Thursday 30th April 2015 - Workout Of The Day - CrossFit Widnes
Tekkers/Strength Beginners - Hang Squat Clean Thruster (Tekkers) Advanced - Build to a Heavy Squat Clean Thruster WOD 12,11,10,9.8,7,6,5,4,3,2,1 Hang Squat Clean Thruster 50/30kg Then each round complete 10 x Plate GTOH 20/10kg
Wednesday 29th April 2015 - Workout Of The Day - CrossFit Widnes
Tekkers Ring Muscle Ups EMOM 6 mins Beginners 5 x Ring Rows/5 x Band Ring Dips Intermediate 7 x Pullups/7 x Ring Dips Advanced 3 x Ring Muscle Ups WOD AMRAP 10 Mins 60 x Double Unders 30 x Pullups *scale accordingly 100m Run
Tuesday 28th April 2015 - Workout Of The Day - CrossFit Widnes
Strength Back Squat 5-5-5-5-5 WOD - Fight Gone Bad 3 x Rounds of: (1 min each) 5 min total - rest 1 min after a round Wallballs SDHP 32.5/22.5kg Box Jumps 20" Push Press 35kg/25kg Row for Calories
Monday 27th April 2015 - Workout Of The Day - CrossFit Widnes
Tekkers Snatch Strength EMOM 10mins Evens 3x Hang Snatch WOD 150 x Double Unders 1 Mile Run 20 x Hang Snatch 30/20
Saturday 25th April 2015 - Workout Of The Day
Strength spend 15 mins Build to heaviest Double Front Squat WOD 1 British Champ Qualifier 1 5 x RFT 5 x Deadlift 90/60 10 x Bar Facing Burpees WOD 2 5 x RFT 5 x Toes to Bar 10 x Box Jumps 24/20"
Friday - Rest/Catchup/Mobility
Mobility Watch Kelly Starrett's Super Squat Mobility Youtube Video! Practise! Tekkers Practise Handstands, and wall walks
Thursday 23rd April 2015 - Workout Of The Day - CrossFit Widnes
WOD 1 Max effort Band Running 5 x 50m Lengths WOD 2 In teams: Row Max Meters in 20mins Whilst Team completes AMRAP Tyre GTOH remainding team 400m Sandbag carry ** score on max reps of tyre GTOH *** score on rowing metres
Wednesday 22nd April 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Coaches Choice Strength Spend 12 mins establishing heaviest 7rm Thruster WOD - Hero WOD Daniel For time 50 Pull-ups 400 meter run 21 x Thrusters 40kg 800 meter run 21 x Thrusters 40kg 400 meter run 50 Pull-ups
Tuesday 21st April 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Banded Shoulder mobility Tekkers Power cleans and Ring Dips Strength EMOM 16 Mins Evens 5 x Hang Power Cleans (build to heaviest) Odd 5 x Ring Dips WOD for time (16 min cap) 21,15,9 Hang Power Cleans 60/40kg Floor Press Then in remainding time AMRAP Bar over Down Ups ***score for time, then AMRAP
Monday 20th April 2015 - Workout Of The Day - CrossFit Widnes
Warmup Mobility Coaches Choice WOD - Big Chipper 400m Run 10 x L-Pullups 20 x Double Unders 30 x Burpees 40 x Air Squats 50 x Situps 60 x Lunges 400m Run 60 x Lunges 50 x Situps 40 x Air Squats 30 x Burpees 20 x Double Unders 10 x L-Pullups 400m Run
