Thursday 31st January

By |2019-10-15T18:13:29+00:00January 30th, 2013|Workout Of the Day|

Morning class taking on Jackie.

Skin the cat 2×5
Around the world 2×10
Handstand 3×30 sec

Met Con:
12 min AMRAP
Climb the ladder of:
Deadlift 140/95
Box jump 30/24
Toes to bar

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Wednesday 30th January

By |2019-10-15T18:13:28+00:00January 29th, 2013|Workout Of the Day|

Karina working on the rings.

Front squat 3,3,3
Bent over row 3×6

Met Con:
1000m Row
50 Thrusters 20/15kg
30 Pull ups

CrossFit Rugby

Strength: 5 x 3 Squat Superset with 3 x max height Depth Jump

Met Con: Snatch Kalsu
100 Power Snatches for time 45/30kg*
(On the minute every minute perform 5 over the bar burpees)

15 minute time cap


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Tuesday 29th January

By |2019-10-15T18:13:28+00:00January 28th, 2013|Workout Of the Day|

Jim during last nights met con.

5 sets of snatch complex
1 Power snatch + 1 Hang Snatch + 1 Snatch
Jerk 4×2

Met Con:
30 Handstand push ups
40 Pull ups
50 KB swings 24/16kg
60 Sit-ups
70 Burpees


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Monday 28th January

By |2019-10-15T18:13:21+00:00January 27th, 2013|Workout Of the Day|

John competing at the London Throwdown.

Deadlift 5×2
Press 5,5,5

Met Con:
3 rds
20 Hang cleans (squat) 60/42.5kg
20 Ring dips
1 min rest
*Aim to work at speed and to go unbroken*

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Saturday 26th January

By |2019-10-15T18:13:20+00:00January 25th, 2013|Workout Of the Day|

Matt & Jules practicing their weightlifting during open gym,

For 16 mins complete
5 muscle ups on even mins
30 sec dish on odd (dish rocks for advanced athletes)

Met Con:
3x 3 min AMRAP’s with 1 min rest between
1. 10 Thrusters 42.5/30kg & 10 pull ups
2. 10 Power cleans 50/35kg & 10 ring dips
3. 10 Deadlifts 60/42.5kg & 10 push ups

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Thursday 24th January

By |2019-10-15T18:13:20+00:00January 23rd, 2013|Workout Of the Day|

Old photo from the CFT comp last year.


Squat 5×3
Weighted ring row 5×6
*feet on a box with weight on your chest*

Met Con:
30 Clean & Jerks 60/42.5kg

rest 2 mins

Pull ups
Push ups

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Wednesday 23rd Jan

By |2019-10-15T18:13:20+00:00January 22nd, 2013|Workout Of the Day|

Dennis coming up from a hang clean in last nights weightlifting class.

5 sets of 2 hang cleans + 1 jerk

Met Con:
5 rds
5 Power snatch 60/42.5kg
10 Burpees

CrossFit Rugby:

Strength: Squat 3, 3, 3 Superset with Barbell Squat Jumps 3, 3, 3 (30% of Squat weight)
Rest 2 minutes between Squats and jumps

Met Con: 4 Rds of 30 seconds on each station followed by 30 seconds rest
Push Press 40/25kg
KB Swing 32/24kg
Burpee KB Jackal
Prowler Shuttles
60 second rest


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