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...
Recent Posts
February 19, 2018
February 14, 2018
February 2, 2018
December 17, 2017
December 13, 2017
December 6, 2017
August 11, 2017
August 6, 2017
July 30, 2017
July 25, 2017