Burpees Save Lives – Charity Throwdown at Thames! In Support Of Macmillan

Hey Team!
So today we are super excited to announce that we will be holding a Charity Throwdown in July for you and any of your CrossFit friends!

Yup , you heard right ! We are trying to gather as much money as possible for charity. We as coaches absolutely love helping people as much as we can and obviously doing fitness. So what better thing to do than combine the two ?! 🙂

The charity we are aiming to raise over £2,500 for is going to be Macmillan.
For those of you who don’t know macmillan provides specialist health care, information and financial support to people affected by cancer. As well as helping with the medical needs of people affected by cancer, Macmillan also looks at the social, emotional and practical impact cancer can have, and campaigns for better cancer care. Macmillan Cancer Support’s goal is to reach and improve the lives of everyone living with cancer in the UK.

Cancer is something that has affected most of us in one way or another and Macmillan is a charity that we can all dig into our pockets for and try to help as much as we can.

How is it gonna work ?

It’s going to be an ANY Pairs event (RX and scaled) so theres no excuses to not get involved with your super best friend and help support and throw down with us.

When is it?

Saturday the 13th of July!

How can you get involved ?

We will have two options for you to support and get you and your super best friend into the running.

  • £20 per team entry
  • £50 per team entry with a special edition Thames tee for the event

FOR ALL TEAM REGISTRATIONS please email Coach Misty (misty@crossfitthames.com) as she will be taking care of this part of the event and making sure we know who is competing and who is getting Tees etc. We will then donate the money to the charity directly at the end of the event.

How else can we support ?

Well to incentivise you as much as possible we are bringing back the burpee pain train for the coaches !
Now, I can already hear some of you think , what are you going on about Milo ?

Let me explain.
You can donate as much as you want to help our cause AND to make it fun for you all, you can donate the same amount of burpees to a full time Coach! So for example if you donate £20 then you can nominate Coach JAMES for 20 Burpees! What more could you possibly want ? Finally some time to get some of your own back on your coaches that you “love” oh so much and still support a charity!

For these donations and for those of you not competing on the day who still want to support then we have set up a Just giving page here! 
To donate your amount of money in burpees to your favourite coach then simply comment when making your donation with the coaches name you wish to donate them to ! 🙂

We want as many of you as possible to come down and throw down with us on the day of the event if you can. Please tell your friends about it and anyone else who just wants to get some fitness and support as this event will be open to everyone and anyone!

If you cant make the event then please help support us towards our goal and in return your favourite coach can do some burpees in your honour!

We can’t wait already so please let as many of your friends know and come down , support , cheer , donate to a great cause and have some fun!
See you there!


Head Coach Milo


A) 5×3 Power Clean

B) 12min. AMRAP:
5 Squat Cleans 40/30kg
10 Pull-Ups
20 Double Unders


Classic CrossFit

A) 3×5 Back Squat

B) 3×5 Seated DB Press

C) 5 Rounds of :
10 DB Walking Lunge (5 per side)
8 DB Push Press
10-12 Nordic Hamstring Curls (6- 8 Full GHR)


Three rounds of:
50 Russian KB Swings24/16kg
25 Box Jumps 24/20


Three rounds of:
21 Wall balls 9/6kg
21 Pull-Ups


400m Single Arm Farmer Carry 32/24kg KB
1 Mile Bike (Ladies .7 miles)
400m Single Arm Farmer Carry


Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 50/35kg

Round 2: 8 Power Clean and Jerks 60/40kg
Round 3: 6 Power Clean and Jerks 70/50kg
Round 4: 4 Power Clean and Jerks 80/55kg
Round 5: 2 Power Clean and Jerks 85/57.5kg


Classic CrossFit

A) 3×5 Deadlifts
Superset with 3x max effort Weighted Pull Up (even if only a 0.5kg plate hiding in your pocket, that is weighted 🙂 )

*If you havent got Pull Ups you are doing the following for 3 rounds:
Pendlay Row 15-12-10
DB Rows 5/5

B) 5 Rounds of:
50/50m Single Arm farmers carry
5 Strict Pull Up **
20 Calorie Row/ Airdyne

**If you are working on Pull ups then do 2-3 slow and controlled negatives here
***Calories need to be a hard effort ! Aim should be AFAP each round.


10min. to finish…
5 Rounds:
12 Cal Bike
12 Cal Row

10min. to finish…
5 Rounds:

10 Front Rack Lunges 16/12kg KBs
10 American KB Swings 32/24kg
10 Push-Ups

10min. to finish…
4 Rounds:

20 Alt. DB Snatches 20/16kg
20 Weighted Sit ups

3min. Rest between sections


A) 3×5 Back Squat

B) Bench Press
Same as last week but 50 Reps , same weight.

C)10min. AMRAP:
60 air squats
50 push-ups
40 alt. db snatches 22/16kg
30 box jumps 24/20
20 handstand push-ups
10 Jerks 60/40kg


Partner WOD
12min. AMRAP: (You do a round, I do a round. Tag your partner)
10/7 Cal Bike Sprint
5 Power Snatches 60/40kg

Rest 5min.

5 Rounds: (Time CAP: 12min.)
20 Clean and Jerk 60/40kg
30 Toes-To-Bar

*If you finish before 12min. complete as many Double Unders as possible until the 12min. mark