Blog

Superset ten to ones

For each pair of exercises complete these reps 10-9-8-7-6-5-4-3-2-1

A)    Box jumps (step ups)  &  KB swing

B)    Cable fly  &  Press ups

C)    Bicep curl  &  Pull ups (ring rows)

D)    Ball slam  &   Ski erg (calories)

E)    Sit ups   &   Glute bridges

CROSSFIT FRIDAYS

Artie

Compete as many rounds as possible in 20 minutes of :-

5 pull ups (ring rows)

10 push ups

15 squats

5 pull ups

10 thrusters (if you have never done thrusters, do burpees)

Bhealthy beasting

perform as quickly as possible –

150m row

150m ski

rest 1 minute

repeat 5 times

REST 3 MINUTES

Cable circuit – Lat pull down / seated row / bicep curl / tricep extension

8 – 12 reps on each / 3 x round

REST 5 MINUTES

Assualt bike – 10 seconds max effort, 20 seconds rest

repeat 5 times

Emily’s AMRAP

In 8 minutes complete as many rounds as possible of :

20 squats (ninjas do squat jumps)

10 press ups

200m row

REST 4 MINUTES

In 8 minutes complete as many round as possible of :

10 burpees

10 pull ups (ring rows)

200m ski

REST 4 MINUTES

In 8 Minutes complete as many rounds as possible of :

20 sit ups

20 walking lunges

200m run

Pyramid

Pyramid

50 squats

40 ring rows

30 Russian twists

20 burpees

10 stairs

20 burpees

30 Russian twists

40 ring rows

50 squats

** Ninjas go again **

 

 

 

Exhaustion

Complete each exercise until exhaustion:

 

Round of:

Squat jumps

Pull ups/ring rows

Alternating jumping lunges

Push ups

Burpees

Assault bike

 

Repeat round 3 times over (Ninjas do 5)

Around the block

After every exercise complete a run around the block (one lap of the car park out of the front entrance)

50 squats

30 press ups

10 pull ups

20 box jumps

10 burpees

Complete as many rounds as possible in 30 minutes

Monday Blues

A)

20 Ball slams

15 Sit ups

10 Box jump / steps ups

5 Pull ups / ring rows

B) 500m row

C) 500m run

D) 500m ski

Complete the following:

A

A + B

A + B + C

A + B + C + D

Crossfit Friday

Helen

3 rounds for time

400m run

21 kettlebell swings

12 pull ups (ring rows)

The cardio chipper

Run 500m

100 skips

1k bike

80 skips

20 floors on the Stairmaster

60 skips

500m row

40 skips

500m ski

20 skips

30 second max effort assault bike