Momentum

Warm-up Tabata (6 rounds :20sec work :10sec Rest): Full Depth Squat Jumps, be explosive out of the bottom. Clean Tekkers Spend some time in the bottom of the BB Front Squat Strength All Athlete A. Hang Squat Clean 1, +1 from floor @65-70% 1RM 10set of 2reps On the :90sec Capacity For every failed clean you must perform 10 burpees... [Read more]

Warm-up 15minutes HSPU Tekkers Thruster Tekkers K2E Tekkers Warm-up Deadlift to prepare for prescribed weight Set-up stations in preperation for WOM * NOTE Athletes will need to share bars for Deadlifts and Thrusters W.O.M CrossFit Athlete 04/01/2014 and 27/01/2014 "The Seven" (40min time cap) CrossFit Athletes: Seven rounds for time of: 7 Handstand push-ups 7 Thruster 60/35kg 7 Knees to... [Read more]

Warm-up 10 BB Strict Press (just the bar) ME: Strict Pull-ups [Scale: Ring rows with pronated grip] 15 KBS 10 BB Push Press (just the bar) ME: Strict Chin-ups [Scale: Ring rows with supinated grip] 15 KBS 10 BB Push Press (just the bar) Strength 20minutes to complete CrossFit Athlete A. Standing BB Military Press 4x 6-8 40x0 Rst:90 B.... [Read more]

Warm-up 3 Rounds of: 5 Box Jumps 5 Front Squats (just the bar) 5 Back Squats (just the bar) Strength CrossFit Athlete A-1 Front Squat with pause 5x 5-6reps 31x0 @70-78% 1RM Rst:90 A-2 Back Squat 5x 7-8reps 40x0 @68-75% 1RM Rst :90 CrossFit A-1 4x5-6 @70-78% 1RM A-2 4x8-10 @60-68% 1RM CrossFit Endurance A. 5x5 on :90 @70% 1RM... [Read more]

REST DAY - HAVE A SAFE AND HAPPY NEW YEAR

Warm-up Back Extension Tekkers Press-ups Ring Press-ups Wall Balls Strength All Athlete A. DE: Sumo Deadlift 3reps @75% 1RM EMOM for 12 minutes Capacity 10 Rounds of: 5 Deadlifts @75% rest :30sec 5 Box Jumps (heigh as possible) rest :30sec W.O.D 3 Rounds of: Three rounds of: 30 Wall Balls 20 Back extensions 10 Ring Press-ups

Triathlete: Day 1: Swim - : Repeat :30 on, :30 off until form/pace deteriorates Day 2: Bike - : Repeat :30 on, :30 off until form/pace deteriorates Day 3: Run - : Repeat :30 on, :30 off until form/pace deteriorates Day 4: Swim -: Repeat 6:00 on, 4:00 off until form/pace deteriorates Day 5 : Bike -: 20M TT Day 6: Run  -:Repeat 6:00 on, 4:00 off until... [Read more]

Warm-up KB Skills Swings, 1-Arm Swings, KB Push-Press, KB DLHP Strength All Athlete EMOM for 16minutes: Odd minute: Flat Bench Press 3reps @ 75% 1RM Even minute: 1 Ecc Chin-up (Jump up and lower yourself for 30sec). If you fail the rep you must do eccentric inverse row’s (bar in rack) instead Capacity Teach KB Turkish Get-Up What is the... [Read more]

Fast-track Foundations for £100 To bring in the new year and help you get stuck into your new year's resolutions as soon as possible we are offering a fast-track Foundations course for £100 (half price) during January and February 2014. You will be taken through everything you need to know to get started with CrossFit in two 2 hour sessions... [Read more]