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CrossFit Blackfriars London Blog
CrossFit Blackfriars London Blog
CrossFit Blackfriars

Week starting Sunday 14th February 2016








Sunday 14th

“OPT Repeatability Test”
2 rounds, at 10000% effort:
Row 250m
10 American Swings 32/24
10 Burpees
10 American Swings 32/24
10 Burpees
10 American Swings 32/24
Row 250m
Rest 12 minutes between rounds.






Monday 15th
1)
in 15 minutes

200 Double unders
then

Clean & Front Squat x 4

rest 5 mins then

2)
10 mins to establish
5 rep Push Press

30 mins upwards running clock on the WOD

rest 2 mins

3)
5 min AMRAP of KB snatches @24/16





Tuesday 16th:

10 rounds of:

10 x wall balls
30 x doulbe unders
10 x burpees

rest 90 seconds between rounds


35 min cap




Wednesday 17th;

1)
10 rounds every 90 seconds of:
Clean & Jerk

can increase or decrease every lift

2 to a bar and 3 burpees for a miss


2)
for time

21 thrusters @50/35
Run 400 meters
15 thrusters @50/35
Run 400 meters
9 thrusters @50/35
Run 400 meters

cap 12 mins






Thursday 18th

5 round FGB Style

battle ropes
burpee box jump overs
heavy slam balls @ 50/30
Dumbbell man makers @10/7.5kg
plat pushes
Rest





Friday 19th:
1)
Squat
5 sets of 4

one set of 10 at more than last week

lift every 2 mins on a rolling clock
weight can increase every set

2)
30 x muscle ups for time

15 min cap




CrossFit Blackfriars

Week starting Sunday 7th February 2016






Sunday 7th

 
1)
Open WOD 13.2

10 min AMRAP of:

5 shoulder to OH @ 50/35

10 deadlifts @ 50/35

15 box jumps @24/20

 

NO REST

 
2)
Run 1 mile

 

13 min CAP


3)
Open WOD 12.1

7 min AMRAP of:

Burpees

 

 

 

Monday 8th:

 
5 round Bear Complex

 

7 reps of the below = 1 round
 

1 power clean

1 front squat

1 push press

1 back squat

1 push press

 

 
start on 0,7,14,21,28

 
rounds should be unbroken
 

if they break, less weight next round

5 burpees for a break (before finishing round)

 

 

 

 

 

 

 

 

Tuesday 9th

  

10 rounds of:

30 x double unders

30 x russian swings

30 x slam balls

run 200m with your slam ball

 

cap 35 mins

 

 

 

Wednesday 10th

1)
Squat

5 sets of 6

 
one set of 10 at more than last week

 

lift every 2 mins on a rolling clock

weight can increase every set

 

2)
5 rounds of:

12 x HSPU

12 x strict pull ups

 

cap 8 mins

 

 

 

 

Thursday 11th

 

"Burpee Engine"
 

start each station every 10 mins

 

Row 1k  + 50 burpees

Run 1 mile

Ski erg 1k + 50 burpees

Run 1 mile
 

5 min cap on each piece of equipment

 

 

 

 

 

Friday 12th

1)
10 rounds every 90 seconds of:

Snatch

 
can increase or decrease every minute

 
2 to a bar and 5 burpees for a miss

 

 2)
3 rounds of:

15 x thrusters @45/30

12 burpees

 
cap 10 mins

 

 


CrossFit Blackfriars

Week starting 31st January 2016








Sunday 31st

1)
Open WOD 13.4
7 min AMRAP of:
3/6/9/12/15….
c&J @60/40
TTB

rest 3 mins

2)
500m row x 3

cap 10 mins

rest 5 mins

3)
5 min AMRAP of Burpees




Monday 1st Feb

1)
Max height box jump


2)
10 min AMRAP of:
5 bar muscle ups
30 double unders





Tuesday 2nd Feb


50 wall balls
run 400m
40 wall balls
run 800m
30 wall balls
run 1200m
20 wall balls
run 1600m
10 wall balls

cap 40 mins




Wednesday 3rd


1)
Drop Snatch into Sn Balance

15 mins for a heavy technical max

2)
4 min AMRAP
KB snatches @ 24/16

rest 2 mins

4 min AMRAP
single arm KB shoulder to OH @24/16




Thursday 4th:
1)
The Chief

5 rounds of:

3 mins AMRAP

3 x power clean @60/40
6 x push ups
9 x squats

rest 1 minute between rounds


rest 5 mins

2)
Tabata
Hollow rock holds




Friday 5th:
1)
Pistols

8 rounds of 1 min max pistols

rest 1 min between rounds

2)
10 mins to establish
3 rep max Jerk

3)
Tabata air squats



Saturday 6th:

30 min AMRAP:

400m Partner carry - change as often as you want

30 x Burpee box jump overs
60 x Slam ball @9/6
90 x Russian swings @24/16
120 x abmat sit ups

Teams of 2







CrossFit Blackfriars

Week Starting Sunday 24th January 2016






Sunday 24th:
"Triple 3" 


3k row
300 double unders
3 mile run






Monday 25th

1)
10 rounds every 90 seconds of:
snatch & high hang snatch complex

can increase or decrease every minute

2 to a bar and 5 burpees for a miss


2)
10 min Amrap of:

20 x KB snatches @ 24/16
10 x burpees




Tuesday 26th

"2015 CrossFit Games Long Chipper"

1,000-meter run
25 x cleans @50/35
25 box jump-overs @ 24/20
25 C2B pull ups
50 wall balls
25 C2B pull ups
25 box jump-overs @ 24/20
25 x cleans @50/35


cap 30 mins

(compare to 6th Aug 2015)




Wednesday 27th:
1)
in 15 minutes

run 800m
then
1 reps max Deadlift

5 bars max on the floor


rest 5 mins

2)
10 mins to establish
1 rep max bench press

rest 1 min

3)
200 unbroken KB swings @24/16
10 burpees every time you break

8 min cap




Thursday 28th:

"Light Kalsu"

100 thruster @ 45/30

3 burpees on the minute

start with burpees

cap 40 mins




Friday 29th


run 1600m
30 x cleans @ 80/55
30 x HSPU
run 1200m
20 x cleans @ 80/55
20 x HSPU
run 800m
10 x cleans @ 80/55
10 x HSPU
run 400m

cap 40 mins


Saturday 30th
35 Min AMRAP of:

everyone run 800m
25 x slam ball GTOS
50 x push ups
75 x american swings @24/16
100 x double unders

teams of 3



Pricing
We are offering competitive prices that allow for flexibility and saving depending on your needs. 


Peak Costs
Peak membership allows access to all classes. 
 
                   
Sessions Per week                    
 
   
 Membership Type
 
 2x*
 3x**
 Unlimited***
 
 
 
1 month  contract
£110
£155
£220
     
3 months contract
£100
£140
£200
 
   
             

Off-Peak Costs
Off-peak membership allows access to classes at 6am, 12.30pm, 4.30pm & 8.30pm Monday to Friday, classes from 1pm on Saturday and all Sunday classes.  
 
 
Sessions Per week                    
     
Membership Type 
 
 2x*
 3x**
 Unlimited***
 
   
1 month contract
£80 
£110 
£145 
     
3 months contract
£75
£100 
£130 
     


This is how to get started:
1. Go to our MindBody page and create yourself a profile HERE 
2. Choose a membership option to start with - you can always change it later!
3. Send us an email to the hello@crossfitblackfriars.com address to let us know you are ready to get started and we will help you set up your chosen membership.
4. You are ready to book your first class - either via your online profile or by using the MindBody Connect App which you can download for free to your smartphone.

If you have any questions, please email us: hello@crossfitblackfriars.com

We look forward to seeing you soon!


Personal training & drop ins

To orgainse personal training at CrossFit Blackfriars - please email hello@crossfitblackfriars.com to book a session.

We also offer a drop in rate to visiting CrossFitters of £20 per session. Please email us at hello@crossfitblackfriars.com if you would like to visit.




* 2 classes a week equates to 9 classes which can be used at any point during each month.
** 3 classes a week equates to 13 classes which can be used at any point during each month.
*** Unlimited equates to one class per day.


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CrossFit Blackfriars

 

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