*NEW FACES & OLD*It was lovely to welcome so many of our August On Rampers into main classes tonight and this workout really was a baptism of fire that they did not shy away from! No fewer than 6 took the opportunity of their 2 weeks free membership on their first Monday since graduating! Amazing!!!

We also got to welcome back some old faces, including Claudio “The Italian Stalion” Martini and Kelly Cook, who had the adorable Tommy in tow. It was lovely to have you guys back at the box and hopefully we will see a lot more of you on the near future!

 Our workout included an extended focus on clean and jerk technique leading into the following complex OTMEM for 12 mins

1 Hang Power Clean

1 Power clean

1 Split Jerk

There was once again some amazing progress made on these lifts in Particular Mike, Lorna, Aimee and Kevin who really improved their split jerk mechanics, with their last lift actually better than their earliest!

 Then we had the workout ….

50 Double Unders

20 front Squat

400m run

40 DU’s

15 Front squat

300m run

30 DU’s

10 Front squat

200m Run

20 DU’s

5 Front Squat

100m Run

Sam and Liam hit the fastest times for the boys with Bridie Geeves smashing the WOD for the ladies!

It was great to see so many able to go unbroken throughout while hitting the runs extremely hard!

A big shout out to Stu for a 100m finish Usain Bolt would be proud of and Jo and Ross for some awesome double Unders!

Great work guys!



Thursday Body Weight Bonanza!
A) OTMEM 20mins
Odd Min – Descending rep,
ascending weight Deadlift
Even Min – Max HSPU
B) 7 Rounds
5 C2B Pull ups
10 Hollow position Press ups
15 Air Squats
50 Double Unders

Countdown to Celtic Christmas Social – 2 Days!!!!


Dydd Gwyl Dewi Hapus

A) 5min Amrap
10 Box jumps
20 Du’s
Straight into 15min to establish 1RM Front Squat

1 Min REST
B) 5min Amrap
5 Thruster
5 Burpee
15min to establish 1RM STOH

One more day until our Throwdown with Crossfit Caerphilly guys… Rest up, drink plenty of water, sleep well, take your fish oils, mobilise, foam roll and BRING YOUR “A” GAME!!! IT’S ON!!


Back Squat 5×2 reps

Max reps Chest to Bar Pull ups x3

Wall Balls –
20, 18, 16, 14 … 2
Double unders –
10, 20 … 50, 50, 40, 30 .. 10

14 min time cap



Tonight saw us hit some weaknesses… and re-visit an old favourite from The Crossfit Games Open qualifiers…

It was amazing to see so many smashing their previous scores and fab to see some of our newer members posting some impressive results to boot!

Strength/ Skills
A) 4 Overhead Squats OTMEM (7 mins)
B) 7 mins to achieve 3 rounds max reps Toes to bar


A great job working technique and mechanics on two of our biggest weaknesses!
A) 7min AMRAP – Burpees
5 minute rest…
B) 3 min Double Unders

Just as disgusting as last time!! But amazing guts and determination shown by you all to get through and smash your previous bests!

Congratulations to our latest graduating On Ramp Class
Tonight saw the final session for our latest On Ramp members. In line with every other session, they were amazing!! We have seen such progress in only two weeks! Just imagine what results you could achieve with regular sessions! Well done to you all! Hope to see you smashing some workouts in class soon!!

Smashing a very spicy power clean & burpee couplet

Our first Crazy American member Spencer, absolutely wrecked after smashing tonight’s WOD!!


4×3 Touch and go Squat cleans (60 sec rest)
4×3 Push Jerk (60 sec rest)

10 min AMRAP –
5 Overhead Squats (50/35kg)
10 Pull ups
20 Double unders

Busy night at the box tonight, with some impressive weights being thrown about and a few more PB’s to add to the almost full PB board this month! Really seeing some huge progress from you guys at the moment! and it’s no coincidence that those hitting the biggest numbers are the members attending more regularly! We have some big competitions and events coming up, so to make sure your hitting top form leading into them, get your ass to the box! Exciting times ahead!


The guys at yesterdays morning classes hit this little gem WOD #2 from this years regionals- See how it’s done by the daughter of Thor (has there ever been a more fitting name/!) in world record time with a smile on her face!

Great effort by our guys at this yesterday with PR’s in the hang clean all over the place-Good work people


1RM Hang Clean


200m Row

50 alternating 1 legged squats

30 Hang Cleans 100/60

For time

Oh and we had a guest appearance from Rich Froning Jr…

Or is it the smaller less physically capable and more folically challenged Craig ‘the gremlin’ Reeves with a wannabe sweatband to cover his reversing hairline?!?!


After forgetting about his birthday yesterday Craig the ‘Gremlin’ Reeves birthday WOD tonight.




14 Burpees
30 Double Unders

Post rounds to comments;

Not that he’s small and horrible with bad teeth or anything….well maybe he is?!
Happy Birthday Gremlin!



A repost from November to take note of, the deadlift is great when done correctly, do it wrong and it will bite your ass!!

Leave your ego out of this lift-MECHANICS AND CONSISTENCY BEFORE INTENSITY (always!!!) which in this case is a heavy load. Do it badly now and your creating motor patterns for the lift that will be hard to undo in the future, which will ultimately limit your potential and could lead to injury.

Bad form is shit and is not worth it FACT!!!


“The deadlift is unrivaled in its simplicity and impact while unique in its capacity for increasing head to toe strength.Regardless of whether your fitness goals are to “rev up” your metabolism, increase strength or lean body mass, decrease body fat, rehabilitate your back, improve athletic performance, or maintain functional independence as a senior, the deadlift is a marked shortcut to that end. To the detriment of millions, the deadlift is infrequently used and seldom seen either by most of the exercising public and/or, believe it or not, by athletes.It might be that the deadlift’s name has scared away the masses; its older name, “the healthlift,” was a better choice for this perfect movement.”

(Glassman 2003, CrossFit Journal Issue 12)

Read the rest of this CrossFit Journal article here


5 x 2 Deadlift



50 Double Unders

21 Kettlebell swings

15 OHS @60% 1RM