Linear Gains Time

Back Squat or Deadlift


Strict Pull ups or Negatives

5-5-5 – Go to chest or stomach if too easy


20 minute amrap:

5 Pull ups
10 Push ups
15 Squats

First time with this famous benchmark. Scale to Ring Rows, Box Push ups as necessary.. BUT remember how you scaled exactly so you can see how much you’ve improved next time.



Overhead day

Strict Press 5-5-5

Push Press 3-3-3

Split Jerk 1-1-1

Begin first set of push press with heaviest set of strict press and the same with the split jerk.

12 minute amrap:

10 Deadlifts 90/55k
10 Ring Dips
10 C2B Pull ups
10 Bar Hop Burpees

Finisher: 1 minute max toes to bar

Open WODs Squat

Last chance Open 15.1

Front Squats 10-8-6-4-2

Get a solid 10 reps then build 5k plus girls, 10k plus men.

Good Mornings 10-10-10

Keep weight manageable with perfect form.

Scott Jenkins and Simon Wilson-Storey after hitting 15.1 together.  Two of Europe's top over-45 CrossFitters at CrossFit Blackwater, Witham
Scott Jenkins and Simon Wilson-Storey after hitting 15.1 together. Two of Europe’s top over-45 CrossFitters at CrossFit Blackwater, Witham

Either repeat 15.1 or

21-18-15-12-9-6-3 rep rounds:

Push Press 40/25k
Box Jumps 24/20″

Finisher: Shout at anyone having their last shot at 15.1


Super Sunday Fun

Push Press 10-8-6-4-2

Ascending weight, build to a heavy double.

For time:

Run 2 Laps
20 Wall Balls
Run 1 Lap
20 Push Press 50/30k
Run 1 Lap
20 Deadlifts 100/60k
Run 2 Laps


3 rounds not for time: (Scaled accordingly)

15 Tommies
15 Ring Rows
15 Ring Dips


Air Force WOD

Linear Progressions

Back Squat or Deadlift 5-5-5-5-5

If your making good gains on one stick with it. Once you start to plateau we will re-set your numbers.

3 Max sets Pull ups on rings or Rows on rings

“Air Force WOD”

For time
20 Thruster 40/30k
20 Push Press
20 Overhead Squat
20 Front Squat
Every minute drop the bar and do 4 burpees


CrossFit Open 2015 Begins

Today The CrossFit Games 2015 begins. 15.1 will have been announced overnight and some of you will of woken and jumped on your computer to find out what has been posted. Some like me have woken in the night and got onto their computers. It’s usually posted about 1-2am depending on Pacific Mean Time. I know this because I sat up last year until 1am expecting the workout to be announced… To my dismay the clocks had moved in California!!

OK so you were expecting a workout. Your going to get one. Hopefully the most challenging and rewarding one you can imagine.

For time, For reps, For load, FOR A PLACE ON THE LEADERBOARD……. 15.1


Next: 15.1 Review


CrossFit Open Preparation Day

Open Preparation Day

The first workout of the 2015 CrossFit Open will be announced this evening at 5pm Pacific time.  Unfortunately for us that equates to 2am on Friday morning but for any night owls you can catch the live announcement at

For the duration of the open season, each workout will be programmed for everybody in the Friday class.  You will also have the option to do the workout in the Monday class if you missed your chance on Friday.  Scores must be submitted AND VERIFIED by late Monday evening so if you hit the WOD on Monday evening be sure to input your scores straight away.  We won’t be staying up until 1am to verify scores!



This will be done with main emphasis on movement. Thrusters can be made a lot easier with a few tweaks.

Muscle ups/Pull ups/Toes to bar practice – Use this as a chance to improve movements you are having trouble with. Ask questions and let us coach you towards your goals faster.

6 minute amrap:

10 Burpees
10 Box Jumps 30/24
10 Swings 32/20

rest 2 mins

6 minute amrap:

6 Burpees
6 Box Jumps 30/24
6 Swings 32/20

Feel free to use this session as a mobilisation and preparation day for tomorrow.



The Open is Coming


The biggest event in a CrossFitter’s calendar is now only 2 days away!  If you are entered for the CrossFit Open take the opportunity to deload before hitting 15.1 in Friday’s class.  Focus on quality of movement and getting some coaching on movements which you struggle with and are likely to come up.

You are not going to make any significant fitness gains before Friday so approach the metcons sensibly, get a good stimulus but don’t smash yourself to pieces.  Check with your coach for scaling options if you are tapering down towards Friday.

If you have any niggles or tight spots use the next two days to really hit them – there are foam rollers, lacrosse balls and plenty of bands at the box.  Ask your coach for help if you need any assistance with mobility exercises.

In addition, get plenty of rest, make sure you are keeping well hydrated and try to eat clean unprocessed food.  Marginal gains – every little helps!

Approaching the Open workouts is slightly different to a normal training session.  There are strategies that can help you achieve your best score.  See coach Scott for advice once 15.1 has been released.

Watch how measured Scott is with Amanda – this was one of last year’s master’s qualifiers.


Push Press


Warm up two sets then build to a heavy 2 reps.

Bent Over Rows


Maintain strict no torso movement. Slow up slow down.

12 minute amrap:

5 Power Cleans 65/42.5k
10 Toes to bar
15 Wall Balls 9/6k


Front Squats

Front Squats or Overhead Squats

10-8-6-4-2 reps ascending weight for front squats
3-3-2-2-1-1 reps bulding to a heavy single on OHS
If your doing front squats because your mobility is not good enough to OHS mobilise your OHS between sets.

Sets of Strict Ring Rows between sets. Pull to mid torso to simulate muscle ups.

20 minute EMOM: (every minute on the minute)

8 touch n go Squat Cleans – odd minutes
10 Ring Dips – even minutes

Finisher: max pull ups in 1 minute


Power Clean

Power Cleans

Build to a 3RM then build to a 1RM

Strip bar to 75% of your 1RM and finish with max touch n go reps.

3 sets of Max Ring Push ups / Push ups / Box Push ups

3 rounds for time:

7 Muscle ups
14 Burpees
21 Wall Balls

Tabata Core Holds