WOD 2018-06-28T09:38:33+00:00

Petrol Head

Adam T PP

Friday the 27th May  will be the first CrossFit Total for this year. Keep the evening free for our Totals are always fun and rewarding to those that dedicate the work. Monday 4th April will see us testing our 1 RMs for the Overhead Squat, the Bench Press and the Clean then we have a short strength cycle of 8 weeks to prepare. In the meantime keep doing what you’re doing. Its amazing to see your strength, determination and courage over these last 3 weeks. Only 2 more weeks left then we get to let our hair down and reward ourselves with a big party on Awards Night , Saturday 9th April.


E 2 M

5 Deadlift *

5 Push Press *

5 Rounds

* building


” Petrol Head ”

15 Thruster (45/30)

Run 400 m

90 Double Under

Run 400 m

15 Thruster

For time.

The Good Oil

Roachy OHL

If you have still got 16.3 on the brain and wish to repeat you will have to do so outside of normal class times. There has been some amazing progress on the bar muscle up, with several nailing their first during the workout, and many coming desperately close. The Open has forced all of us to search deep into our bag of tricks and try, try and try again to achieve the near impossible. Damn chest to bar pull ups, double unders and now this..a bar muscle up??!! But we all got way better than we were, and if you didn’t get one this time..then there’s always next time. Just never give up trying. :-)


Handstand Progressions

  • Nose and toes (3 x 20s )
  • -ves (9 x 1)
  • Headstand to kipping extension ( 3 x 3 reps)
  • Strict ( 5 x 3-5 reps )
  • Deficit ( 5 x 2-3 reps)
  • Practise Free HS ( accumulate 45 secs )


” The Good Oil ”



20 Wall Ball

REST 4 minutes


10 KBS (32/24)

20 Cal Row



Today we will spend time preparing the shoulders for possibly your first bar muscle up. The fast light power snatches will demand an explosive and accurate technique to drive those hips upward and get those elbows above the bar, particularly when fatigued. Brute strength can only get you so far. Try and muscle your way through this and seven minutes will seem an eternity. So far most of us have a had a crack at 16.3 and the snatches looked very good. The thought that over 300,000 people  doing exactly the same workout, half of them probably without a muscle up  can give us the perspective that the CrossFit Open is extraordinary in that it asks for nearly the impossible. It then gives those that persevere a set of tools to try and figure it out, then do things that to the normal guy and girl is the domain  of Olympians or super-heroes..cool huh :-)


” 16.3 ”

10 Power Snatch (34/25)
3 Bar Muscle Up



10 Power snatches (20/15)
5 Jumping C2B Pullup


The scoring for this workout includes a tiebreak. At the end of each round, time should be marked.

Goat Day


Slicey Pain Face

This morning and lunchtime sessions will be all about skill development and refining those clunky motor patterns .Goat Day is where you address those movements you suck at….16.3 will be announced at 2pm today and the 530pm class will be available to practice the movements , go at it, or just cheer someone on. Bring something to drink as these balmy summer Friday evenings wont last for ever. 16.3 will feature over both classes on Saturday and ALL classes on Monday.


“Goat Day”
OTM 20
Odd Minutes – “Goat” #1
Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Kipping Pull Ups , Pistols or Handstands.
Choose two “Goats” to work on today. Coaches will have great suggestions in class.

Just Pullin’

Row 15.5

They say machines make your life easier..but not these ones ;-) And a gentle reminder that we have 5 daily classes and you don’t all have to turn up to the 530pm one!


Snatch Tech

E 90s 
SG Deadlift + Mid Hang Pull + HPS + OHS + HSS
7 Rounds



” Just Pullin’ ”

27-21-15-9 reps of

Power Snatch (50/30)

Row (cals)

For time.