Monday 1st December 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Posterior Chain Warmup/Squat Therapy Strength Deadlift 5-5-3-3-1-1 Back Squat 5-5-3-3-1-1 WOD AMRAP 5 mins Bar over Burpees EMOM 3 x Deadlifts @ 3RM Weight
Saturday 29th November 2014 - Workout Of The Day CrossFit Widnes
Warmup Mobility Hip Flexors/Glutes/Hamstrings WOD 1 150m ROW Sprint x 3 attempts (record best effort) 400m Run for time Rest 2 mins between sprints WOD 2 For time 400m Run 400m KB Carry 150m ROW 40m Bear Crawl 400m KB Carry 400m Run 40 x Double Unders
Thursday 27th November 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Posterior chain / upper back / Hips Tekkers EMOM x 16 mins Odds: 3 x SDHP 3 x Power clean and jerks Evens: 10 x Ring press ups WOD AMRAP in 12 mins Ladder of : 3,6,9,12 ++ reps SDHP: RX 40 / 25 Bar facing Burpee Bar tap press up
Wednesday 26th November 2014 - Workout Of The Day
Warmup Mobility Active Stretching/Shoulder mobilisation Squat therapy WOD 1 EMOM 25 MINS Mins 1,6,11,16,21 - 5 x Back Squat 100/60 Mins 2,7,12,17,22 - 5 x Power Snatch 30/20 Mins 3,8,13,18,23 - 8 x Box Over Burpees Mins 4,9,14,19,24 - 8 x Wall Balls Mins 5,10,15,20,25 - 12 x Situps WOD 2 5 x RFT 100m RUN 10 x Burpees
Tuesday 25th November 2014 - Hero WOD "Murph"
1 Mile Run 100 x Pullups 200 x Pressups 300 x Air Squats 1 Mile Run (the pullups, pressups and Air squats can be partitioned however you like, for example, you could do 10 x pullups, 20 x pressups, 30 x squats for 10 rounds. The WOD starts with a 1 mile run and finishes with a 1 mile) ** lots of scales available ** *Hero WOD "Murph" In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Monday 24th November 2014 - Workout Of The Day- CrossFit Widnes
Warmup Mobility Shoulder Mobility/Active Stretching Strength Push Press from Rack 3 x 5 reps 3 x 3 reps 3 x 1 rep Increasing weight each time Focus on form (beginners stay light) WOD in teams Maximum Calories ROW 18 mins change rower after each round of: Team SandBag Carry 200m 5 x Pullups 5 x Toes to bar 5 x HR Pressups
Saturday 22nd November 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Good Mornings/SL Touch downs Bar Taps Active Stretching Strength Deadlift 3 x 5 @50% 3 x 3 @70% 3 x 2 @ 80% WOD - EMOM 20 Mins 3 x Deadlifts @ 60% EVEN minute 6 x Burpee Pullups ODD minute *** Score on weight used for deadlifts and scales or RX for Burpee Pullups
Friday 21/11/14 - CrossFit with Mobility - CrossFit Widnes
Strength EMOM 10 mins 1 x Power Snatch 30/20kg 1 x Overhead Squat 1 x Snatch balance Mobility Glutes and Hamstrings
Thursday 20th November 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility
Active Stretching
3 mins Burpees
Tekkers/Strength *scale as needed
Ring Dips and Pullups then
4 x rounds for Quality of:
6 x Ring Dips
6x L- Pullups
WOD
1000m Row
1200m Run (3 laps)
21 x Box Jumps 24/20
15 x Ring Dips
9 x L-Pullups
Wednesday 19th November 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Active Stretch Burgner Warmup for Squat Clean Tekkers Squat Clean Thruster Strength Work in Partners to establish a 3 Rep Max Squat Clean Thruster Reset to floor (touch and go) max 15 mins WOD In Partners (You Go I Go) for time: 100 x Squat Clean Thrusters 50/30kg 100 x Plate GTOH 20/10kg 400m KettleBell Carry (one KB between partners, 1 to carry at all time)
