Wednesday 1st April 2015 - Workout Of The Day
Warmup Mobility Coaches Choice Posterior Chain Mobility Power 10 mins to establish Heighest Box Jump WOD AMRAP in 4 mins 6 x Toes to Bar 12 x Plate GTOH 20/10 AMRAP 4 mins 6 x Box Jumps 12 x Plate GTOH 20/10kg AMRAP 4 mins 6 x Hollow Rocks 12 x Plate GTOH 20/10 (Rest 1 minute between each AMRAP Round) Then Repeat all AMRAPs for 2 min Rounds
Tuesday 31st March 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Squat Mobility 3 x RFQ 15 x Squats 15 x Push press (20kg) Tekkers Squat Clean Thruster Strength Complex Squat Clean Thruster+Jerk 2-2-2-2-2-2-2-2 WOD for Time 12,9,6 reps of Squat Clean Thruster 50/30 Pullups Then 50 x Bar Facing Burpees
Monday 30th March 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Coaches Choice Shoulder Mobility Tekkers HSPU/Muscle Ups 3 x RFQ 2 x Muscle Ups 5 x HSPU 8 x Burpees WOD - TEAMS of 4-5 people AMRAP ROW 22 mins Change rower after one round of: 400m Sandbag Carry 20kg 2 x Muscle Ups 5 x HSPU 8 x Burpees
Saturday 28th March 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Plyo Movements and Active Stretching WOD - CROSSFIT TOTAL Back Squat 1RM Shoulder Press 1RM Deadlift 1RM WOD 2 - For Time 9-5-7 reps of: Deadlift 140/100kg (advanced) 120/80kg (intermediate) 100/60kg (beginner) Then: 9-12-15 reps of: Strict Ring Dips/Ring Pressups
Friday 27th March 2015 - Workout Of The Day - CrossFit Widnes
TOMOROW we are in the hands of Dave Castro from CrossFit inc.... we visit the 2015 Reebok CrossFit Games Open WOD 15.5 (the last one of the competition)!! WOD Release tonight Midnight!
Thursday 26th March 2015 - Workout Of the Day - CrossFit Widnes
Warmup Mobility Inchworms/buttkickers/ shoulder mobility 400m Run WOD 1 EMOM 12 mins Evens 6 x SDHP (build to a heavy bar each round) Odds 12 x Pressups WOD 2 3,6,9,12,15,18,21,23 Reps of: Plate GTOh 20/10kg OH Plate Step Lunge Then: 20 x Double Unders each round
Wednesday 25th March - Workout Of The Day - CrossFit Widnes
Warmup Mobility 3 x RFQ 12 x Pressups (hand release) 12 x Situps 12 x Back Extensions Strength Floor Press (bench press) 10 mins working in partners to find heaviest 3 x RM WOD Buy in 800m Run 5 x Floor Press 70/50kg 10 x Bar over Burpees 6 x Floor Press 15 x Bar over Burpees 7 x Floor Press 20 x Bar over burpees 8 x Floor Press 25 x Bar over burpees 9 x Floor Press 30 x Bar over burpees 10 x Floor Press 35 x Bar over burpees Buy Out 800m run
Tuesday 24th March 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Hips/Shoulders Squat Mobility/posterior chain Strength Front Squat 3-3-3-3-3-3 WOD In partners YGIG (you go I go) 100 x Front Squats 60/40kg 250 x KB Swings 24/16kg
Monday 23rd March 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility 3 x RFQ 15 x Situps 10 x Bar Taps 5 x Closed Grip Pressups Tekkers and Strength Ring Dips 5 x 5 work to a weighted dip to max out on the 5th rep WOD EMOM 21 Mins 1st Minute 5 x Ring Dips 2nd Minute 7 x Toes to bar 3rd Minute 9 x Box Jumps 24/20" and repeat until end of EMOM WOD 2 for time 12,9,6 Box Jumps 24/30" Toes to bar
Saturday 21st March 2015 - Workout of the Day - CrossFit Widnes
WOD Partner 'Murph' 30 min time cap (1 work 1 rest) 400m Run x 2 each 50 x Pullups/Ring Rows x 2 100 x Press ups x 2 150 x Air Squats x3 400m Run x 2 each
