Tag Archives: burpee

Workout of the day for Tues 20th March – Bench press and Sprint sets!


Workout of the Day – CrossFit

A) 5 Rounds of:
6-8 Bench press
60 seconds rest
6-8 Bent over barbell row
60 seconds rest

B) 12 Sprint sets:
8 Shoulder to Overhead 50/35kg
6 Chest to bar pull-up
4 Burpees over the bar
30 seconds rest

Workout of the Day – MetCon

A) 4 Rounds:
20/15 Calorie airdyne
10/7 Strict HSPU

– 5 minute rest –

B) 4 Rounds:
20/15 Calorie airdyne
8 Muscle-ups

– 5 minute rest –

C) For time: 50/40 Calorie airdyne

Workout of the day for Thurs 22nd Feb – Arm Balances or the Art of Flight

We’re in week 6/8 of the current cycle, which means the focus this week will be on arms & upper body again. During Saturday’s yoga practice, we’ll be flowing our way through a few progressions towards bakasana, the crow pose. Arm balances are of course an excellent – and ninja – way to build strength in the arms and wrists, but also to improve your proprioception and fine motor skills.

To allow us humans to walk upright and support much of our weight on our two legs, the hip joints are designed to be robust and stable. The shoulder on the other hand is extremely mobile, and therefore requires support from the surrounding soft tissues – muscles, tendons and ligaments. Because the joint is so unstable, shoulders are prone to pain and injury. This needs to be considered when practising any arm balance, as it’s easy to just collapse into the pose, without considering the necessity of having to lift up through the midline.  Abdominal strength is required in order to stabilise the torso and allow the pelvis and legs to come off the ground to achieve this type of posture. In other words, you’re equally going to have to work those abs in order to take flight.

Muscles are strengthened in the range of motion in which you work them, and in true CrossFit spirit, we want to keep things constantly varied – it’s good to mix things up and move in different ways, so come on down and channel your inner ninja.

Our weekly yoga class runs every Saturday, you can find further information about it here.

Non-members of Thames are welcome to drop in at a cost of £10, which can be paid either cash on the day, or online by purchasing a Yoga Pass.


Workout of the Day – CrossFit

A) Recovery

20 Minutes: Row/Skip/Airdyne at a easy pace

B)Skill work

Pick a skill you want to practice and spend some time on it

C) Mobility & Mashing

Get supple ready for the Open workout tomorrow!

Workout of the Day – Met-Con

For time with a partner. You Must share work equally 🙂
100 Caloire row
100 Dumbbell burpees 16/10kg
100 Dumbbell thrusters 22/16kg
100 Airdyne

Upcoming Events & Weekend Workouts

The CrossFit Open, Feb 22nd to Mar 26th

Yes, it’s nearly CrossFit Open time!

Unsure of what the Open is? Then check this out…

…and then read THIS BLOG POST.

The Open is for everyone and anyone and it’s some of the most fun you can have doing CrossFit!

We will be joining CrossFitter’s worldwide to complete 5 workouts over 5 weeks that we will perform during Friday’s classes at the gym. Each Friday we will have a theme to make the day even more enjoyable. The schedule for the 5 weeks is as follows:

Workout 18.1 – Feb 22-26
Workout date: Friday 23rd Feb (all classes)
Theme of the workout: Pretty in Pink

Workout 18.2 – March 1-5
Workout date: Friday 2nd March (all classes)
Theme of the workout: Smoothie Bar

Workout 18.3 – March 8-12
Workout date: Friday 9th March (all classes)
Theme of the workout: Total Blackout

Workout 18.4 – March 15-19
Workout date: Friday 9th March (all classes)
Theme of the workout: Be your own Superhero

Workout 18.5 – March 22-26
Workout date: Friday 21st March (all classes)
Theme of the workout: End of Open Party

Read more about the themes for each week here.

T0 register for the CrossFit Open just head over the CrossFit Games website.



Yoga for Athletes, Saturday 12.30-1.30pm

We’re in week 4/8, so halfway through the current cycle, and therefore you get a well-deserved snooze this Saturday – in other words, it’s time for a progressive muscle relaxation after a short restorative practice. To find out more about this type of guided relaxation, please click here.

It’s bound to be chilly this weekend, and as you will be still for a good part of the class, please layer up appropriately – wooly socks, a big scarf, a hat…perhaps a blanket even. Bring whatever you need to stay nice and warm throughout, and treat yourself to a hot bevvie afterwards


Workout of the Day – Friday

A) Every 2 minutes, until failure:
9 Thrusters 40/30kg
15 Double unders
9 Chest to bar pull-ups
15 Double unders

Workout of the Day – Saturday

A) “Tailpipe”

3 Rounds each for time, of:
P1: 250m Row
P2: Double kettlebell front rack hold 24/16kg

B) With a partner I go you go for max team reps of each:
4x 30sec work/30sec rest: Dumbbell strict press
– Rest 2 minutes –
4x 30sec work/30sec rest: Dumbbell push press
– Rest 2 minutes –
4x 30sec work/30sec rest: Burpee
– Rest 2 minutes –
4x 30sec work/30sec rest: Push-up
– Rest 2 minutes –
4x 30sec work/30sec rest: Kettlebell swing

Workout of the Day – Sunday, Weightlifting Club

Deload Week

A) Clean + high hang clean: 6 x 1+1 @ 75-80%
B) Strict press: 3 x 3 @ 75-80%
C) Push press: 3 x 2 @ 80%
D) RDL’s: 4 x 6@ by feel

Workout of the day for Tues 6th Feb – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

*This is your last IWT before the CrossFit Open begins, give it your all!

A1) 3 Rounds, with a 2 minute between rounds:
8-12 Dumbbell thruster
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute between rounds:
12 Dumbbell push press
1 minute for max burpees over the rower
1 minute row for max distance

B) Skill Work Under fatigue

Workout of the Day – Metcon Class

For time:
8 Rope climb
20 Push ups
30 Goblet squat 24/16kg
600m Kettlebell carry (switch hands at 300m) 24/16kg
30 Goblet squat 24/16kg
20 Push Ups
8 Rope climb

Workout for Mon 29th Jan – Interval Weight Training


Workout of the Day – CrossFit

A) Interval Weight Training

A1) 3 Rounds, with a 2 minute rest between rounds:
10 Thrusters 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds:
10 Front squat 40/30kg
1 minute pull-ups
1 minute burpees over the bar

B) 5 minutes of skill work under fatigue.
Choose something comlex for you and practice whilst tired (HSPU, Muscle Ups, Barbell cycling etc)

Workout of the day for Tuesday 9th January – Interval Weight Training

Interval Weight Training (IWT) was developed by Pat O’Shea in 1969 and has been made popular by Gym Jones.

A IWT workout is a very intense type of interval work utilising a combination of athletic lifts and free aerobic exercise.

The cross training of athletic type lifting for full range strength and free exercise for anaerobic power, has a major impact on developing explosive power endurance (and can also be great for torching some unwanted body fat!). This type of work utilises a greater percentage of the body’s muscle mass, both slow and fast twitch fibres.

With IWT’s we can manipulate the rep ranges, loads and length of the free aerobic exercise depending on what stimulus we are aiming to achieve.

To get the most out of these kinds of workouts requires you to give you max effort on each and every round. When you hop on the rower (or bike) be prepared to push yourself. These workouts are tough (what workouts are easy?!) but the rewards for your efforts are tremendous.


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 rounds, with a 2 minute between each:
10 Power cleans 40/30kg
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 rounds, with a 2 minute between each:
10 Hang power cleans 40/30kg
1 minute for max burpees
1 minute for max calorie Airdyne/Row

B) 5 Minutes of skill work under fatigue.
Choose something complex for you and practice whilst tired. HSPU , Muscle Ups, Barbell cycling (Keep it light etc)

Workout of the Day – MetCon Class

A) Burpee Sandbag Grace

For time:
30 Burpees
30 Sandbag cleans and presses
30 Burpees

Workout of the day – Wednesday 3rd January


Workout of the Day – CrossFit

A) Shoulder Press
5 x 5
*3 second hold at top of each rep

B) 8 Rounds for time:
12 Burpee box jumps 24/20″
50m Sprint
60 seconds rest

C) 50 Strict knees to elbows

Workout of the Day – Weightlifting Club

A) 3 Position snatch pull: 6 sets @ moderate weight.

B) Snatch + Hang snatch: 6 x 1 + 1 @ 75-80%

C) Pause Back squats: 6 x 2 @ 60-70% with 2 second pause at the bottom.
*Focus is on starting strength/speed out of the bottom position.

Weekend Workouts

Yoga for Athletes, Saturday 1-2pm

Yoga is on this weekend, come on down for some end of year mobility funsies. Let’s be honest, we could all do more in that respect and as with everything, consistency is key. So don’t wait until January, or any specific date, to start forming new habits or get into a new routine – the time is now!

Workout of the Day – Friday

A) Every 30 seconds for 8 minutes:
1 Power snatch – As heavy as form allows

B) 10 x 30 seconds on : 30 seconds off:
Max rep burpee

C) 3 Rounds of:
60 seconds plank
30 second right side plank
30 seconds left side plank

Workout of the Day – Saturday

A) Gymnastic Strength:
A1) Strict pull-ups: 4 x 4
A2) Strict dips: 4 x 4
A3) GHD sit-ups: 4 x 4
* Conduct all t the tempo 2 seconds up, 1 second hold, 2 seconds down tempo.
*Add weight as needed

B) For time:
Buy-in with 50 double unders
Then, 3 rounds:
6 Squat clean 70/50kg
6 Strict dips
6 Strict pull up
Then, buy-out with 50 double unders

Member Appreciation Week – Day 4



Ok, it’s not the Wheel of Misfortune again, it’s a little kinder than that. Today you get to choose your own workout!

Each class will vote on one of the three workouts below, the one with the most votes is the one your class will do!

We are have included three of the most popular workouts we have programmed in the past, so hopefully there is something in there you like the look of.


Workout of the Day – CrossFit

Each class will vote for one of the three workout options below

A) “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats

B) “DT”
12 Deadlifts 70/50kg
9 Hang cleans 70/50kg
6 Push jerks 70/50kg

C) Partner Double Glen
60 Clean and jerks 60/40kg
1 Mile run (togerther)
20 Rope climbs
1 Mile run (together)
200 Burpees
*Complete the mile runs together
*Split the other reps between the pair as needed with only one person working at a time

Workout of the Day – MetCon

5 Rounds, rest 60 seconds between rounds:
30 Double unders
5 Sandbag squats (heavy)
20 Wall ball sit-ups
5 Sandbag squats (heavy)
10 Burpee

On the eighth day of crossfit, my coaches gave to me…


Box Notices

– No MetCon, Structural Strength or Weightlifting Club during the 12 days
– Christmas Party on Friday 15th, in the evening!
– No Open Gym on Tuesday 12th December due to photo shoot, no classes affected.


Workout of the Day – CrossFit

Day 8 – Chosen by Coach Tom for carrying sandbags like a boss –

“Dallas 5”

5 minute AMRAP of: Burpees
1 minute: Rest
5 minute AMRAP of: 7 Deadlifts 70/50kg + 7 Burpees
1 minute: Rest
5 minute AMRAP of: Turkish Get Up 18/12kg (Alternating arms)
1 minute: Rest
5 minute AMRAP of: 7 Snatches 35/25kg + 7 Push Ups
1 minute: Rest
5 minute AMRAP of:: Calorie Row