Tuesday 1/12/15 WOD CrossFit Widnes
Strength Wk2of4 Wendler phase2 Add 5kg to previous month 1RM Deadlift 5 x 65% 5 x 75% 5+ 85% Skill 10 mins to practise Kipping Tekkers...
Monday 30/11/15 WOD CrossFit Widnes
Strength WK1of4 Wendler Phase2 - Add 5kg to previous month 1RM Front Squat 5 x 65% 5 x 75% 5+ 85% WOD E2MOM 20 mins 1st - 25 x Double...
Saturday 28/11/15 WOD CrossFit Widnes
Strength (Wendler wk4 of 4 deload) Strict press 5 @ 40% 1RM 5 @ 50% 1RM 5 @ 60% 1RM WOD for time BUY IN 3 X rounds of: 5 X squat cleans...
Friday 27/11/15 - HERO WOD Day
WOD 1 "King Kong' 1 x Deadlift 205kg 2 x Muscle Ups 3 x Squat Cleans 115kg 4 x HSPU WOD 2 Hero "Jack" 20 Min AMRAP 10 x Push Press...
Thursday 26/11/15 WOD CrossFit Widnes
Skill/Strength Split Jerk 3-3-3-3 WOD 1 for Time - Partner 100 x TTB - Partner hold 60/40kg overhead WOD 2 for Time - Partner...
Wednesday 25/11/15
Tekkers Pistols WOD - Chipper for Time 800m Run 20 x Ring Dips 30 x TTB 40 x Squats 400m Run 10 x Bar Muscle Ups 400m Run 40 x Squats 30...
Tuesday 24/11/15 WOD CrossFit Widnes
Strength WK 4 of 4 Deload Wendler Deadlift 5 x 40% 5 x 50% 5 x 60% WOD AMRAP in 6 Mins 12 x KB Swings 16/12kg 6 x Burpee CTB AMRAP in 6...
Monday 23/11/15 WOD CrossFit Widnes
Strength Wk 4 of 4 deload Wendler Front Squat 5 x 40%1RM 5 x 50%1RM 5 x 60%1RM WOD for Time Grace 50/30kg DT 50/30kg Grace 50/30kg
Saturday 21/11/15 WOD CrossFit Widnes
Strength Wendler Wk3 5 x Shoulder press @ 75% 3 x Shoulder Press @85% 1+ Shoulder Press @95 **score on max reps @95% WOD 12,9,6,3 Reps...
Thursday 19/11/15 WOD CrossFit Widnes
Strength Floor Press 5-5-5-5-5 WOD EMOM 30 Mins 1st - 20 x Double Unders 2nd - 10 x Floor Press 60/40kg 3rd - 10 x Bent Over Row 60/40kg
