Week 26 - 2023
Click the link to download the fitr app to be able to log your workouts Monday Thruster 10-8-6-4-2 EMOM x 20 Min 1 - 15/12 Calorie row...
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Rob Martin
Jun 18, 20231 min
Week 25 - 2023
Hyrox camp Monday Front Squat 8-8-6-6-4-4 5 Rounds 5 Hang Power cleans 60/40kg 10 Burpees 15 V-ups 20 Goblet Squat 22.5/15kg Tuesday EMOM...
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Rob Martin
Jun 11, 20232 min
Week 24 - 2023
Monday Push Press 3-3-3-3-3 Jack 20 minute AMRAP 10 Push press, 52.5/35kg 10 KB Swings, 24/16kg 10 Box jumps, 24 / 20" Tuesday 15 minutes...
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Rob Martin
Jun 5, 20231 min
Week 23 - 2023
Click the link to download the fitr app to be able to log your workouts Monday Thruster 10-8-6-4-2 Every 6 minutes x 4 9 Thrusters...
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Rob Martin
May 29, 20231 min
Week 22 - 2023
Monday Back Squat 3 reps every 90 seconds x 10 EMOM x 15 Min 1 - 15 Wall balls Min 2 - 15/12 Calorie bike Min 3 - 15 Pull ups Tuesday...
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Rob Martin
May 21, 20231 min
Week 21 - 2023
Click the link to download the fitr app to be able to log your workouts Monday Front Squat 3-3-3-3-3 20 minute AMRAP 4 Power clean...
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Rob Martin
May 14, 20232 min
Week 20 - 2023
Click the link to download the fitr app to be able to log your workouts Monday EMOM x 10 Min 1 - 3 Power Snatch 60/40kg Min 2 - 15 Wall...
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Rob Martin
May 7, 20231 min
Week 19 - 2023
Click the link to download the fitr app to be able to log your workouts Monday EMOM x 10 Snatch High pull + Hang Power snatch + Overhead...
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Rob Martin
Apr 30, 20231 min
Week 18 - 2023
Monday Power Snatch + Hang snatch Back Squat 8-8-8-8 EMOM x 10 Min 1 -10 Deadlifts Min 2 - 15/12 Calorie Bike Tuesday A1) Push Press...
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Rob Martin
Apr 20, 20231 min
Week 17 - 2023
Monday EMOM x 10 3 Position Snatch Hips - Knees - Floor 15 Minute AMRAP Push press 42.5/30kg 5-10-15-20-25 Kettlebell swing 24/16kg...
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Rob Martin
Apr 16, 20232 min
Week 16 - 2023
Monday Every 5 minutes x 4 15 Toes to bar 20 Plate overhead lunges 30/24 Calorie bike Pause front squat 3-3-3-3-3 Chin ups 5-5-5-5-5...
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Rob Martin
Apr 9, 20231 min
Week 15 2023
Monday EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 Front Squat 60/40kg Min 3 - 50 Double unders Pause front squat 3-3-3-3-3 Chin ups...
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Rob Martin
Apr 2, 20231 min
Week 14 - 2023
Monday 9 Front squats 60/40kg 9 Chest to bar pull ups 15 Front squats 60/40kg 15 Chest to bar pull ups 21 Front squats 60/40kg 21 Chest...
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Rob Martin
Mar 26, 20231 min
Week 13 - 2013
Monday EMOM x 20 Min 1 - 15/12 Calorie row Min 2 - 7 Thrusters 42.5/30kg + 7 Box Jumps 24/20” Min 3 - 7 Chest to bar pull ups + 7 Burpees...
624 views0 comments
Rob Martin
Mar 20, 20231 min
Week 12 - 2023
Monday EMOM x 10 3 Power Snatches 1&1/4 Back squats 5x3 4 rounds 15-20 Russian Kettlebell Swings 20 Reverse lunges Tuesday A1) Incline...
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Rob Martin
Mar 13, 20231 min
Week 11 - 2023
Monday EMOM x 10 3 Power Snatches 1&1/4 Back squats 5x3 4 rounds 15-20 Russian Kettlebell Swings 20 Reverse lunges Tuesday A1) Incline...
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Rob Martin
Mar 6, 20231 min
Week 10 - 2023
Monday EMOM x 10 3 Power Snatches 1&1/4 Back squats 5x3 4 rounds 15-20 Russian Kettlebell Swings 20 Reverse lunges Tuesday A1) Incline...
516 views0 comments
Rob Martin
Feb 27, 20231 min
Week 9 - 2023
Monday EMOM x 10 Snatch high pull + Hang squat snatch Back squat 5 x 4 22X1 (one set every 3 minutes) 3 sets 8 RDL 6/6 Single leg...
474 views0 comments
Rob Martin
Feb 20, 20231 min
Week 8 -2023
Congratulations to everyone who took part in 23.1 It was amazing to see the effort you all put in and we are looking forward to seeing...
491 views0 comments
Rob Martin
Feb 12, 20232 min
Week 7 - 2023
This week see's the start of the 2023 CrossFit open, we will be running the workouts on Friday from 16:30, this will be the 13th year we...
538 views0 comments
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