You can thank Pete from CrossFit 3D for this suggested modification to Annie We swapped situps for toes to bar at half the prescribed reps to add a little extra challenge to this Classic couplet 50 Double Unders 25 Toes to Bar 40 Double Unders 20 Toes to Bar 30 Double Unders 15 Toes to [...]
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“Fran” Boxed Set
Tonight’s remix was the infamous Fran. Normally 21-15-9 reps of 40kg Thruster Pullups We added some box jumps to spice things up a little. Not that Fran really needs any spicing up with, as far as I know, the world record for the entire workout being only 1minute 53 . looks easy huh… I can assure you it [...]
Diane intervention
We continue to repackage some of CrossFit’s benchmark workouts, this time with a fractured “Diane.” Diane as prescribed is 21-15-9 100kg Deadlifts Handstand Pressups Since not many of our members have deadlifts over 100kg yet we broke the same amount of work down into smaller chunks. This allows us to use a high percentage of [...]
Running Cindy
Continuing our ‘Girls with a twist’ theme, tonight’s workout was Running Cindy. Cindy as prescribed is as many rounds as possible in 20 minutes of 5 pullups, 10 press ups and 15 squats. This version takes 7 rounds and adds a 400 metre run at either end. Run/Mobility/Warm Up For time: Run 400m then 7 [...]
Grace under pressure
This week we are putting a twist on some of the CrossFit benchmark or “girl” workouts. We kicked off with a remix of ”Grace” normally just 30 60kg Clean and Jerks for time. Our workout was complete 30 Squat Clean & Jerks 60kg at the start of each minute sprint 20-40-20 metres of course, not [...]
CrossFit Central Manchester Invitational Games
70+ athletes, 4 gruelling workouts, 1 amazing day! Whilst the world’s fittest were slugging it out at the Home Depot Center in Los Angeles to see who would win the CrossFit Games, CrossFitters from all over the UK gathered in Manchester for the CrossFit Central Manchester Invitational Games. The weather conspired to make already tough [...]
Front Squats
Front Squat 5 – 5 – 5 – 5 – 5 then for time 3 rounds 21-15-9 Ball Slam Kettlebell Swings
Taking a dip
Work up to a max for 5 dips then do 4 more sets at this level of assistance. box dips/ band assisted dips / ring dips then 5 rounds for time 5 Deadlift 10 Pressups
Front Squat + Push Press = Thruster
Tonight we put heavy thrusters on the menu. The thruster is a combination of a front squat and a push press and is great for moving large loads over long distances, quickly, one of the characteristics of a functional movement. The definition of power is force x distance / time so, to become more powerful [...]
A Family Affair
If you walk past our gym, the lack of shiny machines, mirrors and juice bar may make it seem a touch more intimidating than a commercial fitness centre/health club. But don’t let the old-school appearance mislead you – it’s chockful of equipment that works, and works for everybody whether they’re young, old, fat or fit. [...]
