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
20140814 Thursday
A) Cones
B) Strict Press 4x4
C) Conditioning
4 rounds
10 power clean 60/50/40
10 deadlifts 60/50/40
run 200m
20140807 Thursday
Just three days to go until the Eropean Inferno, so why not use the skill session to practice any movements you are not sure of or work on stratergy - Enjoy!
A) 4min TC
3 rounds Cindy, then AMRAP burpees
B) work on skills
C) Conditioning
2 rounds
Run 450 m
12 deadlifts
21 box jumps
20140806 Wednesday
A) in teams row 2k
B) deadlift 4x3
C) Conditioning
in pairs max rep Thrusters
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
20140731 Thursday
As July draws to a close, the focus at Crossfit HG3 is a cheeky little barbell complex. Following that, a patner workout which sees rowing, lunging and moving dumbells overhead. Enjoy!
A) extended warm up
B) Barbell Complex
1 deadlift
1 hang power clean
1 front squat
1 shoulder to overhead
Within 10mins find max, then pull back aprx 10% then 4x1 omem
C) Conditioning
12 min For distance
1 partner rows while the other OH lunges 1Om, 20 dumbell G2OH, OH lunges 10m
Then swap over.
Your score is the distance rowed.
20140729 Tuesday
A good opportunity today to work on your Power Clean and Jerk, especially if you haven't been able to make the Barbell Club. Follow that with a little triplet ... just to get the blood flowing - Enjoy! Remember you can post times and comments against these posts.
A) In Pairs 3 min AMRAP Burpee Ball Pass
B) OMEM 12 mins Power Clean x 2 + Jerk
C) Conditioning
4 Rounds kg- 20/15/15
10 Plate Jump Burpees
20 Plate Sit Ups
30 G2OH
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
20140723 Wednesday
A)Midline Work
B) KB overhead tekkers
C)Conditioning
10 G2OH 70%1rm
Run 800m
20 T2B
20140722 Tuesday
A) Guided Mobility
B) Deadlift 4,3,3,2,2
C) Conditioning
30 burpee box jumps
30 KB C&P
30 burpee box jump
