Wednesday 18/11/15 WOD CrossFit Widnes
Tekkers Beginner - Power Snatch Tekkers Inter - 3 x 5 Hang Snatch WOD AMRAP in 15 mins 2,4,6,8,10,12,14 etc Reps of Hang Power Snatch...
Tuesday 17/11/15 WOD CrossFit Widnes
Strength Wendler WK3 5 x Deadlift 75% 3 x Deadlift 85% 1+ Deadlift 95% WOD for Time 6k Run or Row
Monday 16/11/15 WOD CrossFit Widnes
Strength (Wendler WK3) 5-10 mins build to 75% Front Squat 5 x Front Squats 75% 3 x Front Squats 85% 1+ Front Squats 95% WOD - Chipper for...
Saturday 14/11/15 - WOD CrossFit Widnes
Strength 3 x Strict Press 70% 1RM 3 x Strict Press 80% 1RM 3+ Reps of Strict 90% 1RM **Any more than 3 rep is the target WOD In Partners...
Thursday 12/11/15 - WOD CrossFit Widnes
WOD 1 11 x Rounds of 50m Sprint Recovery is the walk back to the start WOD 2 4 x RFT 11 x Box Jumps 11 x Squat Cleans 70/50kg 11 x KB...
Wednesday 11/11/15 WOD CrossFit Widnes
Tekkers Spend 10 mins working on Muscle Ups Bar or Rings Beginners - Focus on kipping Pullups WOD - HERO "Daniel" 50 x Pullups 400m Run...
Tuesday 10/11/15 WOD CrossFit Widnes
Strength 3 x Deadlifts 70% 1RM 3 x Deadlifts 80% 1RM 3+ Reps of Deadlifts 90% 1RM **Any more than 3 rep is the target WOD - AMRAP 21 Mins...
Monday 9/11/15 WOD CrossFit Widnes
Strength Spend 5 mins getting to 70% 1RM weight 3 x Front Squats 70% 1RM 3 x Front Squats 80% 1RM 3+ Reps of Front Squats 90% 1RM **Any...
Saturday 7/11/15 WOD CrossFit Widnes
Strength 5 x Strict Press 65% 1 RM 5 x Strict Press 75% 1 RM Max Unbroken Reps Strict Press 85% 1 RM **Allow 5-7 mins to work up to the...
Wednesday 4/11/15 - WOD CrossFit Widnes
Strength Beginners Strict Ring Rows Inter - Strict Pullups Advanced - Strict Weighted Pullups ** Establish heaviest load for 5 reps WOD...
