Workout of the Day

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

Toast Rack

11th July 2018|

Dumbells. We love ’em. They’re good for you and we can only get better with regular use. Grip strength, joint stability and concentration improves immediately.


E 2 M 5 R

1 CG DL + 1 CG HP + 1 HSCLN + SCLN + PJ


” Toast Rack ”

21 DB Shoulder to OH (22.5/15)

10 m Racked Lunge

15 DB S2O

20 m Racked Lunge

9 DB S2O

30 m Racked Lunge

For time.




10th July 2018|

Big Swole Hump Day and the deadlift/bench superset has made its home for winter. And a big stamina session features today so find your rhythm  and finish strong!


E 2 M 5 R

3 Deadlift (build)

2 Bench Press (build)


” Cesspit ”

3 Rounds

3 mins Cal Row

2 min Wall Ball (9/6)

1 min Cal Bike

Rest 2 minutes

Score is total reps

This workout will have a continuous running clock set for 20 minutes.



9th July 2018|

Filthy weather means filthy training. Getting strong in the fundamental lifts is our winter focus and the CrossFit Total test will feature in a few short months. Then we rev the engine and build stamina beyond your wildest dreams..The hard grind now is the summer body ready to go in spring time so get your thermals out, grit your teeth and hit your workouts hard this month.



Odd : 3-5 Strict HSPU

Even : 3-5 Strict TTB


” Deconstruction ”



Power Clean (60/40)


Score is total reps.

Compare to : 27/11/2017

Box Cutter

8th July 2018|

Week 2 of the 6-4-2’s and we add a little more to all our lifts. Then its barbell overhead squats, snatches and some jumping on boxes to get the week started. Good times :)


Back Squat

E 2 M 9 R

6 x 65% 4 x 70% 2 x 75%

6 x 70 % 4 x 75% 2 x 80%

6 x 75% 4 x 80% 2 x 85%

*add 5-10 kg /round


” Box Cutter “

21-15-9 reps of :

Power Snatch (42.5/30)

Box Jump (60/50 cm )

Overhead Squat

CAP 13

Compare to : 10/9/2017

Long Rowed To Hell

6th July 2018|

Just a lazy 200 reps each on a cold winters day. NO 830 am Kids CF today so an opportunity to hit some squats, deads, bench press of shoulder press you may of missed during the week, mobilise or just jibber jabber with friends :)


” Long Rowed To Hell ”


Cal Row

20-40-60-80 reps of

Alt DB Snatch (22.5/15)

One person works at a time

Divide reps equally between both partners