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  




Strength is a choice…choose to be strong

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. 



Strength is a choice…choose to be strong

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



Strength is a choice…choose to be strong

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


Strength is a choice…choose to be strong