Momentum

Triathlete: Day 1: Swim - Repeat 250m, recover 3:00, until form/pace deteriorates Day 2: Bike - 30 on / 30 off, until form/pace deteriorates Day 3: Run - Repeat 800m, recover 3:00, until form/pace deteriorates Day 4:  Swim - 1000m TT Day 5 : Bike - 16M TT Day 6: Run - 6m @ 80% 3M TT pace Runner: Day 1: Repeat 800m, recover 3:00,... [Read more]

Flexibility - Psoas smash with lacrosse ball & Flexor WOD (butt) smash with lacrosse ball - High Hamstring Flossing & Dead lift simulation Strength & Skill A-1 Dead lift 4 x CFA: 3-5 BC: 6-10 31x1 rest :60 A-2 Press-ups 4 x AMRAP 2010 rest :60 B-1 KB Front Rack Walking Lunges 3 x 22-24 2010 rest :30 B-2 KB... [Read more]

Strength & Skill A Snatch High Pulls 5 x 3-5 XXXX rest 2:00 B-1 Overhead Squats 4 x 6-8 3010 rest :60 B-2 Hollow Rocks 4 x 15-20 1010 rest :60   W.O.D Run 400 meters Then - 2 rounds of: 25 Burpees 20 Pull-ups 15 KB Goblet Squats 24/16kg 10 Kettlebell swings 24/16kg 5 Handstand push-ups (scale: push-ups) Then... [Read more]

Strength & Skill A-1 Pull-ups 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60 A-2 1-Arm KB Press 4 x CrossFit Athlete 6-8 Body Composition 10-12 3110 rest :60 B-1 Inverse Ring Rows 3 x 15-20 30x0 rest :30 B-2 Head Stand Practice (<:60sec) rest :30   W.O.D 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift 60% 1RM Handstand Press-up / Wall... [Read more]

Strength A-1 Back Squat 4 x CrossFit Athlete 6-10 Body Composition 8-12 3110 rest :60 A-2 OH Split Squat 4 x 10-15 3010 rest :60 B-1 GHD Back Extension 3 x 10-15 31x0 rest :30 B-2 Band pull-throughs 3 x 10-15 30x1 rest :30   W.O.D 16min TOTAL 2 Rounds of: 7 min AMRAP: 7 Back Squats @ 60% best... [Read more]

Strength A Clean Skills 4 x 6-10 B-1 KB Farmers Walks 4 x 40m 1010 rest :30 B-2 KB Front Rack Step-ups 4 x 12-15 each leg 2010 rest :30   W.O.D 3min work and 1 min rest for 4 rounds: 3 Power cleans 60/40kg 6 Box Jumps 24/20'

We're delighted to share the following thoughts from a recent  first time attendee at Geoff's met-con class. Metabolic conditioning? What's that then, eh? Sounds painful, I thought. (And it was, but in a good way). It turned out to be a kind of hardcore circuits class, but with far more exciting equipment (think tractor tyres, hammers and chains) and far... [Read more]

Strength & Skill A-1 Strict OHP 4 x CrossFit Athlete 6-10 Body Composition 8-12 30x1 rest :60 A-2 Kipping / Butterfly practice 4 x 15-20 1010 rest :60 B-1 BB Floor Press  3 x CrossFit Athlete 8-10 Body Composition 8-12 2010 rest :60 B-2 1-Arm Row 3x CrossFit Athlete 8-10 Body Composition 8-12 2010 rest :60   W.O.D Helen 3 rounds for... [Read more]

Warm-up Team of 2 people spend 4 mins on each paired station: Station 1: Rower and Bent over forward sled drag @ 70kg Station 2: Drop Lunge and Ab-mat Sit-up Station 3: High to Low Plank and Farmers Carry 2x12kg or 2 x 20kg Station 4: Air Squats and Sled push with Sled rope pull After 1 round: 1min of inverse ring rows... [Read more]