Tag Archives: metcon

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

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 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 Tues 23rd Jan – Sprint Intervals


Workout of the Day – CrossFit

A) 4 SPRINT Sets:
250m Row
10 Thrusters 40/30kg
10 Chest to bar pull-ups
10 Over the box jumps 24/20″
– Rest for 2 Minutes –

Rest 5-10 Minutes

B) 6 Rounds for time:
10 Kettlebell Swings
10 Push-ups
10 Push press
10 Burpees

Workout of the Day – MetCon

1 to 10, back to 1 reps of:
Sandbag squats
Perform a 1 length carry between sets

Nutrition Programming with Jonny Landels!

It’s finally happening!

Jonny Landels of Next Step Nutrition is partnering with his old haunt to offer his nutrition programming services to you!

Jonny’s mission is to educate people about food and to clear up the nutrition myths that surround and confuse us on a daily basis.

There’s no bullshit here. No quick fix. No “6 weeks to flat abs”. Just real advice, coaching, and accountability, that brings real results. “I’m not about ‘diets’. I’m about small lifestyle changes that make a big difference.

Jonny moved into nutrition coaching back in September 2016 to continue pursuing his passion of improving people’s health and fitness. His own journey with fitness began back in 2009 when he started going to the gym to fill the gap from playing rugby.

He found CrossFit in 2010 and became a CF-L1 instructor in 2012. This led him down the path of learning more and getting more coaching experience, before becoming a full-time trainer with us at Reebok CrossFit Thames in London in 2014. He coached here full time up until September 2016 before re-located back north and moving full time into nutrition coaching.

So how can Jonny help you, well let’s have him explain…


Nutrition programming with Jonny is a 3 month commitment (Rome wasn’t built in a day!) to develop healthy habits and a nutrition program for you to improve how you look, feel and perform.

During those 3 months you get:
– 90 day ongoing food log review
– 1x/week check-in (online) with Jonny,
– A website to submit weekly check-ins for review allowing Jonny to track your progress and adjust your plan
– Specific guidance based on your goals whether it be body composition or performance (or both!)
– Specific macronutrient and/or habitual recommendations based on your goals
– Before and after measurements with each weekly check-in
– A members-only Facebook group to lean on for extra support

At the end of the 3 months many clients feel comfortable going off into the big wide world by themselves full of confidence with what they have learned!

If you want to find out more, or get signed up just email us.

Bonus: The first 10 sign-ups also get a free e-book from Jonny on “Flexible Dieting”


Workout of the Day – CrossFit

A) Deadlift: Find a 10 rep max

B) Pacing and quality control:
50 Box jumps 24/20″
50 Knees to elbows
50 Double unders

EMOM until completed , 3 Power Cleans 60/40kg

Workout of the Day – MetCon

A) For time:
50 Kettlebell swings 24/16kg
40 Calorie row / airdyne
30 Wall ball sit-ups 9/6kg
20 Sandbag squats
10 Sandbag/DB clean and press
20 Sandbag squats
30 Wall ball sit-ups 9/6kg
40 Calorie row / airdyne
50 Kettlebell swings 24/16kg


Workout of the Day – CrossFit

A) Snatch clusters
5 rounds, with 90 seconds rest between rounds, of:
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
10 seconds rest
1 Power snatch
*As heavy as possible with good form

B) Suicide sprints
Row: 8 x 30 seconds on : 30 seconds rest
Rest 3 minutes
Assault bike: 8 x 30 seconds on : 30 seconds rest

Workout of the Day – MetCon Class

For time:
1 Mile run
50 Push-ups
50 Toes to bar
50 Kettlebell swings 24/16kg
1 Mile run