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Strong Con Workout 1

Jenna Fisher | 07-08-2023
StrongCon Workout 1 4 min stations. 90 secs rest AMRAP: 5 deadlift + 5 burpee over the bar, lateral jump 2 rounds: 1 min BB floor chest press + 1 min plank or sit ups 4 rounds: 45 secs ski (hard effort) 15 secs rest AMRAP: 10 DB squat + 10 DB snatch each arm HALF-TIME EXTRA REST 4 min... [Read more]

CrossFit Program -7th August – 13th August 2023

Geoff Stewart | 06-08-2023
Week 1. Heading into a new training phase this week. This is going to be an 8-week phase with a switch around of training days at 4 weeks, just to keep things fresh and you all guessing. As always, I’ll do my normal spiel about CrossFit being a GPP general physical preparedness program.   "GPP stands for General Physical Preparedness,... [Read more]

CrossFit Program -31st July – 6th August 2023

Geoff Stewart | 30-07-2023
Week 4. This is the final week of this short block as it's our competition week (Saturday). This week we are sticking to the basics, basic lifts, honing our old skills and working our WODs. If you competing you might want to back up a tiny bit towards the end of the week   Monday – Snatch Tuesday – Squat... [Read more]

CrossFit Program -24th July – 30thJuly 2023

Geoff Stewart | 23-07-2023
Week 3. Enjoy x   Monday – Snatch Tuesday – Squat Wednesday – Conditioning Thursday – Gymnastics Friday – Clean & Jerk Saturday –Deadlift Sunday - Service   Monday – Snatch Snatch high pull, muscle snatch, power snatch, OHS 2,2,2,2 3 position snatch 2sec pause at shin, knee, pocket 6x1 E90sec C Snatch @60%+ 10x1 EMOM 3 RFT 400m Run or kcals... [Read more]

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]