Thursday 1st January 2014


Main – CrossFit

Gym Closed

Happy New Year!

Wednesday 31st December 2014


Main – CrossFit

GYM CLOSED

Tuesday 30th December 2014


Main – CrossFit

No Open Gym tomorrow 31st.
Sanctuary is Closed.
Back open friday 2nd!

Happy New Year!

Power Snatch + Hang Snatch (5x 1+1)

Metcon (Time)

Rx.

21-15-9 for time

power snatch 60/40kg

ghd sit ups

box jumps 24”

V1.

21-15-9 for time

power snatch 50/40kg

Ab mat sit ups

box jumps 24”

V2.

21-15-9 for time

power snatch 40/30kg

Ab mat sit up

box jumps 20″

Monday 29th December 2014


Main – CrossFit

Metcon (5 Rounds for reps)

1:30 mins on, 1:30min off for 5 rounds.

Max reps

Clean and jerk.

*can power clean until you can’t

You choose your weight.

Aim is to add weight every round.

Friday 26th December 2014


Main – CrossFit

Metcon (Weight)

Bench press + over the med ball push up + Slam Ball

5×4+10+10

Metcon (5 Rounds for time)

Rx.

Complete one round every 3:30 for 5rounds

5x muscle up

10x power clean & jerk 60/40kg

50m farmers carry 30/20kg db

V1.

Complete one round every 3:30 for 5rounds

5x muscle up

10x power clean & jerk 50/30kg

50m farmers carry 20/12.5kg db

V2.

Complete one round every 3:30 for 5rounds

5x muscle up

10x power clean & jerk 40/20kg

50m farmers carry 15/10kg db

Thursday 25th December 2014


Main – CrossFit

Merry Christmas!!
Eat amap!

Wednesday 24th December 2014


Main – CrossFit

This might hurt a little!
MERRY XMAS
Love
CFNH crew

12 days of Christmas (Time)

12 Days of CrossFit”

Rx.

12 Rounds for time of:

1x Squat Snatch, 70/45kg

2x box jumps, 30/20″

3 S2OH 70/45kg

4 T2B

5 Hang Power Cleans, 70/45kg

6 HR Push ups

7 Deadlift 70/45kg

8 Gdh sit up

9 KBS, 32/24kg

10 Lunges (10 each side)

11 Wall Balls 9/6kg

12 Burpees

V1. 50/30kg

V2. 40/20kg

Tuesday 23th December 2014


Main – CrossFit

Front Squat (speed 3×8 70-75%)

Metcon (Time)

Rx

9-7-5 for time

power clean & jerk 80/50kg

muscle up

*run 200 between sets

V1.

9-7-5 for time

power clean & jerk 70/40kg

C2B pull up

*run 200 between sets

V2.

9-7-5 for time

power clean & jerk 60/30kg

Jumping mup or c2b pull up

*run 200 between sets

Monday 23rd December 2014


Main – CrossFit

Push Jerk (3×3, 2×2, 1×1)

Push Jerk (5x emotm 5mins 70% A)

Metcon (5 Rounds for reps)

Rx.

5 amrap intervals 2mins on, 1min off

5x power snatch 50/30kg

5x ohs

5x snatch

V1.

5 amrap intervals 2mins on, 1min off

5x power snatch 40/20kg

5x ohs

5x snatch

V2.

5 amrap intervals 2mins on, 1min off

5x power snatch 30/15kg

5x ohs

5x snatch

Saturday 20th December 2014

Main – CrossFit

Xmas timetable

Wednesday 24th Normal Hours
Thursday 25th CLOSED
Friday 26th CLOSED
Saturday 27th Normal Hours
Sunday 28th Open Gym 9:30-11am
Monday 29th Open Gym 9:30-11am
Tuesday 30th Open Gym 9:30-11am
Wednesday 31st Open Gym 9:30-11am
Thursday 1st CLOSED
Friday 2nd Open Gym 9:30-11am

Snatch (3×2, 2×1)

power clean + jerk (6×1)

Metcon (Time)

Rx.

For total working time

3 rounds

10x push jerk 60/40kg

10x box jumps

100m sprint

3min rest

3 rounds

10x front squat 60/40kg

10x burpees

100m sprint

3min rest

3 rounds

10x thrusters 60/40kg

10x burpee box jumps 24”

100m sprint

V1.

50/30kg

V2.

40/20kg