Tag Archives: thruster

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 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 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

Tuesday 28th November – Testing Week, Day 2


Workout of the Day – CrossFit

A) CrossFit Open 15.5

27-21-15-9 reps, for time:
Row for calories
Thrusters 42.5/30kg

An amazing, albeit sucky, test of fitness. A great test for the upcoming training cycle in the New Year. Set yourself on fire and get it.” – Milo, Head Coach

Workout of the Day – Structural Strength

A) 20-18-16-14-12-10-8-6-4-2 reps for time:
Dumbbell deadlift (Heavy load)
Dumbbell bench press (Moderate load)
Dumbbell hang squat clean (Light load)

Extra sessions

Extra Sessions
We have scheduled a few extra sessions today and tomorrow to make up for the past 2 days. We apologise for the inconvenience caused…Burpee penalty for us!

Todays classes: 12:30pm, 17:00 and 18:00

Saturday 31st Dec: 10:00


Get ready for some overhead action today!

DSC_1759.JPG


Workout of the day

‘DANIEL’
50 Pull-ups
400m run
21 thruster 40/30kg
800m run
21 thruster 40/30kg
400m run
50 Pull-ups

Christmas WOD

We loved the ’12 Days of Crossfit’ so much we thought we would do a workout to commemorate the event, it is Christmas after all!…This is our present to you!

DSC_3053.JPG

Christmas Workout
– Perform the following in the style of ’12 Days of Christmas’ song e.g. 1 Thruster…2 Front squats, 1 Thruster…3 Power cleans, 2 Front squats, 1 Thrusters etc

1 Thruster 60/40kg
2 Front squats 60/40kg
3 Power Cleans 60/40kg
4 Over-the-bar burpees
5 Chest-to-bar Pull-ups
6 Push-ups
7 Toes to bar
8 Box jumps 24/18”
9 KB Sumo-deadlift-high-pulls 24/16kg
10 KB Swings 24/16kg
11 Wall-ball 9/6kg
1-200m run

Get active overhead!!

Today is the last chance to sign up for the Thames Crossfit Team Throwdown so get your name on the board at the gym!…Participants will be divided into teams and they will be revealed in next Mondays post! Click for more info on the schedule.


Can you get 400llb overhead?….I could…..I just don’t want to.

Workout of the day

Press – Establish a 5RM in 20mins

Finisher
5 rounds:
DB/KB Thrusters
30 secs on/30secs off
– Choose weight based on fitness level

Intervals and clusters

Check out the above video to get an idea of the infamous “Cluster” that you’ll be facing today (not to mention that it’s a pretty cool workout video too).

We’ll be hitting intervals, and that means it’s time to leave the painface home and bring in your A game!


Workout of the Day
4 Intervals of:

2 minute AMRAP (As Many Rounds As Possible)
5 Cluster (Squat clean + thruster) 60/40kg
15 Pull ups
50 Double unders
Rest 2 minutes