Time to revisit 12th August 2014 to check your WOD times at CrossFit Widnes

Warmup Mobility

SAQ/Hurdles Drills

10 mins working on pullup and  pressup progression

WOD

5 x Handrelease Pressups

5 x Pullups

5 x Squats

5 x Toes To Bar

200m Run

Repeat for 10, 15 and 20 reps

Warmup Mobility

10 x Inch Worms

25 x Butt Kickers

10 x Single Leg Touch downs (slow)

10 x Floor Bridge

x 2 rounds

Strength and Tekkers

15 mins to establish a 3xRM Deadlift for Quality

WOD

Bodyweight Deadlift (RX)

(7 x Rounds for Time)

13 x Deadlift

20 x Double Unders or 80 single...

Warmup Mobility

Burgner Warmup - Clean and Jerk

Tekkers

Skin the Cat (+relevent scales)

WOD AMRAP (Total 20mins)

0-3 mins 6-10 mins 14-17 mins

2 x Skin the Cat

4 x Clean and Jerk 40/60kg

(3-6 Mins 10-14 mins 17-20 mins)

6 x Box over Burpees

8 x KB Swing 12/16

Warmup Mobility

Squat Mobility

Pullup Kipping Drills

Active Stretching

WOD x 3 Rounds for Time

5 x Burpees

21 x Thrusters 20kg

5 x Burpees

15 x Toes To Bar

5 x Burpees

9 x Pullups 

5 x Burpees

400m Run

Team WOD (working in teams of 3)

A. 1500m row completed in 100m intervals (1 athlete working all the time)

B. 150 x Box jumps (1 athlete working all the time)

C. 1500m run in 100m shuttles (1 athlete working all the time)

Mobility

Ankle and Calf Mobility

PNF/banded distracti...

Warm up:

3 x Rounds of:

1 x length duck walk

1 x length High hips bear crawl

1 x length Crab walk

Burgner warm up with PVC

WOD

AMRAP: RX 40 / 25

0-4 minute:

9 x power snatch / 6 burpee / 3 pull up

Rest 30 seconds

4-8 minutes:

6 x power snatch / 6 burpee / 6 pull up

Rest 30 second...

Serves 3.

For the Burgers

• 1 pound (455 grams) ground beef

• 1/4 medium red onion, minced

• 1 Tablespoon Dijon mustard

• 1 teaspoon granulated garlic

• Salt and pepper, to taste

Lets Make them:

• In a medium mixing bowl, mix together all of the i...

Warmup Mobility

3 x RoundS for quality

8 x MedBall Cleans

8 x Pressups

8 x Air Squats

Active Stretching

Strength

Power Clean  3-3-3-3-3

WOD For Time

400m Run

50 x Power Cleans  reset to hang (every time bar touches floor 75m run) 30/50kg

50 x Pressups

50 x Butterfly Situps

25 x Pow...

Warmup Mobility

In teams complete 800m row between 

3-5 people

Strength

3-3-3-3-3 Back Squat

WOD

In teams 3-5 people 

Row as many Metres as Possible in 20mins

Change Rower every time each person completes the following:

3 x Back Squats 50/90kg

3 x HSPU

5 x Pullups

5 x Plyometric L...

Warmup Mobility/Squat Mobility

2 rounds for quality

10 x Inch Worms

20 x Back Extensions

10 x KB Upright Row

Foundations (session 3 of 3)

Medball Cleans/Deadlift/SDHP

WOD

400m run Buy in

13 x Deadlifts (70/110kg)

13 x Boxjumps (20/24")

13 x SDHP (30/50kg)

13 x Burpees

10 x Deadlift...