Wednesday 4 March (16:30/18:30 classes)
Warm-up 3 Rounds: 10 Sit-ups10 KB Deadlift (light)10 KB Swings (light) Workout 50-40-30-20-10Abmat sit-ups25-20-15-10-5KB Swing 24/16 ...
Day 45 RHS – S&C
!Today’s Stimulus: *Light weight *Moderate volumeWarm-up2x 100m Jog 8 Alternating lunges 8 Push-ups 8 Ring rows 10s Alternating arm battle rope Workout *Teams of 3, as many rounds as possibleAMRAP 15 minutes100m Run (together)10 Push-ups (partner 1 completes, then partner 2, then partner 3)10 Ring rows (partner 1 completes, then partner 2, then partner 3)10 Double Battle rope reps (partner 1 completes, then partner 2, then partner 3) ...
Tuesday 3 March (16:30/17:30/18:30 classes)
Warm-up 2 Rounds: 10 Alt Lunge twist10 PVC PT10 PVC GM10 Ring rows 30 Singles/doubles10 Db push press per side (light) Workout 12:00 AMRAP 12 Double DB Push Press (22.5s/15s) 30 Double Unders 12 Pull-ups ...
Monday 2 March (16:30/18:30 classes)
Warm-up 3x 10 Air squats10 Box step-ups5 Box jumps/Tuck jumps30s Max effort assault bikeThen 2x5 Wall balls + 5 box jump overs/get overs Workout (Open 26.1) https://games.crossfit.com/workouts/open/2026What is the CrossFit Open? The CrossFit Open is a worldwide online competition where CrossFit athletes all over the world complete the same workouts. It runs for 3 weeks, with 1 workout released each week. Even if you’re not registered officially, you can still do the workouts at the gym for fun and to challenge yourself. Choosing Your Division Each workout has three main versions: Rx (Prescribed) – The workout exactly as written (weights, movements, reps). Scaled – Slightly easier movements or lighter weights. Foundations...
Day 44 RHS – S&C
!Today’s Stimulus: *Moderate weight *High volume *GritWarm-up2x 100m Jog 8 Alternating lunges 8 Box step-ups 8 KB Russian Swings (light) 8 Med ball slams Workout"One last time" Relay style - start with the "Buy in" then progress into the workout ending with the "Cash out". Buy In: 40 Cal Assault Bike (Controlled stop - penalty is 10 burpees before you continue the workout :) ) Into: 10 Double pump burpees (burpee + push-up - chest touches the floor twice, full elbow lockout at the top) 40 Box Jumps 10 Double pump burpees (burpee + push-up - chest touches the floor twice, full elbow lockout at the top) 40 KB Russian Swings 16/12 (*Head up to the...
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