Wednesday 1st October 2014 - Workout Of The Day

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

 

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Tuesday 30th Sept 2014 - Workout Of The Day

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...

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Monday 29th Sept 2014 - Workout Of the Day

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

 

 

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Saturday 27th Sept 2014 - Workout Of The Day

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

 

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Friday 26th Sept 2014 - CrossFit Mobility

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...

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Thursday 25th Sept 2014 - Workout of the Day (WOD)

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...

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Tasty Paleo Burgers!

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...

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Wed 24th Sept 2014 WOD - Workout Of The Day

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...

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Tuesday 23rd Sept - TEAM WOD

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...

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Monday 22nd Sept 2014 - WOD (Last session of Foundations)

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...

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Copyright 2014 © · CrossFit Widnes - Unit 4 Waterloo Court, Waterloo Road, Widnes, Cheshire WA8 6TA

CrossFit Widnes
CrossFit Widnes

Unit 4,

Wellington Street Ind Est

Widnes

WA8 0QF

CrossFit Widnes is a CrossFit Box based in North West of UK. We are a dedicated Strength and Conditioning gym in Cheshire offering Elite CrossFit training, Olympic Lifting, and Strongman Classes. Constantly Varied Functional Movements functional movements performed at High Intensity.

CrossFit Widnes

FIRST SESSION        FREE

Contact Chris on 07875097307

Or info@crossfitwidnes.com

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