Author archive: admin

Friday 15th May 2015

  Strength and Technique Back Squat: 3 x 8 (up to 50%) 3 x 5 (up to 70% 3 x 2 (up to a heavy double) Workout of the Day Buy In: Run 400m then, 21 – 15 – 9 reps of: Wall Ball (9 / 6) KB Swing (24 / 16) Burpee Cash Out: Run…

Thursday 14th May 2015

  Strength and Technique Floor Press: 3 x 5 (up to 60%) 3 x 3 (up to 80%) 3 x 1 (work up to a 1RM, use spotters) Bent Over Row: Super Set first 6 sets with 5 x Bent Over Row (at same weight) Workout of the Day 10 down to 1 Hang Clean…

Wednesday 13th May 2015

Today we’ll be working through an EMOM for the strength session, challenge yourself with the increasing weight of the Snatch, and use the minute of Pull Ups to work on efficiency on the bar. Strength and Technique 5min Snatch warm up, then: 20min EMOTM Circuit: Min 1: 3 x Power Snatch (can be done in…

Tuesday 12th May 2015

  Strength and Technique Over Head Squat / Front Squat: 3 x 8 (up to 50%) 3 x 5 (up to 75%) 3 x 2 (up to a heavy double) Then, 5min Clean warm up Workout of the Day 1 Round every 3min (5 Rounds) Run 200m 10 x Burpee Clean Complex: 1 x Power…

Monday 11th May 2015

Congratulations to all of our athletes who competed at the ‘Kumite’ on Saturday, hosted by Zealous CrossFit. We had 2 podium finishes, and another 2 awesome placings within a very competitive group! Also, thank you to everyone who got down to support!  🙂 Strength and Technique Shoulder to Over Head: 3 x 5 (working up…

Saturday 9th May 2015

Good luck to all of our Athletes competing at CrossFit Zealous today! The comp starts early this morning and is scheduled to go until around 5pm, so if you can get out there they’d love to hear your voice in the crowd! Strength and Technique Clean: 3 x 3, 3 x 2, 3 x 1…

Friday 8th May 2015

Good luck to our 4 athletes (Sam, Hannah, Rob, and John) competing in the Zealous CrossFit ‘Kumite’ competition tomorrow, the WODs are out now and they look good! 🙂 All of the details are on their Facebook page. Tonight at the 5pm class, Tall Ange will be celebrating her birthday in style with a dress…

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