Tuesday 23rd December 2014 - Workout Of The Day
Warmup Mobility 200 x Single Unders 50 x Double Unders Strength 12 mins to Establish Heaviest 20m Farmers walk WOD In a 15 min Window (teams of 3-4 Athletes) AMRAP Metres on the Concept 2 Rower 2nd Athlete Holds Static Deadlift 100/70kg If 2nd athlete drops bar, rower must stop rowing until the bar is picked up again Rower and Deadlifter change when remaining athletes complete: 12,9,6 Burpees, Toes To Bar
Monday 22nd December 2014 - Workout Of The Day - CrossFit Widnes
Warmup Pipe Drills/Mobility Hips/Shoulders/Wrists Tekkers/Strength Power Clean and Push Press 10 mins to establish 3x RM Beginners pure tekkers WOD 5 x Rounds For Time: 6 x Power Clean 60/40kg 6 x Push Press 200m RUN Kicker: If bar is dropped athlete completes 12 x Burpees and adds Kettlebell to next run
Saturday 20th December 2014 - Workout Of The Day - CrossFit Widnes
Warmup 10 mins working on Active Stretching/Foam Rolling/Bands WOD (score on reps and meters) ONeil Test (4 min max meters on Concept 2) Tabata Tyre Flip 70kg Tabata Russian Twist 12/8kg KB Tabata Burpee Pullups Tabata Floor Press 40/25kg Tabata Med Ball Cleans 8/5kg 60 secs rest between Tabata sets
Friday 19th December 2014 - CrosFit Mobility - CrossFit Widnes
Warmup and Mobility Concentrating on Lats, Thoracic Spine WOD 8 mins SAQ and Hurdle Drills rest 2 mins 6 mins SAQ and Hurdle Drills
Thursday 18th December 2014 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Kettlebell warmup 10 mins Tekkers Kettlebell Snatch/Max Height Boxjump WOD 1 21,15,9 Reps of (For Time) Kettlebell Snatch (max weight) Box Jump (max height) WOD 2 EMOM 8 mins 6 x Toes to Bar 6 x Situps Then AMRAP DownUps in remaining time in that minute
Wednesday 17th November 2014 - Workout Of The Day - CcrossFit Widnes
Warmup Mobility Pipe Drills - SDHP/Squat Clean Thruster 10 mins to Warmup and Stretch/Foam Roll WOD for Time (45 min cap) 50 Double Unders 400m Run + 16/12kb Kettlebell 12 x Sumo Deadlift HighPulls 50/30kg 9 x Ring Dips 6 x Chest to Bar Pullups 40 x Squat Clean Thrusters 40 x Bar Facing Burpees 30 x Squat Clean Thrusters 30 x Bar Facing Burpees 20 x Squat Clean Thrusters 20 x Bar Facing Burpees 10 x Squat Clean Thrusters 10 x Bar Facing Burpees 6 x Chest to Bar Pullups 9 x Ri
Ian Moses 45 Year Old Senior Manager and Family Man... Total BODY TRANSFORMATION
Name: Ian Moses Age: 45 Occupation: Ambulance Service Senior Manager Can you give us a brief description of your Exercise and training history before
you started CrossFit? I have had several tries at getting fit over the last 25 years or so since leaving school, but have struggled to stay at it consistently. My job as a paramedic used to keep me quite active, but sine becoming a ‘desk jockey’ I have needed to do proper exercise, as I am prone to easily gaining weight. I join
Saturday 6th November 2014 - Workout Of The Day - CrossFit Widnes
Mobility Active Hip Flexors/Glutes/Hamstrings Pipe Drills/split Jerks/shoulder mobility Strength/Skills 10 mins to build a 2 x RM Split Jerk Burpee Pullups/Wall Ball drills WOD In a 2 min window Run 400m AMRAP Burpee Pullups Rest 30secs In a 2 min window Run 400m AMRAP WallBalls 8/5kg Rest 90 secs X 3 rounds - Score on total Wall Balls and Burpee Pullups
Thursday 4th December 2014 - Workout Of The Day - CrossFit Widnes
Warm up and Mobility: Posterior chain / squat drills / front rack / Wrist
Tekkers: EMOM x 12
Odd: Med Ball Cluster x 6
Even: Pull ups x 6 (Strict) Bands and ring rows as needed: Kipping = NO REP
WOD: For time: 21 – 15 – 9
Wall Balls: RX 8/5kg Pull ups
Wednesday 3rd December 2014 - Workout Of The Day
Warmup Mobility Active Stretching Tabata Air Squat alternating / Pressups Tekkers + Strength Bear Complex - CLICK HERE FOR CROSSFIT.COM VIDEO TUTORIAL 10 mins to establish heaviest 1rm Bear Complex (Bear Complex consists of: Power Clean, Front Squat, Push Press, Back Squat, Push Press - Reset to floor) WOD 1 5 min AMRAP Bear Complex 50/30kg WOD 2 5 min AMRAP Kettlebell Swing 12/16 x 20 Goblet Squat x 20 WOD 3 5 min AMRAP 100m RUN (AMRAP Score = amount of 100m lengths i.e if y
