Tag Archives: wall balls

Thames Crossfit has some fantastic news….

Thames CrossFit has entered into a sponsorship agreement with Reebok CrossFit. Reebok have identified the quality of coaching we provide and will work with us in making Crossfit available to everyone. The endorsement gives us access to exclusive events, seminars, athletes, and gear. As part of the sponsorship, we are changing our name to Reebok CrossFit Thames, or CrossFit Thames for short.

What to expect:  More equipment, more space, more classes, more gear, more workshops and events.

What will change:  Only the name

You’ll get the same great programming, information and coaching you’ve come to know and love. Same great product, new name.

Many thanks from The Team: Jay, Jami, Philly, Phil & Joslyn

Workout of the day

”Crossfit Central Manchester Games Qualifying Wod 3”
Complete as many rounds and reps as possible in 10mins of:
150 Double unders
100 Wall balls 9/6kg, 10/8′ target

TCF’s Battling Duo!



This weekend saw TCF’s Sam and Jos competing at the London Throwdown which was attended by some of Europe’s top athletes and even the odd few from stateside! It was a tough weekend with some grueling workouts but our duo took on everything thrown at the with grit and determination with Sam finishing the weekend in 34th place and Jos ending in 13th.


We are extremely proud of you both and happy to say you are out there representing Thames Crossfit, thanks for you hard work and well done!

Workout of the day

A: Snatch
– 4-6 sets of 3 reps
– Use 70-80% of 1 rep max

B: 5 rounds for time:
12 Wallball shots 9/6kg
12 Toes-to-bar

Team WOD….kinda

Whilst this video is quite impressive…im sure if we tried it at the gym it would violate some form of health & safety regulations!


Workout of the day

You vs. Your ‘Friend

2 Rounds:
Partner A – 400m run
Partner B – Max lateral burpees during Partner A’s run

-rest 1 min-

Partner A – Max box jumps (24/16”) during Partner B’s run
Partner B – 400m run

-rest 1 min-

Partner A – 400m run
Partner B – Max KB Swings (24/16) during Partner A’s run

-rest 1 min-

Partner A – Max wall-balls (9/6kg) during Partner B’s run
Partner B – 400m run

-rest 1 min-

– In round 2, Partner A becomes Partner B, and Partner B becomes Partner A
– Your score is the total number of reps you perform over 2 rounds
– Your goal is to BEAT YOUR PARTNER: the faster you run, the lower your partner’s score.

On the 2nd Day of Crossfit my trainer gave to me…..

DSC_1424.JPGTonight could be your last chance to meet Nathan before he leaves to head back home. Nathan has been with us for around 6 weeks and has shown phenomenal improvements in such a short space of time, his baseline workout was cut by 5mins in just 4 weeks!….Nathan fit right in with us here at TCF and he will surely be missed!….Tonight will be his last workout with us, so make sure you around to say your Goodbyes! So lets meet Nathan…before its too late!


Age: 31

Height: 5’10

Weight: 74kg

What do you do all day? Usually waste time on the internet but I get paid to process derivatives trades for an American bank.

Can you give us some of your benchmark stats?
Baseline workout 5:56 Rx’d
1RM Deadlift 100kg

What is your athletic history? I played a lot of basketball from 8 – 17 years old and did triathlons fairly competitively from 13-18 years old and actually started up again last year. I’ve surfed/ skated/ ridden bikes for as long as I can remember.

Biggest Strength in the gym? Anything requiring leg strength. They over-compensate for my weak shoulders!

Biggest Weakness? Chin ups. They hurt me. But they are improving slowly…

What’s your drink? Do I have to pick a favourite? I don’t drink them very often but Jaeger bombs always make things fun… Otherwise I’m pretty happy with beer.

What is your biggest fitness goal? Running under 1:30 off the bike in a half ironman.

What do you enjoy most about Thames Crossfit? The lack of ego. There are so many people doing such amazing things here yet there are no big personalities strutting about. I think there’s a healthy respect for each other and it breeds a supportive, fun loving atmosphere.

What are some improvements you have made since joining Thames CrossFit? I’m quite happy with taking my baseline workout down from 10:51 to 5:56 within 4 weeks. I’m also learning a lot about lifting as I’ve never done this sort of thing before.

Any advice for new or potential CrossFitters? Just rock up. Don’t consider whether you can or can’t because with the support from instructors and other athletes you will find a way to succeed.

Also, attend the running class on Wednesday nights. These guys are way ahead of their time. It’s not physically stressful but learning the technique is a nice variation to usual training.

Most importantly: what is the greatest sport movie of all time? I’d have to say Point Break! It was the last alternative sports movie to be released without the ridiculously fake Hollywood storyline (bar the 50 year storm…). Patrick Swayze and Keanu Reeves suited their roles perfectly!

Day 2 of 12 WOD

150 Wall balls for time 9/6kg


Hope you’ve saved yourself for this metcon this week. This tough workout, Kelly, contains 150 wall balls (Karen), and adds 2km of running and 150 box jumps to break up the pain. Easier or harder than just one exercise and no relief from it? You decide.

Workout of the Day

Five rounds for time:
Run 400m
30 Box jumps, 24/18″ box
30 Wall ball shots, 9/6kg ball

Day 8 – Karen

Yesterday’s Linda-fest was a 3 hour marathon session that saw 8 dedicated CrossFitters smash through one of the tougher benchmark workouts. The photos above were taken by some of our budding photographers who documented the event.

On the 8th day of CrossFit, my trainer gave to me. 150 walls-a-balling.

Workout of the Day:

150 wall balls for time 9/6kg

Reminder, our next elements course starts today at 7pm!

Kettlebells, wall balls and pull ups


Watch out for a special class this week at 7pm on Friday, a strength and conditioning session from rugby and Gym Jones trainers. Limited places available, sign up now!

Don’t forget to vote in our poll for the 12 workouts you want to see during the 12 days of CrossFit. Be sure to get lots of rest this week to prepare, the sessions start next Monday.

Workout of the Day

A. Box squat: 5 sets of 3 reps

B. Three rounds for time:
30 Kettlebell swings, 24kg/16kg
25 Wall ball shots, 9kg/6kg
20 Pull ups