Congratulations to all our athletes who competed this weekend in the throwdown at Crossfit Fear Naught & big thanks to Matt and all their athletes they have a fantastic gym.
It was a pairs competition and out of 17 pairs we did really well,
Arek & Duncan came 1st,
James & Ed came 2nd,
Charlotte & Nick came 3rd,
Oli & Luke came 5th,
Jess & Mark came 8th,
Heather & Tim came 10th
Zoe & John Came 12th and have only been doing crossfit since December.
Dave & Dave came 17th but did fantastically well as new members in their first competition.

We aim to compete in more competitions and challenges this year so please let the coaches know if you’d like to get involved in any.

Monday
Chin ups 12
8 sets Every 90 seconds
Power Clean3 at 80%
Chin ups 12
Partner WOD
50 Pull ups
50 Hang Squat cleans
50 Box jumps
50 Burpees
RX 40/25kg
RX+ 60/40kg
Tuesday
Military Press 3 sets
65%x5
75%x3
85%x1
Back Squat-
1 set 75%xAMAP,
WOD 1 6min amrap
3-6-9-12-15-18….
HSPU
Front rack lunge 40/25kg
Scaled = Press ups 20/15kg
60 seconds rest
WOD 2
3 mins Max
Burpee Pull ups
RX+ muscle ups

Wednesday
Giant set
Ring dip MAX reps unbroken
Bentover Rows12
RDLs 12,
Strict toes to bar 12
Ring dip max reps unbroken
Bentover Rows12
RDLs 12,
Strict toes to bar 12
WOD 2 mins per station
Single arm Kettlebells swings 20/16kg
Ball Slams 9/6kg
Wall balls
Rest
Double unders
Dumbbell snatch 15/10kg
Row cals for score
Thursday
Power Snatch-8×3 at 80%,
WOD Benchmark WOD
Nancy
5 rounds for time
400m Run
15 overhead squats 40/25kg
Friday
Deadlift-65%x5, 75%x3, 85%x1,
Super set 2 sets:
Barbell Rollouts 12
Back Extensions 10
WOD
Qualifier 3 & 4 from french throwdown

Saturday
9:45am
Warm up
Tabata double unders
3 Minutes – Coach box jumps then
8 Minutes alternating Handstands on wall
5 Box Jumps
Strength Cleans Coach cleans – Build to heavy 3
WOD: 8 Minute am rap
5 x Barbell burpees
7 x Front squat – Barbell
9 x Push press
RX = 20/15kg
11am class
Hero WOD
“Rahoi“
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.