Tag Archives: canary wharf fitness

Workout of the day for Mon 12th February – Testing Week Day 1


Workout of the Day – CrossFit

This is where all your hard work during the IWT days should pay off. You have put in the work now it’s time to reap the rewards.

A) CrossFit Open 15.5

27-21-15-9
Row for calories
Thrusters 42.5/30kg

Think about an appropriate pace for this workout. Setting off on the first 27 calories at your maximum pace is going to end badly.

Think back to your most recent IWT workout, what was the pace you were holding on the rower during the last 1-2 rounds? Use this pace from the very beginning of this workout, it may feel ‘slow’ or ‘easy’ in the beginning but chances are this is your max, sustainable pace.

Working at the highest level you can maintain will result in a faster time than if you go max effort at the beginning and die off.

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 Thurs 7th Feb


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

21-18-15-12-9-6-3, reps

B) Midline and Stability Work

3 – 5 Rounds
20/20 Side plank with kettlebell
20/20 Star plank
60 Second weighted plank
5-10 Strict toes to bar/rings

Workout of the Day – MetCon Class

15-12-9-12-15 reps for time:
Dumbbell floor press
6 Sandbag cleans between sets

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 of the day for Weds 31st Jan – Gymnastics Skills


Workout of the Day – CrossFit


Part of today’s gymnastics skill work is handstand walking.

Many of us struggle to walk in a straight line (especially after a long week) nevermind walking on our hands, so what options do we have if we are still working on our handstand walking skills?…

Check out these progressions and try them in today’s session!…


A) Gymnastic Skills

A1) Every minute for 12 minutes, alternate between:
Minute 1: 4 Muscle-ups + 2 Strict ring dips
Minute 2: 20 Hollow rocks

A2) Every minute for 12 minutes, alternate between:
Minute 1: 3-5 Bar muscle-ups
Minute 2: 10 Toes to bar

A3) Every minute for 12 minutes, alternate between:
Minute 1: 1 Length handstand walk
Minute 2: 2 Lengths heavy farmers carry

Workout of the Day – Weightlifting Club

A) Clean doubles: 6 x 1+1 @ 80-85%
B) Strict press: 3 x 3 @ 80-85%
C) Push press: 3 x 2 @ 80-85%
D) RDL’s: 4 x 6 @ by feel

The CrossFit Open is coming & Workout of the day for Tues 30th Jan


The 2018 Reebok CrossFit Open is coming…


Workout of the Day – CrossFit

A) Barbell Cycling – Power Snatch

27-21-15-12-9-6-3 reps

*Your starting weight for 27 reps should be the weight you did last week for 21 reps

B) Midline and Stability Work

Workout of the Day – MetCon

“Sandbag Cindy”
20 minute AMRAP:
5 Sandbag cleans – Pick a challenging load
10 Push-ups
15 Air squats

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 for Thurs 25th Jan – Interval Weight Training

Don’t forget that tomorrow we have our super duper ‘Beyond the Workout‘ session, you can read all about it here.

Tomorrow you will get chance to work on any skill (or all three if you want) from rope climbs, pistols and inversions (headstands, handstands etc).

Following our epic skills session we will have a team workout chased down with pizza and beer while listening to a short talk from Coach Hannah on how she prepares herself for competitions both physically and mentally. Whether your want to be more competitive in your chosen sport outside of the box or just trying to beat your super beast friend at this years Open, this is chance to get some knowledge bombs.

It’s going to be great fun!


Workout of the Day – CrossFit

A) Interval Weight Training (IWT)

A1) 3 Rounds, with a 2 minute rest between rounds
6-10 Squat snatch @ 50-60% of 1RM
2 minutes ALL OUT max distance row

– 5 Minute Rest –

A2) 3 Rounds, with a 2 minute rest between rounds
10 Push press @ same weight as above
2 minutes max burpee pull ups

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

For time:
1km Row
50 Dumbbell hang power cleans 22/16kg
30 Box jumps 30/24″
10 Handstand Push Ups

Workout of the day for Weds 24th January – Strongman Fun


Workout of the Day – CrossFit

A) Yoke Carries Building to a heavy single length

B) For time:
10 Down To 1 Bench press (Building to a heavy set of 10 and maintaining)
Between each interval – 200m Row & 10 Wall ball sit ups

Workout of the Day – Weightlifting Club

A) Snatch + Hang snatch doubles: 6 x 1+1 @ 75-80%
B) Overhead Squat: 3 x 3 @ 85% of snatch
C) Front squat: 3 x 3 @ 75-80%
D) Bent over row: 3 x 6 @ by feel