Saturday 1st November 2014 - Workout Of The Day
Warmup Mobility 3 rounds for quality 10 x Bar Taps 10 x Pressups 10 x Air Squats Tekkers (Foundations Presses) Shoulder press Push press Push Jerk Strength EMOM 20 mins Even Minute Complete: 1 x Press 2 x Push press 3 x Jerks 30/50kg Odd Minute Complete: 6 x Bar Taps/Pullups WOD For Time 30 x Power Jerks 30/50kg 15 x Pullups
Friday 31st October 2014 - Workout Of The Day - CrossFit with Mobility
Warmup Mobility +Tekkers Burgner Warmup for Squat Clean and Thruster WOD 12 Min EMOM 1 x Power Clean 1 x Hang Squat Clean Thruster Mobility/Intense Stretching
Thursday 30th October 2014 - Workout Of The Day
Warmup Mobility 400m Run/Row Active Stretching/PVC Pipe mobility Tekkers Power Snatch and Overhead Squat 10 mins to establish a 5RM Power snatch 18 Min EMOM 3 x Power Snatch 30/50 12 x Single Arm Kettle Bell Swings 12/16kg WOD Tabata Air Squat Finisher Score on total Squats
Wednesday 29th October 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility 3 x Rounds for Quality 8 x Dive Bomber Pressups 8 x squats 8 x Step Lunges Tekkers Wall Balls +Box Jumps +TTB/KTE Strength 60 sec to establish max reps Push press 30/50kg WOD AMRAP in 15mins In teams of 3 people As many Wall Ball Shots 5/8kg as possible whilst team completes: 7 x Boxjumps 24"/30" 7 x Toes To Bar/Knees to Elbows **Score on total Wallballs for the team. Changing WallBall person everytime a round of Boxjumps and Toes To Bar are completed by remai
Tuesday 28th October 2014 - Workout Of The Day
Warmup Mobility Single Leg Deadlifts/TouchDowns Floor Bridges Pipe Mobility Active Stretching Tekkers Sumo Deadlift High Pull Strength Farmers Walk - 10 mins to establish max weight over 20metres WOD AMRAP 1-10mins 6 x Sumo Deadlift High Pulls 50/30kg 9 x Bar over Burpees 12 x Under Bar Situps AMRAP 10-15mins 12 x Sumo Deadlift High Pulls 15 x Bar over Burpees 18 x Situps
Monday 27th Octover 2014 - Workout Of The Day
Warmup Mobility 3 mins burpees Active Stretching Tekkers Pullup/Kipping/Strict WOD For Time (Lots of scaling availble) 5 rounds of CINDY (5 x Pullups, 10 x Pressups, 15 x Squats) 800m run/row 4 rounds of CINDY 800m run/row 3 rounds of CINDY 800m run/row 2 rounds of CINDY 800m run/row 1 round of CINDY
Saturday 25th October 2014 - Workout Of The Day
Warmup/Mobility Squat mobility Shoulder Mobility Tekkers Thrusters Strength Thrusters 3-3-3-3-3 WOD 21-15-9 Burpees Toes To Bar Thrusters 20/40 Finisher 500m Row For Time
Friday 24th October 2014 - CrossFit and Mobility
Mobility Lats, thoracic spine and Scapula mobilisation and intense stretching WOD For Time Isabel 30 x Snatches 60kg
Thursday 23/10/14 - Workout Of The Day "DIANE"
Strength Deadlift 5-5-5-5-5 "Diane" Benchmark WOD 21-15-9 Deadlift 60/100kg HandStand Push Ups Ideally the deadlift weight will be 70% of your 1 rep max. So if you are a female and can deadlift 100kg, then the 60kg RX weight should be within your 70% range
Wednesday 22nd Octobver 2014 - Workout Of The Day
WOD For Time 400m Row Buy In 40 x Air Squats 5 x Pullups 100m Run 40 x ButterFly Situps 10 x Pullups 100m Run 40 x Wall Balls 5/8kg 15 x Pullups 100m Run 40 x Burpees 20 x Pullups 400m Run Buy Out #crossfitwidnes
