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

Game Changer

Although not the Open workout 14.3 the workout today involves heavy deads and box jumps. These 2 exercises are a well balanced couplet involving the super powerful hip extension movement. Wonderful for developing real speed and power..aaand it might just give you a nice butt ;-)


5 Deadlift (75% 1RM )

3 Box Jump (AHAP)


” Game Changer ”

21 – 15 – 9 reps of

Deadlift (120/75)

Box Jump (75/60 cm)

*RXD is box jump and not step up.



Handstand Push Up 5 x 3 reps

Weighted Ring Dip 5 x 3 reps


” 14.4 ”

60 Cal Row

50 Toes To Bar

40 Wall Ball

30 Clean (61/43)

20 Muscle Up

14 min AMRAP

*remember to record your time at the completion of the wall ball and the power clean for tie break.

Compare to : 14/1/2016


Full Frontal

Every one can squat and everyone should squat till the day they expire. Simply put, its insurance for your spine. You can learn safe effective squat technique every Monday and every Friday..but you already knew that ;-)


Back Squat 5 x 3* reps (75%)

BB Hip Thruster 5 x 10 (use same weight)

*3 sec pause


” Full Frontal ”

9 Front Squat (65 % of BSQ)

15 H/R Push Up

21 Double Under

3 Rounds

CAP 12



Shoe Man Chu

Our Beastwod at 3pm on Sunday is ‘The Longest Day’ as we are now on the road to Summer! This awesome Hero wod also known as ‘Glen’ is our traditional Mid Winter gathering in our Temple Of Hurt. Come along and partner up with someone who doesn’t mind a bit of hard work, possibly in the wind, the rain and the cold. Bring a bottle of red, (or maybe a flask of mulled wine) to celebrate the Solstice.

 “ Wingman ”

Partner WOD

Run 1 mile (8 x 200 m)
100 Toes to Bar
100 Jumping Lunge
100 Kettlebell Swing (24/16)
100 Calorie Row

CrossFit For Hope

A great night last night demonstrating we’re not all about the brawn..Todays workout is CF For Hope. Like Fight Gone Bad it has a little bit of everything. And Remember its Friday Night Social Club. Those that aren’t in tights will be shouting the drinks!


Back Squat 5 x 5 reps (75%)

BB Hip Thruster 5 x 10 reps


” CrossFit For Hope “

Three rounds of:


Power Snatch (35/20)

Box Jump

Thruster (35/20)

Chest to Bar Pull Up

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises.

Score is total reps.