Tuesday 12 March 2019

In pairs

70/50 Cal Row
50 Power Snatch 35kg/25kg
50 Thrusters 35kg/25kg
70/50 Cal Row
50 Thrusters 35kg/25kg
50 Power Snatch 35kg/25kg
70/50 Cal Row

DJJBKF18.jpegTeam work makes the dream work

To every man, there comes in his lifetime, that special moment when he is figuratively tapped on the shoulder and offered a chance to do a very special thing, unique to him and fitted to his talents; What a tragedy if that moment should find him unprepared or unqualified for the work which would be his finest hour.
Sir Winston Churchill

Monday 11 March 2019

Open Workout 19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

Men: 22.5kg dumbbell / 24-in. box
Women: 15kg dumbbell / 20-in. box



Recognise that competence lies on the other side of slogging failure. Make your preparations, and assault your target, never forgetting that victory is the end state of persistence.
Jon Gilson



Saturday 09 March 2019

800m run
50 Burpees
25 Knees to Elbows
400m run
25 Knees to Elbows
50 Burpees

53067818_2038831272903911_4904017152043909120_nSavannah and I both have Flamingo's on our shirts, knew I was styling … #fashiononpoint

I'll put you through hell, but at the end of it all we'll be champions.
Bear Bryant

Friday 08 March 2019

Front Squats


Ascending reps 5min time cap -
1 Devil Press 20kg/15kg, 1 Bar Muscle up
2 Devil Presses 20kg/15kg, 2 Bar Muscle Ups
3 Devil Presses 20kg/15kg, 3 Bar Muscle Ups...

SlcC2tcc.jpegJames E

I was never afraid of failure, for I would sooner fail than not be among the best.
John Keats

Thursday 07 March 2019

Teams of 3 - 25min AMRAP

7 Bar Facing Burpees
9 Wallballs 10kg/7kg
12/10 Cal Bike

*Complete a full round before switching with a teammate

ResolveNeroGrab some teammates ... we're going fast today … Team Nero

To exercise at or near capacity is the best way I know of reaching a true introspective state. If you do it right, it can open all kinds of inner doors.
Al Oerter



Wednesday 06 March 2019

Ski Erg Madness - Class max Cals in 20min
20min AMRAP

20 Evil Knees
20 Kettlebell Swings 24kg/16kg
20 Hollow Rocks
20 OA Alternating DB Snatch 20kg/15kg
Run 200m

1bGF7Hmc.jpegDan R 

We would accomplish many more things if we did not think of them as impossible.
Vincent Lombardi

Tuesday 05 March 2019

20min 5RM Push Press

9min AMRAP

7 Burpee Box Jumps 24"/20"
14 Pullups
21 Pushups


Here is a great clip from Holdstrong of what we've been getting up to at "Friday night Lights"

It is a most mortifying reflection for a man to consider what he has done, compared to what he might have done.
Samuel Johnson


Monday 04 March 2019

CrossFit Open Workout 19.2
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 61kg/38kg
25 toes-to-bars
50 double-unders
13 squat cleans, 83kg/52kg
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 102kg/65kg
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 124kg/79kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 142kg/93kg



You will never do anything in this world without courage.


Saturday 02 March 2019

In pairs - 25min Cutoff


Burpee Box jump Overs 24"/20"
Overhead Plate walking lunge 20kg/15kg
Plate ground to overhead 20kg/15kg
Cal Bike

52692445_1159220770925169_121761446668271616_nThe boys! … Jam and Oats

Patience is necessary, and one cannot reap immediately where one has sown.
Soren Kierkegaard

Friday 01 March 2019

20min 3RM Overhead Squats

2 Rounds
20 Toes to Bar
30 DB Push Press 20kg/15kg
60 Double Unders
Run 200m Med Ball 10kg/7kg

52595934_332707600696300_4574887043577937920_nPipes ... Going Up

Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.
Ralph Waldo Emerson