Friday 21st June

Strength

Snatch

5-5-5-3-3-3

WOD

'Death By Tabata'

Perform:
Tabata Deadlift and Burpee

125kg/90kg

*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .

Friday 25th May

Strength

3-3-3-1-1-1

Deadlift



WOD

AMRAP 12min

5 Deadlift 100kg
10 Burpee Box Jumps 24"/20"
15 Wallball 9kg/6kg

Friday 18th May

Strength

Deadlift

5-5-5-3-3-3


WOD

2 rounds

2min double unders
1min rest
2 min Clusters 40kg/25kg
1min rest
2 min sit-ups
1min rest

Wednesday 16th May

Strength

Close Grip Bench Press

5-5-5-3-3-3


WOD

'Rosa'

5 rounds for time:
10 HSPU
400m run

Friday 11th May

Strength

3-3-3-1-1-1

Hang Snatch


WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans60kg/42.5kg

compare to times from 14/12/10 post times and scalings to comments

Strength

Press

3-3-3-1-1-1


WOD

For time:
135/95 pound Back squat, 50 reps
40 Pull-ups
135/95 pound Shoulder-to-overhead, 30 reps
85/65 pound Front squat, 50 reps
40 Pull-ups
85/65 pound Shoulder-to-overhead, 30 reps
65/45 pound Overhead squat, 50 reps
40 Pull-ups
65/45 pound Shoulder-to-overhead, 30 reps

post times and scalings to comments.

Wednesday 25th April

Strength

3-3-3-1-1-1

Push Press


WOD

'Fran'

21-15-9

Thrusters @ 42.5kg/30kg
Pullups

Fynn Cook....... Beast!

Monday 23rd April

Strength

Overhead Squat

3-3-3-1-1-1



WOD

AMRAP in 8 min

1 Rope Climb (to the pipe!)
1 Back Squat 100kg/70kg
1 Rope Climb
2 Back Squats
1 Rope Climb
3 Back Squats
1 Rope Climb
4 Back Squats
.
..
...
....

Post Weights, Times and Scalings to comments

CrossFit on the BBC? Click on the link below to find out more:

http://www.bbc.co.uk/news/uk-17800714

Monday 7th February

Strength

3-3-3-1-1-1 Floor Press

WOD

3 rounds

max rep press-ups

500m row

rest 90 sec between rounds

Monday 31st January

Strength

5-5-5-3-3-3 Overhead Squat


WOD

5 Rounds for time

5 Deadlift @ 125kg/90kg
10 Burpees

Monday 24th January

Strength

Deadlift 3-3-3-1-1-1

WOD

'Annie'

50-40-30-20-10

Double unders

Sit-ups

Recipe

Paleo Breakfast Muffins, by Daphne Barton

ingredients

streaky bacon

eggs

cracked black pepper

using either a muffin tray or a silicone cupcake mould, line with streaky bacon.

Bake in the oven until starting to crisp, then remove.

Crack an egg into the bacon mould and sprinkle with black pepper then bake until the egg is cooked.

Friday 14th January

Strength

5-5-5-3-3-3 Deadlift

WOD

21-15-9

Sumo-Deadlift High-Pull @ 42.5kg/30kg

Box Jumps @ 24"/20"

Recipe

French Onion Soup

courtesy of our very own Daphne Barton

Ingredients

4 Large Onions

3 tbsp Groundnut oil or similar (we used palm oil)

4 springs of fresh thyme

2 Bay leaves

1.5 litre vegetable stock

300 gms fish – firm white fish i.e. cod, haddock, etc cut into inch cubes

Method

Peel and slice onions very thinly.

Heat oil in large pan stir in onions, add thyme and bay leaves.

Cook over high heat for 5 minutes, stirring frequently.

Do not let the onions brown, just soften.

Lower heat, cook slowly for 30 minutes, uncovered stirring often until

the onions are soft and reduced down.

Turn up the heat so they caramelised – cooking for about 10 minutes

Stir pan and mix in any brown bits off the bottom of the pan.

The onions should be brown and sticky.

Gradually add the vegetable stock , season with salt and pepper, bring everything to the boil, Simmer for 15 minutes Check seasoning.

Add the cubes of fish, and stir in gently, leave until cooked about 5-8 minutes

Monday 10th January

Strength

5-5-5-3-3-3 Push Press

WOD

4 rounds

5 Push Press @ 70kg/50kg

10 Burpees

10 shuttle runs

Recipe

Paleo Pan Forte

Ingredients

A mix of any nuts (almonds, cashews, pistachios, hazelnuts, macadamia, wallnuts all work great)

dried fruit (rasins, currents, sultanas)

cocoa powder

coconut oil

nutmeg 1 tsp

all spice 1tsp

5 tbsp honey

1, mix all the nuts and dried fruit in a bowl.

2, melt the honey, coconut oil, cocoa powder in the microwave then stir it into the nut mix.

3, spread evenly on greaseproof paper on a baking tray and bake in the oven at 180C for 5-10min

4, remove from the oven and chill in the fridge until it's set.

Friday 7th January

Strength

5-5-5-3-3-3 Front Squat

WOD

Death By 10m Sprints

perform 1, 10m sprint the 1st min

perform 2, 10m sprints the 2nd min

perform 3, 10m sprints the 3rd min

continue until you cannot perform the required number of sprints in the minute.

Recipe

Paleo Pancakes

I was asked for some breakfast ideas that weren't bacon and eggs, so here's one of them. Paleo pancakes, easy to make and delicious in the morning.

Ingredients

100g ground almonds

2 bananas

2-3 eggs

fruit (berries work best, mango, apples, pears etc)

honey (optional)

1, Mash the bananas, add the almonds and eggs and mix well. The mixture shouldn't be too runny.

2, Fry the fruit in palm oil or coconut oil for a minute or so, then add the mixture. Frying the pancake on both sides for a couple of minutes. Drizzle a small amount of lemon juice or honey (or bacon) afterwards for flavouring.

Monday 3rd January

Day 2 Paleo Challenge

Strength

3-3-3-1-1-1 Power Snatch

WOD

'Tabata'

Squats

Push Press 20kg/15kg

Box Jumps 24"/20"

Press ups

20 seconds of work followed by 10 second

s of rest repeated 8 times, score is the lowest reps in each 20 second interval for each exercise.

Post scores to comments

Recipe

Tuna and Sweet potato fishcakes

ingredients: 1 large sweet potato

1 tin tuna (in springwater)

1/2 onion

2 cloves garlic

1 egg

lemon juice

salt & pepper

1, Dice and boil sweet potato until soft, then mash.

2, finely chop the onion and garlic and add it to the mashed potato with the tuna (well drained) egg, salt, pepper, and lemon juice.

3, Form into burger sized patties

4, fry in coconut oil for 3-4 min either side

24/12/10

Strength

3-3-3-1-1-1 Pullups


WOD

5 GTOH @ 60kg/42.5kg
1 Round of 'Cindy' (5 pullups, 10 press ups, 15 squats)
4 GTOH @ 60kg/42.5kg
2 Rounds of 'Cindy'
3 GTOH @ 60kg/42.5kg
3 Rounds of 'Cindy'
2 GTOH @ 60kg/42.5kg
4 Rounds of 'Cindy'
1 GTOH @ 60kg/42.5kg
5 Rounds of 'Cindy'


Via: Term Life Insurance

17/12/10

Strength

Hang Power Snatch 5-5-5-3-3-3


WOD

21-15-9

Hang Power Snatch 50kg/37.5kg
Toes to Bar

10/12/10

Strength

Front Squat 3-3-3-1-1-1


WOD

21-18-15-12-9-6-3

Pullups
Sit Ups
30ft Walking Lunges