August - 2015

Tuesday 1/9/15 WOD CrossFit Widnes

Warmup Burgner for Snatch WOD A EMOM 16 mins Evens - 2 x High Hang Snatch Odds - 2 x Overhead Squat WOD B Front Squat 5-5-5-5-5

Saturday 29/8/15 WOD CrossFit Widnes

Warmup Coaches Choice Mobility/Tekkers Hips and Shoulders Snatch Specific Drills Strength EMOM 12 Mins in Partners 3 x Position Power Snatch Reverse Chain High/low/shin *Build to max of 60-70% 1RM WOD AMRAP 12 Mins Partners You Go I Go 60 x KB Swings 24/16kg 50 x Push Press 50/30kg 40 x Goblet Squats 24/16kg * If Bar is Dropped then 10 x Burpees penalty Bar must be controlled to floor

Thursday 27/8/15 WOD CrossFit Widnes

Warmup Coaches Choice Mobility Lats/Quads Strength Back Squat 4-4-4-4-4-4 Working up to 60-70% of your 1RM WOD AMRAP 10 mins 20 x Double Unders 10 x Hand Release Pressups 5 x Strict Pullups **Scale Strict Pullups to Kipping (Not RX) Kipping Pullups for Ring Rows Knees for Pressups

Wednesday 26/8/15 WOD CrossFit Widnes

Warmup 3 x Rds for Quality 20 x PVC Passbacks 15 x Air Squats 10 x Burpees Mobility Hips Strength Front Squat (2 sec pause in the hole) Working up to your 50-60% 1RM 5-5-5-5-5 WOD 21,15,9 Reps for time of: Thrusters 40/30kg Bar Over Burpees

Tuesday 25/8/15 WOD CrossFit Widnes

Mobility Ankles and Calves Skill Max Height Box Jump WOD In a 5 min Window 400m Run or Row Then AMRAP 6 x Toes To Bar 20 x Plyo Lunges Rest 1 min Repeat x 3 Rounds ** Photo James McFayden our Box Jump King!

Monday 24/8/15 WOD CrossFit Widnes

Mobility Hamstrings/Shoulders WOD A Whilst Building to heaviest Load AMRAP 6 Mins 3 x Atlas Stones Ground to Shldr AMRAP 6 Mins 3 x StrongMan Log Cleans AMRAP 6 Mins 3 x Single Arm Viking Press AMRAP 6 Mins 3 x Axle Deadlifts WOD B 400m RUN For time x 3 attempts

Saturday 22-8-15 WOD CrossFit Widnes

Warmup Coaches Choice Tekkers Hang Clean Push jerk WOD - "DT" for Time 5 x RFT 12 x Deadlifts 9 x Hang Cleans 6 x Push Jerks 70/50kg

Thursday 20-8-15 WOD CrossFit Widnes

Warmup Coaches Choice Mobility Hamstrings/Calves WOD for Time Buy In 18 x Pushups 18 x Situps Then 1 Mile Run 42 x Pushups 42 x Situps 800m Run 30 x Pushups 30 x Situps 400m Run 18 x Pushups 18 x Situps

Wednesday 19-8-15 WOD CrossFit Widnes

Warmup Coaches Choice Mobility Shoulders Tekkers Spend 10 mins working Handstand progressions WOD EMOM 21 mins 1st Min 5 x Handstand Pushups 2nd Min 6 x SDHP (50/30kg) 3rd Min 10 x Burpees

Tuesday 18-8-15 WOD CrossFit Widnes

Warmup Coaches Choice Mobility Hips/Quads WOD A 500m Row for time x 2 attempts WOD B 3 x Rounds for Time of: 45 x Air Squats 20 x Thrusters 20kg 15 x Toes to bar *Scale TTB for KTE or Knee Raises

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2 3

Are you recovering as hard as you train? Part 2

Outside The Box - YouTube Vlog

Food for Fuel Friday

Abbys Story

Episode 2 - In training with......

Marv Turner - The British Championships

Are you recovering as hard as your training - Part 1

Pilates for CrossFit

Cardio for CrossFit - Build your engine!

Marv Turner - Why Powerlifting?

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Contact Chris on 07875097307

Or