Workout of the Day

Open Box from 8.30am -9:30am!!!! Due to the ‘Open’ being on for the next 5 weeks we are using this time for either repeating 18.2 or if you couldn’t get in Friday night, you can do the open wod Saturday morning BUT!!! For those of you who would like to do a wod at 8:30am,…

Its 18.2 Time!! Remember even if you haven’t registered you can still come down Friday night at 5:30pm cheer everyone on or give the workout a go yourself. For our morning crew Strength: 1RM Hang Power Clean Wod: For Time 400m Farmers Carry (26/16) 40 Toes 2 Bar 40 Hang Power Clean (42.5/30) 4 Rope…

Its Autumn! Bye bye Summer, good bye heat but hello to new goals for next summer.  New body? Technique work? Mastering a skill e.g. Toes to Bar or PullUps etc. Write up your own 12month goal plan and see how many things you can tick off!   Strength: Strict Press [email protected]% [email protected]% [email protected]% 8 one…

There will be a ‘Tough Mudder’ team this year in October.  Its a whole lot of fun with a bit of mud.  If you register before the end of Feb its cheaper.  When registering, register under the team ‘CrossFit Hallam’ password Hallam! Also please be mindful of your deadlift weight!  We don’t want or need…

If you have torn your hands on the weekend, please don’t think you can’t train, we can always change a move to accomodate   Strength: Split Jerk 8 @65% 6 @75% 4+85% 60 secs Flutter Kicks Wod: For Time 21 Deficit Handstand Push Ups 9 Bar Muscle Ups 21 Deficit Handstand Push Ups 15 C2B…

Congratulations to all who completed 18.1 the first open workout. Also a massive congrats to all who’s this was their first time.  Its an exciting time when everyone can get together and support each other. Strength:  Front Squats 12 @55% 10 @65% 8+ @75% 4 Box Jumps as high as possible 8 strict toes 2…

The first CrossFit Open is tonight.  Workout will be release at 12pm (I think) First people will start at 5:30pm but we will then go in heats as every person needs a judge when doing this wod.  Good Luck all and lets just have some fun with it!! I also have 2 x small CrossFit…

Thursday – What you do everyday matters more than what you do once in a while!! ‘Open’ Starts tomorrow Friday 5:30pm meet ya at the box! Strength: Back Squat [email protected]% [email protected]% [email protected]% 8 ab roll outs between sets Wod: 16min AMRAP 16 Overhead Plate Lunge (20/15) 8 Burpees (open standards) 16 Overhead Plate Lunge 8…

Hump day – Wednesday Wisdom Three Simple Rules for a Happy Life If you don’t go after what you want, you’ll never have it If you don’t ask, the answer will always be no If you don’t step forward, you will always be in the same place Strength: Bench Press [email protected]% [email protected]% [email protected]% – 100m…