Time to revisit 12th August 2014 to check your WOD times at CrossFit Widnes Warmup Mobility SAQ/Hurdles Drills 10 mins working on pullup and pressup progression WOD 5 x Handrelease Pressups 5 x Pullups 5 x Squats 5 x Toes To Bar 200m Run Repeat for 10, 15 and 20 reps

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 mins to establish a 3xRM Deadlift for Quality WOD Bodyweight Deadlift (RX) (7 x Rounds for Time) 13 x Deadlift 20 x Double Unders or 80 single unders 60m Run

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 mins 2 x Skin the Cat 4 x Clean and Jerk 40/60kg (3-6 Mins 10-14 mins 17-20 mins) 6 x Box over Burpees 8 x KB Swing 12/16

Warmup Mobility Squat Mobility Pullup Kipping Drills Active Stretching WOD x 3 Rounds for Time 5 x Burpees 21 x Thrusters 20kg 5 x Burpees 15 x Toes To Bar 5 x Burpees 9 x Pullups 5 x Burpees 400m Run

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 working all the time) C. 1500m run in 100m shuttles (1 athlete working all the time) Mobility Ankle and Calf Mobility PNF/banded distraction

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 40 / 25 0-4 minute: 9 x power snatch / 6 burpee / 3 pull up Rest 30 seconds 4-8 minutes: 6 x power snatch / 6 burpee / 6 pull up Rest 30 seconds 8-12 Minutes: 3 x power snatch / 6 Burpee / 9 pull up Rest 30 seconds 12-16 minutes: 20 x Power snatch / 20 burpee / 20 pull ups

Serves 3. For the Burgers 1 pound (455 grams) ground beef 1/4 medium red onion, minced 1 Tablespoon Dijon mustard 1 teaspoon granulated garlic Salt and pepper, to taste Lets Make them: In a medium mixing bowl, mix together all of the ingredients for the burgers without overworking the meat. Divide meat into 3 equal portions and form into ½-inch (12-mm)-thick patties. Use your thumb to make an indentation in the center of each burger. Set aside. Preheat a grill to medium-high

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 WOD For Time 400m Run 50 x Power Cleans reset to hang (every time bar touches floor 75m run) 30/50kg 50 x Pressups 50 x Butterfly Situps 25 x Power Cleans 25 x Pressups 25 x Buttefly Situps

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 Possible in 20mins Change Rower every time each person completes the following: 3 x Back Squats 50/90kg 3 x HSPU 5 x Pullups 5 x Plyometric Lunges

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) Medball Cleans/Deadlift/SDHP WOD 400m run Buy in 13 x Deadlifts (70/110kg) 13 x Boxjumps (20/24") 13 x SDHP (30/50kg) 13 x Burpees 10 x Deadlifts 10 x Boxjumps 10 x SDHP 10 x Burpees 7 x Deadlifts 7 x Boxjumps 7 x SDHP 7 x Burpees 400m run buy out