A) 3 minute TC
90 Double Unders then AMRAP wall climb
B) deadlift 5x5
C) 4x3 min AMRAP
10 kb swing
10 press ups
10 box jump
D) Prowlers
20140805 Tuesday
A great opportunity today to work a liitle mobility then you clean complex in ready for the inferno.
A) Mobility
B) OMEM 12 mins
clean + hang clean
C) Conditioning
6 min AMRAP
32 double unders
16 G2OH 20/15
8 T2B
D) prowlers
20140804 Monday
With less than a week to go before the European Inferno in Cardiff, we have a sneak perview of some of the workouts. If last year's competition was anything to go by this is going to be an awesome weekend. More details can be found at
https://www.facebook.com/EuropeanInferno
A) 4 min TC- 90 DU then AMRAP OH lunges
B) Back squat 4x4
C) Conditioning
21-15-9
KB swing
Box jump
Down n ups
after each round run 200m
20140729 Wednesday
Wednesday at CrossFit HG3 sees us working on some glute activation before turning our attention to our strength element, back squats. Today we will be do 5x5, so work up to about 75% of your 1RM then a further 5 at the same weight. As ever remember form is paramount! Our conditioning element sees a cheeky couplet for 21-15-9 before repping out the rest of the time cap with rounds of Cindy - Enjoy!
A) Glute Activation Work
B) Back Squat 5x5
C) Conditioning
12 Minute Time Cap
21-15-9
Deadlift
Double Unders
then AMRAP
Cindy
When training, the correct workout gear us all important!
20140728 Monday
As you will see, we have had a deep clean of the HG3 box this weekend. Please help us to keep it looking awesome by putting all equipment away in the correct places when you have finished using it. Please also make sure you take all personal belongings home with you, or put them back in the new locker room, and clean up any mess you have made. We have also reopened the members kitchen, so please wash up any items you may use, dry and put away and clean up any protien powders you spill. We all take pride in our training, lets do the same for our awsome box.
A) Ladder drills
B) Push Press find heavy 3 for the day
C) Conditioning
90 Double Unders
then 3 rounds
30 Kettlebell swings 24/16
15 press ups
10 box jumps
then 90 Double Unders to finish
