Time to revisit 12th August 2014 to check your WOD times at CrossFit Widnes Warmup Mobility SAQ/Hurdles Drills 10 mins working on pullup...

Warmup Mobility 10 x Inch Worms 25 x Butt Kickers 10 x Single Leg Touch downs (slow) 10 x Floor Bridge x 2 rounds Strength and Tekkers 15...

Warmup Mobility Burgner Warmup - Clean and Jerk Tekkers Skin the Cat (+relevent scales) WOD AMRAP (Total 20mins) 0-3 mins 6-10 mins 14-17...

Warmup Mobility Squat Mobility Pullup Kipping Drills Active Stretching WOD x 3 Rounds for Time 5 x Burpees 21 x Thrusters 20kg 5 x...

Team WOD (working in teams of 3) A. 1500m row completed in 100m intervals (1 athlete working all the time) B. 150 x Box jumps (1 athlete...

Warm up: 3 x Rounds of: 1 x length duck walk 1 x length High hips bear crawl 1 x length Crab walk Burgner warm up with PVC WOD AMRAP: RX...

Serves 3. For the Burgers 1 pound (455 grams) ground beef 1/4 medium red onion, minced 1 Tablespoon Dijon mustard 1 teaspoon granulated...

Warmup Mobility 3 x RoundS for quality 8 x MedBall Cleans 8 x Pressups 8 x Air Squats Active Stretching Strength Power Clean 3-3-3-3-3...

Warmup Mobility In teams complete 800m row between 3-5 people Strength 3-3-3-3-3 Back Squat WOD In teams 3-5 people Row as many Metres as...

Warmup Mobility/Squat Mobility 2 rounds for quality 10 x Inch Worms 20 x Back Extensions 10 x KB Upright Row Foundations (session 3 of 3)...