Strength-

Push Press

5 – 5 – 3 – 3 – 2 – 2

Followed by-

EMOM 10 Mins

5 Power Cleans (40kg/60kg)

10 Wall Balls (6kg/10kg)

Adjust weights as required to get the work done and keep the rep scheme.

Post results to the comments

WOD-

“Jackie”

For time:

 Row 1000m

 50 Thrusters (15kg/20kg)

 30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

For time:

Row 1000m

25 Thrusters (30kg/42.5kg)

15 Chest-to-Bar Pull-Ups

Enjoy… post those results to the comments

Strength-

Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 mins between sets

Followed by-

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

 250m Row

 10 Chest-to-Bar Pull-Ups

 5 Overhead Squats*

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Post results into the comments

** KIDS CROSS FIT - CHANGE OF TIME THIS WEEK ONLY @4:30PM**

WOD:

Every 8 mins, for 32 mins (4 sets) for times:

400m Run

12 Strict Handstand Push-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

Post the results into the comments

**Junior Teens @4:15pm **

Strength-

Five sets of:

Front Squat x 2 reps @ 90-92.5%

Rest 2-3 mins

Followed by-

For max calories/reps:

3 Mins of Assault Bike

Rest 1 Min

3 Mins of Wall Balls (6kg/10kg)

Rest 1 Min

3 Mins of Rowing

Rest 1 Min

3 Mins of Double-Unders

Post the results into the comments

CrossFit Senior Teens @ 4.15pm

Every 3 mins, for 15 mins (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:
Every 3 mins, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

then:

12 Min AMRAP
Run 400m
25 KB Swings
25 Ball Slams (30lb/40lb)

Post weights and rounds completed to comments.

LEST WE FORGET

Strength-

Spend 15-20 Mins building up to a heavy triple Power Clean – Touch and go.

Followed by-

In Pairs – in 10 Mins – Alternate to complete 10 rounds of:

1 Min Max Row for Cals

3 Power Cleans (Heavy)

Whilst one partner Rows for 1 Min – the other performs their power cleans, then swap. Each partner will row 5 times & lift 5 times.

Score is total calories rowed & weight shifted.

Post results into the comments

WOD-

“Whitten”

5 Rounds for time of:

22 Kettlebell Swings (24kg/32kg)

22 Box Jumps (20”/24”)

400m Run

22 Burpees

22 Wall Balls (6kg/10kg)

Post the results into the comments

Strength-

Every 2 mins, for 16 mins (8 sets) of:

Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

Followed by-

Three sets for max reps of:

1 Min of Dumbbell Box Step-Overs (15kg/25kg DBs; 20″/24″)

1 Min of Strict Handstand Push-Ups

1 Min of Toes to Bar

1 Min of Kettlebell Swings (16kg/24kg)

Rest 1 Min

Post results into the comments

**Kids CrossFit @4:15pm**

Strength-

Four sets of:

Front Squat x 3 reps @ 87-90%

Rest 2-3 mins

Followed by-

Three rounds for time of:

10 Hang Squat Cleans (42.5kg/60kg)

15 Chest-to-Bar Pull-Ups

20 Wall Balls (6kg/10kg)

Post results into the comments

**Junior Teens CrossFit @4:15pm**

Strength-

Every 2 mins, for 10 mins (5 sets) of:

 Bench Press

 Set 1 – 3 reps @ 70%

 Set 2 – 2 reps @ 75%

 Set 3 – 2 reps @ 80%

 Set 4 – 1 rep @ 85%

 Set 5 – 1 rep @ 90%

Rest 2 mins, and then…

Every 3 mins, for 9 mins (2 sets):

 Bench Press

 Set 6 – 1 rep @ 95%

 Set 7 – 1 rep @ 101%

 Set 7 – 1 rep @ 101+%

 Followed by-

“Desire”

For max reps:

5 Minutes of Burpee Box Jump-Overs (20″/24″)

This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?

Compare results with June 3, 2019.

Post results to the comments

**Senior Teens Cross Fit @4:15pm **

Strength-

10-15 mins on skill work of your choice. Pick 2-3 things to work on from any modality and rotate through your chosen stations, spending a min or two at each one. Repeat for 2-3 sets. Modalities include Olympic lifting, gymnastics, double-unders, or accessory work for any special goal you have.

Followed by-

For time:

50/35 Calories of Assault Bike

400m Run

40 Deadlifts (55kg/85kg)

400m Run

30 Power Snatches (30kg/42.5kg)

400m Run

20 Thrusters (30kg/42.5kg)

400m Run

10 Bar Muscle-Ups

Post those results in t the comments

Sunday is fun day in the kitchen… I’m seriously in LOVE with Anna Jones and her cook book at the moment…

Here’s another great recipe to try from her vegetarian book “ A modern way to cook”

Kale, tomato and lemon zest one pot pasta

Serves 4

400g spaghetti or linguine
400g cherry tomatoes
the zest of 2 large unwaxed lemons
100ml olive oil
2 heaped teaspoons sea salt (if you are using fine-grain table salt, add a bit less)
1 x 400g bag of kale or spinach
Parmesan cheese (I use a vegetarian one) (optional)

Fill and boil a kettle and get all your ingredients and equipment together. You need a large shallow pan with a lid.

Put the pasta into the pan. Quickly and roughly chop the tomatoes in half and throw them into the pan. Grate in the zest of both of the lemons and add the oil and salt. Add 1 litre of boiling water, put a lid on the pan and bring to the boil, then remove the lid and simmer on a high heat for 6 minutes, using a pair of tongs to turn the pasta every 30 seconds or so as it cooks.

Meanwhile, remove any tough stalks from the kale and shred the leaves. Once the pasta has had 6 minutes, add the shredded kale and continue to cook for a further 2 minutes.

Once almost all the water has evaporated, take the pan off the heat and divide between four bowls.
If you like, top with a little Parmesan.

Image: Matt Russell

Strength-

Split Jerk

2-2-2-2-2

Followed by-

12min AMRAP

200m Run

18 Kettlebell Swings (16kg/24kg)

 20m Plate Overhead Lunge (15kg/20kg)

Post those results into the comments

Strength-

Bench Press

3-3-3-3-3

Followed by-

10min AMRAP

10 Power Cleans (40kg/60kg)

12 Wall Balls (6kg/10kg)

14 Ball Slams (30lb/40lb)

Post those results into the comments

WOD-

Four rounds for time of:

Row 500 Meters

Run 400 Meters

20/15 Calories of Assault Bike

10 Dumbbell Box Step-Overs (15kg/22.5kg DBs to 24″/20″)

Post results in to the comments

**Cross Fit Kids @4:15pm**

Strength-

Every 90 seconds, for 15 minutes (10 sets):

Overhead Squat x 3 reps @ 70-75% of 1-RM OHS

Followed by-

Complete as many rounds and reps as possible in 15 minutes of:

 40 Double-Unders

 12 Push Presses (30kg/42.5kg)

8 Pull-Ups

Post results in the comments

**Junior Teens CrossFit @4:15pm**

Strength-

Four sets of:

1) Back Squat x 8 reps

2) Supinated-Grip Bent-Over Barbell Row x 8 reps

Rest 60 seconds

Followed by-

For time:

 800 Meter Run

 100 Air Squats

 75 Kettlebell Swings (24/16 kg)

 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)

 75 Kettlebell Swings

100 Air Squats

Post results to the comments

** Senior Teens @ 4:15pm **

Every 2 mins, for 16 mins (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by percentage of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

Then:

Every 4 mins, for 20 mins (5 sets) for max load:
500m Row
4 Snatches

Score is accumulated load lifted over the 5 sets.

Post weights and accumulated load to comments.

I made these awesome crackers through the week and enjoyed them most days with dip and vegetable sticks. They are easy and absolutely AMAZING!!! They come from Anna Jones vegetarian cook book- “A modern way to eat” … They are just great… Try them!

Amazing Seeded Crackers

These easy crackers are perfectly snappable and are loaded with seeds and goodness. They are naturally wheat-free and can easily be gluten-free too if you use gluten-free oats. I keep a tin of these on hand for snacks and dipping. They last for ages and are really good for little people too – just leave the salt (and chilli) out. Most often I make these straight up with sea salt, but I have given a couple of flavouring options, one super savoury and one sweet. Pretty much any dry spice would work here, so experiment with your favourites.

MAKES ENOUGH FOR 1 WEEK’S SNACKING
100g sunflower seeds
100g pumpkin seeds
100g sesame seeds
50g poppy seeds
50g chia seeds
200g rolled oats
1 teaspoon sea salt
1 tablespoon maple syrup
3 tablespoons melted coconut oil
350ml water

OPTIONAL FLAVOURINGS
1 heaped teaspoon fennel seeds and a pinch of dried chilli or
1 tablespoon raisins, roughly chopped, and a pinch of cinnamon

Preheat your oven to 190°C/175°C fan/gas 5. Get all your ingredients together, and line two baking sheets with greaseproof paper.

Combine all the dry ingredients, including one of the optional flavourings if you are using them, and stir well.

Mix the maple syrup, coconut oil and water together in a measuring cup. Add to the dry ingredients and mix very well, until everything is completely soaked and the mixture becomes very thick.

Divide between the two lined trays and even out a bit, then put another piece of greaseproof on top. Use a rolling pin to roll out the mixture until it is about 1⁄2cm thick. Take the top layer of greaseproof off and use the tip of a sharp knife to score the mixture into rectangles.

Bake the crackers for 20 minutes. Remove from the oven and flip the sheet over, then peel off the greaseproof to expose the underside of the crackers. Put back into the oven for another 20 minutes. They are ready when they are firm and golden round the edges. Allow to cool, then break along the lines where they have been scored.