Bodyweight Gymnastics Overhead WOD

Bench and a look at Tabata Training

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The class hangs on for the beep with the tabata core holds

Tabatas are a great way to distinguish between the different thresholds we get during conditioning workouts. They test two very different beasts. The first variation is the breathy one, this could be tabata burpees, tabata box jumps or maybe tabata double unders once you can string them together well. The other kind is the lactic acid bringers or burn outs. Push ups are a great example of this. You’re not breathing hard, you’re not in any uncomfortable, tired state, you just cannot push out another rep… Not for 5-10 seconds anyway.  And of course one of my favourites – the tabata core hold tests mostly willpower.  I can see this as you all stare up at the clock wishing the seconds away.


Bench Press – 20-15-10-5

After each set hit a set of max strict c2b pull ups / pull ups / negatives / strict ring rows.


12 minute amrap:

10 Push Press 50/35
10 Toes to bar / 20 Sit ups
30 Double Unders / 90 Singles


Tabata week continues…. Tabata KB Swings

Bodyweight Squat

Gymnastics & Metcon

Today’s Gymnastics Strength is all about quality of movement. It’s not for time, it’s also not who can do the hardest standard of movement. Your aim is to make yourself stronger, improve on last time and help your body to adapt and become better at the given task. So this means as much attention given to the negatives, nice slow lowering on the ring rows and pull ups. Also controlled negatives on the handstand push ups and push ups.

Gymnastics Strength

5 sets of following:

Max Strict Pull ups – Scale this to your current level, Ring Rows, Bar Rows, negatives etc

Supersetted with

Max HSPU – Scale this with push ups, push ups to box.

No kipping allowed all strict movements.


Buy in: 30 Burpees or 60 Sit ups

30-20-10 reps:

Wall Balls 20/14lb
KB Swings 24/16
Toes to bar


Tabata Core Holds

Clean Jerk Olympic Lifting

Deadlifts & Goals


Really pleased to see the ‘Goals’ whiteboard almost full up. I have found whenever you set yourself a target your training immediately springs into life, you get that little bit of extra energy and motivation and suddenly that goal becomes very achievable. Also putting it up there in writing on the board means it’s real, you cannot just give up as there’s everyone else keeping you accountable with your goal along with there own.

It’s also very important to make your goal reachable. Someone who is yet to do 1 pull up shouldn’t make there goal 10 unbroken butterfly pull ups or jump from a 60-100k squat. Achievable goals work like a staircase, small steps regularly get you where you want to be.

Our next foundations course begins on September 29th, anyone who signs up a friend or family member wins an hours PT with me to work on anything they like, could be a big jump to achieving that goal on the board.


Deadlifts – 5-5-5-5-5 Linear progression

2-3 sets to warm up then 5×5 at the same weight across.


6 rounds for time:

5 Muscle ups
5 Clean & Jerks 60k/40k

6 rounds for time:

10 Pull ups
10 Push ups
10 Clean & Jerk 40/25k


Overhead Bar hold


CrossFit Taster 10am Sat & Sundays.

We want you to become the most awesome version of you.

Check out our  FaceBook reviews.

You can try CrossFit for free by dropping in for a taster sessions on Saturday or Sundays at 10am (email us for an alternative time if that  doesn’t suit you).  You will get to try out some CrossFit movements and experience a short conditioning workout. There is plenty of time to discuss how CrossFit can help you reach your goals and to ask the coach any questions you may have.

What should you bring?

  • Comfortable clothes to workout in and your trainers
  • A bottle of water

See you there,

Team Blackwater


New Year’s Day WOD

New Year’s Day post WOD pic – happy new year!!!

New Year's Day post WOD
New Year’s Day post WOD


Squat clean 3-3-2-2-1-1


Back squat 5-5-5-5-5




10 rounds:

10 thrusters 42.5 / 30

10 ring push ups / push ups

Time cap 12 mins



Last plank standing


Train for the unexpected

Get ready for the Zombie apocalypse
Train for the unexpected!