Friday 15 November 2019

The Gauntlet

Even Teams - 25min AMRAP

15/10 Cal Bike
15 Burpees
15/10 Dumbbell Power Clean 20kg/15kg
20/15 Cal Row
15 Toes to Bar
15 Wallballs 10kg/7kg

MV5BZmVkMjk1Y2YtNmIxNi00Y2I2LThhNDEtNjg5MGM3ZTM4ZmQ1XkEyXkFqcGdeQXVyMTIxMzMzMzE@._V1_The 1971 Finnish film - The Gauntlet … perfect for those low content days

And as for the critics, tell me I don't get it,
Everybody can tell you how to do it, they never did it . . .


Thursday 14 November 2019

For time-
Run 800m
100m DB Farmer's Carry 22.5kg/15kg
10 Deficit Handstand Pushups 4"/2"
5 Snatch 70kg/50kg

*Rest 5min Repeat
*Rest 5min Repeat again :-)

73320216_937041023355530_1480015918833598464_nXavier in full flight 20.5 #theopen

Avoid competency traps. Do not stay only where you are good at things, Go out and be challenged.
Andrew Creighton

Wednesday 13 November 2019

Birthday wod 5

Five rounds for time of:

23 Air Squats

11 Pullups

20 Push-ups

15 Deadlifts 80kg/60kg


I never doubted my ability, but when you hear all your life you're inferior, it makes you wonder if the other guys have something you've never seen before. If they do, I'm still looking for it.
Hank Aaron

Tuesday 12 November 2019

Bench Press


DB Bent Over Row




74822336_353241228825722_837047739685535744_nGreer M … #lightweightbaby

Accept the challenges so that you can feel the exhilaration of victory.
General George Patton

Monday 11 November 2019

CrossFit Opens 2020


For time, partitioned any way:
40 Ring muscle-ups
80-cal. row
120 wall-ball shots 9kg/6kg

Time cap: 20 min.

Non Registered -

For time, partitioned any way:

40 Bar Muscle Ups / Chest to bar pull ups
1200m Run
120 Wallballs 10kg/7kg

Time cap: 20 min.


There are admirable potentialities in every human being. Believe in your strength and your truth. Learn to repeat endlessly to yourself. "It all depends on me."
Andre Gide


Saturday 09 November 2019

Birthday wod 4

In teams of three for time:

Run 3.5 km (to Newstead House big tree loop and back)

150 Burpee Pull-ups
150 Wall Balls 10kg/7kg
150 Kettlebell Swings 24kg/16kg
150 Up and Over Box Jumps 24"
200m Partner Carry


No man who is occupied in doing a very difficult thing, and doing it very well, ever loses his self-respect.
George Bernard Shaw

Friday 08 November 2019

Power Snatch

Hang Power Snatch

Hang Squat Snatch

Squat Snatch


There is no failure except in no longer trying. There is no defeat except from within, no really insurmountable barrier save our own inherent weakness of purpose.
Kin Hubbard

Thusday 07 November 2019

Birthday wod 3

Three rounds for time of:

23 Squats
11 Push Press 52.5 kg/35kg
20 Push-ups
12 Sumo Deadlift High Pull 52.5 kg/35kg

75282254_413188142701293_6526893845035089920_nExpecting the world to treat you fairly because you are a good person is a little like expecting a bull not to attack you because you are a vegetarian.
Dennis Wholey

Wednesday 06 November 2019

Birthday wod 2

21 - 15 - 9

Overhead Squat 42.5kg/30kg
Ring Dips

73528618_567197127361850_2820304083238256640_nThe humble couplet … been destroying athletes since 2001

Persistent people begin their success where others end in failure.
Edward Eggleston

Tuesday 05 November 2019

Emma A Bday wod (40)

Run 400m
40 Situps
20 Burpee Box Jumps 24"/20"
20 DB Push Press 20kg/15kg
40 Pullups
20 DB Push Jerk 20kg/15kg
20 Burpee Box Jumps 24"/20"
40 Situps
Run 400m

74908184_2132538320374586_6865659751284342784_nHappy Birthday Emma 

Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.
Dale E. Turner