Sat 19th October 2019

Sat 19th October 2019

Open WOD 20.2
AMRAP 20 minutes of:
4 dumbbell thrusters 22.5kg (15kg)
6 toes-to-bars
24 double-unders

Fri 18th October 2019

Fri 18th October 2019

Back Squat - heavy 5

7 Min ladder

Power Cleans 52.5/35kg

Box Jump Overs

2,2,4,4,8,8,16,16 …and so on, doubling the reps each round.

Thur 17th October 2019

Thur 17th October 2019

Every 2 minutes, for 16 minutes of:

2 Cleans + 1 Jerk

12 Min AMRAP

8 Front Rack Lunges 42.5/30kg

8 Wall Ball

8 Cal Bike/Row alternate each round

Wed 16th October 2019

Wed 16th October 2019

For time

Run 800m

70 Burpee’s

60 Sit-Ups

50 KB Swings

40 Pull-ups

30 HSPU

Row 800m


Tue 15th October 2019

Tue 15th October 2019

Snatch Deadlift + 2 Hang Snatch + 1 OH Squat

12 Min AMRAP

30 Double Unders

20 DB Box Step Ups

15 TTB

Mon 14th October 2019

Mon 14th October 2019

Press 4x8

Strict Pull-Up’s

5x6-8

10 Min AMRAP

5+5 DB Push Press

10 Deadlifts 70/45kg

15 Air Squats

Sat 12th October 2019

Sat 12th October 2019

Good luck to everyone taking part today

CrossFit Open 20.1 workout

Ten rounds for time of:

  • Eight barbell ground-to-overheads (men: 42.5kg, women: 30kg). Athletes have a choice to get the bar overhead – snatch or clean and jerk.

  • Ten bar-facing burpees.

Time cap – 15 minutes.

Fri 11th October 2019

Fri 11th October 2019

Deadlift - heavy single

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

Push Press 42.5/30kg

Box Jump Overs

Thur 10th October 2019

Thur 10th October 2019

Every 90s for 15 mins

20 Double Unders

3-3-2-2-2-1-1-1-1-1 Power Snatch

Ascend in weight to reach max for the day

Rest 5 mins

8 Min Partner:

Shuttle sprints- ME

30 sec partner 1

30 sec partner 2

One works one rests

Wed 9th October 2019

Wed 9th October 2019

20 Min AMRAP

Run 800m

Bike/Row/Ski: 50 Cals

Remainder of time

AMRAP

4 Strict HSPU

8+8 DB Hang Clean & Jerk

12 Air Squats

Tue 8th October 2019

Tue 8th October 2019

Power Clean

3-3-2-2-1-1-1-1

8 Min AMRAP

2 BMU

8 Burpee’s

16 Russian Swings

Mon 7th October 2019

Mon 7th October 2019

Front Squat 5x3

2 Rounds

In 3 mins

Row 500/400m

Max Wall Ball in remaining time

Rest 1 min

In 3 Mins

Bike 1000/800m

Max TTB in remaining time

Rest 1 min

Sat 5th October 2019

Sat 5th October 2019

10 rounds alternating AMRAP's every 3 mins 

3 Min AMRAP

12 Power Snatch 42.5/30kg

12 Bar Facing Burpee's

Partner 2 picks up where partner 1 left off 

rest 4 mins

1 round

90 sec Max Cal Bike

90 sec rest

90 sec Max Cal Row

90 sec rest

Fri 4th October 2019

Fri 4th October 2019

Deadlift - work up to a heavy 2 (double overhand)

For time (20 min cap)

Row 500m

33 Front Squats 42.5/30kg

30 Ab Mat SitUps

27 Front Squats

30 Ab Mat SitUps

21 Front Squats

30 Ab Mat SitUps

15 Front Squats

30 Ab Mat Sit-ups

9 Front Squats

30 Ab Mat Sit Ups

Wed 2nd October 2019

Wed 2nd October 2019

20 Min AMRAP

10 C2B Pull-Up's

20 DB Hang Clean & Jerk 10+10

10 TTB

20 Cal Bike/Row/Ski (alternate between rounds)

10 Down Ups

Tue 1st October 2019

Tue 1st October 2019

Hang Power Clean + Power Clean

5 rounds (14 mins)

2 Min AMRAP

2 Power Clean 60/42.5kg

4 Front Rack Lunges

20 Double Unders

Rest 1 Min between rounds

The focus is to push HARD in each two minute interval. At the end of 2 mins, you get to rest for 1 minute. Use this time to reflect on how miserable two minutes of work can be then pick up from where you left off!

Choose the load wisely power cleans and lunges are intended to be UB but should challenging

Mon 30th September 2019

Mon 30th September 2019

Front Squat 5x4

6 Rounds

30 Sec Burpee Box Jump Overs

30 Sec Rest

30 Sec Wall Ball

30 Sec Rest

Sat 28th September 2019

Sat 28th September 2019

Partner WOD

30 Min AMRAP

80 Cal Bike/Row/Ski

60 DB Snatch

40 TTB

20 Clusters 52.5/35kg

Run 400m

Fri 27th September 2019

Fri 27th September 2019

Deadlift 3x5 superset with 3 x ME deficit push ups

12 Min AMRAP

12 HSPU

12 DB Step Ups