Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00


19th August 2018|

Today we do some really heavy squatting. Then one of the great Open couplets using full ground to overheads and toes to bar. Pencil in next Thursday 30th as this will be our last big CrossFit Total of the year and our strength base will be laid for the CF Open, now just under 6 months away. Skills and stamina will be our priority over the spring and early summer to have us ripped and ready come February.


Back Squat

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)


” 13.4 ”


3-6-9-12-15-18..reps of

Clean and Jerk (61.5/42.5)

Toes to Bar

Compare to : 24/10/2017


17th August 2018|

An amazing man who gave his life for an amazing rescue. A CFN first and definitely not the last.


” Saman”

8 Rounds of

13 Deadlift (85/55 kg )

17 Wall Ball

Run 400 m

* this workout can be scaled to partners (run together ) but in the spirit of all Hero wods an attempt should be made to go it solo.

**The workout explained is:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave

Jack And Cindy

16th August 2018|

Vertical pressing and pulling today. Then we drag out all the toys and have some fun with bits of Jack and Cindy.


Shoulder Press/Weighted Pull Up

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset press/pull up


” Jack and Cindy “

” Cindy “


5 Pull Up

10 Push Up

15 Squat

Rest 2 min

” Jack “


10 Push Press (50/35)

10 KB Swing (24/16)

10 Box Jump


15th August 2018|

Clean Tech. Then Gwen. Like Grace but we don’t have the luxury of singles, or even touch and go bigger sets. We aim to do each round unbroken and select a ‘resting’ place either overhead, the front rack or the hang position. ‘Barbell cycling’ is unique to CrossFit and a skill we can develop closer to Open time, but practise your cycling during the warm up. The benefit of a strength training workout like this is you learn your upper limits and test your technique. Weightlifting. Its just awesome.


E 2 M 5 R

1 CG DL + 1 HPC + 1 HSC + FS + PJ


**Aim to keep the bar off the ground


” Gwen ”

15-12-9 reps of

Clean and Jerk

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

El Camino

14th August 2018|

Consistency. Its not only about turning up every day. Consistency involves replication of movement that requires constant practise of positions. Take the intensity out of your movement by removing load and speed, and engrain the patterns regularly so you brain and body have a seamless flow of info going both ways. Practise makes perfect. But turn up every day as well. Be consistent. Then own your wods.


Deadlift/Bench Press

2 x 3 reps (70-75%)

3 x 2 reps (80-90%)

3 x 1 reps (95-100%)

* superset deadlift/bench


” El Camino “

20-18-16-14-12-10-8-6-4 reps of

Alt DB Snatch (22.5/15 kg )

1-2-3-4-5-6-7-8-9-10 reps of


*10 m OH Lunge between snatches and burpees.

**Alternate arms on lunge.