May 25

Workout of the Day – 25/05/16

Back Squats

Squatting sisters Gem & Vange!

[A] 3 x 5 Back Squats

[B] 4 Rounds for Time:
10 Dumbbell Snatches
10 Toes to Bar
10 Dumbbell Thrusters
20 Abmat Sit Ups


May 24

Workout of the Day – 24/05/16

Squat Cleans

Lucy and the 6:30am crew showing great form in their squat cleans this morning!

[A] Work up to a heavy Clean

[B] 3 Rounds for Time:
9 Squat Cleans (55/75kg)
15 Chest to Bar Pull Ups
21 Double Unders


May 23

Workout of the Day – 23/05/16

Did you catch last week’s Catalyst program, on the benefits of high intensity interval training? Click here to watch…

5 x 5 min AMRAPs:
400m Run, then
10 Burpees
10 Box Jumps (20/24″)
10 Wall Balls (14/20lb)
1 min Rest


May 21

Saturday Workout – 21/05/16 – CrossFit Total


Lots of PBs all round this morning, including Siobhan’s 165kg deadlift!!

CrossFit Total:
1 rep max Strict Press
1 rep max Back Squat
1 rep max Deadlift
Score = total weight

Click here for previous CrossFit Total scores


May 20

Workout of the Day – 20/05/16

3 Position Clean

Simon getting good extension in his 3rd rep of the clean complex

[A] 3 Position Clean Complex (Power, Knee, Floor)

[B] 5 Rounds for Time:
200m Run
6 Cleans (75-80% of A)
12 Wall Balls (14/20lb)


May 19

Workout of the Day – 19/05/16


Row, Kettlebell Swings and Box Jumps

[A] 5 x 5 Shoulder to Overhead

[B] 5 Rounds for Time:
300m Row
12 Kettlebell Swings (24/32kg)
12 Box Jumps (20/24″)


May 18

Workout of the Day – 18/05/16

Front Squats

Solid lifting from the 5pm guys!

[A] 5 x 3 Front Squats

[B] 30-20-10:
Front Squats (45/60kg)
Pull Ups
Med ball crossovers


May 17

Workout of the Day – 17/05/16


New Dad Seany getting explosive with his hang power snatches!

[A] Snatch – work up to a triple

[B] AMRAP 8:
16 Hang Power Snatch (15/20kg)
8 Lateral Burpee Bar Hops


May 16

Workout of the Day – 16/05/16


Sean leading the way in the set of 15 deadlifts, push ups and row for calories

[A] Work up to 3 rep deadlift

[B] 21-15-9:
Deadlift @ 50%-60% of Part A
Hand release push ups
Row for Cals


May 14

Saturday Workout – 14/05/16

Front Squats

Ailee and Erin repping out their first 21 front squats

Masters League 16.4 Workout

15 minute continuous clock:

[A] 12 minutes:
21 Front Squats (40/50kg)
21 Bar Facing Burpees
60 Double Unders or 90 Singles
15 Front Squats
15 Bar Facing Burpees
90 Double Unders or 120 Singles
9 Front Squats
9 Bar Facing Burpees
100 Double Unders or 150 Singles
In remaining time, as many reps of Ring Muscle Ups / Chest to Bar Pull Ups / Jumping Pull Ups

[B] 3 minutes:
5 rep Squat Clean Ladder (40/60kg)
Increase weight by 10kg every 5 reps

Score = total reps of Parts A + B


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