Back Squats + Mono Structural

Tuesday: OHS, Split Jerks, Bench Press + DB WODS

Wednesday: Strength-based energy systems. We’ll be aiming to get warm 0:00-15:00 then have 20:00-40:00 mins of work to get through.

Thursday: CrossFit Gymnastics – Now with beginners and advanced components with Jenna and Anthony Masters

Friday: Snatch + Snatch High Pulls + Segmented Snatch Pulls + Mono Structural

Saturday: Team and Partner workouts grab a partner and suffer together.

Sunday: Clean Preparation and Complex. Testing workouts and names WODs.


EVERY 2 minutes complete for 24 minutes.

A: Floating Power Clean + Hang Clean + Split Jerk  8 x 1+1+1

B: Back Squat 3 x 3 (don’t worry about tempo or weight but we should be moving fast, see Anthony’s post here  as an example. With these, we will be looking for a controlled descent and speed, speed and more speed on the way up.


18 minutes continuous

Row / Ski / Bike – Max Cals

Every 3 minutes complete:

Barbell GTOH x 5

WallBall x 10

*Start in waves so not everyone is coming off the equipment at the same time.



A: Close Grip OHS 4 x 4

B: Split Jerk 4 x 4

C: 45* DB Bench Press 4 x 8*

C2: TRX “Y” rear delt fly x 10*

Complete both C’s in 2 minutes


4 rounds:

KB Snatch x 10 (5+5)

KB Push Press x 10 (5+5)

KB Swing x 10

KB Bent Over Row x 10

Press Ups x 10

Run x 250m

Rest 120 seconds after each set.

*Use double KB if you can, singles if not and split the reps between left and right.


Rolling EMOM 20min

Min 1: Clean & Jerk x 2

Min 2: DU x 25-50

Min 3: DB Deadlifts x 5-8

Min 4: Dip x 5-8

Min 5: Rest

Complete 4 minutes at each movement before moving on.

6 Min EMOM

Even: TTB – TTR x 10

Odd: Burpee x 8-12

6 Min EMOM

Even:  Ski x 10-15cal

Odd: D-Bal GTOS x 8-10

6 Min EMOM

Even: DB Snatch x 8+8

Odd: Walking Lunge x 16-20

Resting 1 Minute between each 6-minute block.


EVERY 2 minutes complete for 24 minutes.

A: Snatch High Pull + Floating Power Sn + Floating Sn 7 x 2+1+1

B: Segmented Snatch Grip Deadlift 4 x 1+1+1


5 rounds of:

2-4 x Clusters

30 strokes on the Rower.

Rest 2 Minutes

Total is the distance rowed! Make each stroke count and record meters after 30 strokes.



Row 10,000m

– Rotate every 3 mins –

Remanding 3 members complete rounds of below in a YGIG fashion (complete 1 whole round, then change)

5 x Deadlift (heavy)

3-5 x Rope Climb

10 x D-ball GTOS

* Aim to have 2 strong Rowers in each group, mix up the abilities and have different bars set up! If you row at an average of 2:00/500m it will take 40 minutes to complete.


Please note that we will be going back through the workouts over the last 3 months and re-doing these to compare times. We will do this until it’s complete. Each week you will see the date in which it was last completed the first time. If it’s your first time, get stuck in and record the time, if it’s your aim. If not have some fun getting a sweat on.




4 x 400m Sprints

Your score is the average time it takes. I.e. record all 4 efforts and divide by 4 to get an average.

Rest 10 minutes (active stretching and set up for part B


20 minutes AMRAP

Select Cardio Equipment

After every 4 minutes complete:

3 Rounds of:

10 DB Push Press (medium)

10 Russain Kb Swings (medium)

Start on your piece of cardio equipment.

Your score is the distance made over the 20 minutes.

Please do make sure if you are recording this you take note if you use the arch wall or the flat targets on the rig. There is a big difference here!

Oly – Lifting JULY (one week late…)

Posted 11th July 2019 by claudia clarkson

Hi Team

Claudia here, after a few technical glitches, I am back and can post Oly programming online! WOO HOO

We are into Week 2 now and working on paused Front and Backsquats upping the volume at lower percentages. Let’s get those legs working.

This month we are working on sharpening that turnover and getting nice and tall, work with purpose on those lighter percentages, to enable us to translate good lifts when we go into the higher %%%

Focusing on pauses at the knee to maintain that tension throughout the whole lift. More drills to work on our second pull and get that extension.


Week 2 

Wednesday / Thursday

A: Drop Snatch – 5×5 @50% of 1RM Snatch

B: Muscle Snatch with pause at the knee – 5×4 @50%

C: Snatch Pull to knee + Snatch – 1x 1 @50%, 1×1@60%, 6 x1 @70%

D: Gorilla Row – 3×10


A: Front squat – 5×5 @60%

B: Panda Pull + Power Clean – 1×1 @50%, 1×1@60%, 5×1%65%

C: Clean + Hang Clean + Jerk – 1×1@50%, 1×1@60%, 1×1@70%, 5×1 @75%

D: Barbell Squat Jump: 5×5 light


Week 3


A: Backsquat – 1×6 @25%, 1×6 @50%, 5×6 @60%

B: Snatch – 1×5 @50%, 1×4 @60%, 1×3@70%, 6×1@80% (make them look AMAZING)

C: Push Press from Behind the Neck Snatch Grip – 5×5 (light – medium weight up to 70%)

D: V-Ups- 3×20 (if there is time )

Wednesday / Thursday

A: Jerk Dips – 1×10@50%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100% (of clean)

B: Clean from mid-thigh + Power Jerk – 1×1 @50%, 1×1@60%, 3×1@70%, 3×1@80%

C: Deficit Clean Pulls : 5×5 @70% of 1RM Clean

D: Romanian DL – 3×15 @40%


A: 1 1/4 Front Squats – 1×5@25%, 1×5@50%, 1×4@55%, 1×3@60%,1×2@65%, 1×1@70%, 1×1@75%

B: Power Clean from mid-shin – 5×4@55%

C: Clean + Clean from mid-shin + Jerk – 1×1 @50%, 1×1@60%, 1×1@70%, 5×1 @75%, 1×1@80%

D: Russian Twists – 3×20

Week 4


A: Paused Backsquats – 1×10@25%, 1×5@60%, 1×3@70%, 5×1 @80%

B: Power Snatch from Mid-Shin – 1×3 @50%, 1×2 @60%, 3×2@70%

C: Snatch – 1×3@50%, 1×2@60%, 1×1@70%, 1×3@65%, 1×2@75%, 1×1 @80%, 1×3@75%, 1×2@80%, 1×1 @85%

D: Sit ups – 3×15


A: Drop Snatch + OHS – 5×3 progress load, start with empty bar (Everyone!)

B: Snatch Pull with pause at the knees – 1×3@50%, 1×3 @60%, 1×3 @70%, 1×3 @80%

C: Snatch from Mid-Thigh – 1×5@50%, 1×4@60%, 1×3@70%, 1×2@75%, 5×1 @80%

D: Seated box jumps – 3×5


A: Front Squat – 1×5 @50%, 1×5@60%, 5×3 @65%

B: Clean Pull + Muscle Clean + Power Clean – 7×5 @50-60% of your 1RM Power Clean

C: Clean and Jerk – 1×10 @25%, 1×5@50%, 1×3@60%, 4×4 @70%

D: Back Extensions – 3×10

Gymnastics Classes Competition – June Results

Posted 10th July 2019 by Jenna Fisher

Competition Results for June!


Advanced Winner: Chris (6am)

Workout One: 11 mins 44 secs (ring muscle up)

7 mins rest

Workout Two: 7 mins 57 secs (35kg DB, HSPU with hands on 10kg plates)


=Total time for both workouts (excluding rest): 19 mins 41 secs


Intermediate Winner: Mitch (6am)

Workout One: 12 mins 45 secs (chin ups)

7 mins rest

Workout Two: 10 mins (27.5kg DB, HSPU with hands on floor)


=Total time for both workouts (excluding rest): 22 mins 45 secs


Beginner Winners for the two options: Tom B (chin ups and push ups) and James Ha (pull ups and box HSPU) (6am)

Workout One: TB: 8 mins 50 secs / JH: 8 mins

7 mins rest

Workout Two: TB: 6 mins 50 secs (p-bar push ups, 17.5kg DB) / JH: 6 mins 27 secs (feet on box HSPU, 17.5kg DB)


= Total time for both workouts (excluding rest): TB: 16 mins 40 secs / JH: 14 mins 27 secs


Heavy Metcon 10/7/2019

Posted 8th July 2019 by Geoff Stewart


This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!