Mobility Lats, thoracic spine and Scapula mobilisation and intense stretching WOD For Time Isabel 30 x Snatches 60kg

Strength Deadlift 5-5-5-5-5 "Diane" Benchmark WOD 21-15-9 Deadlift 60/100kg HandStand Push Ups Ideally the deadlift weight will be 70% of...

WOD For Time 400m Row Buy In 40 x Air Squats 5 x Pullups 100m Run 40 x ButterFly Situps 10 x Pullups 100m Run 40 x Wall Balls 5/8kg 15 x...

Warmup Mobility Squat Therapy Active Stretching Tekkers Clean and Jerk Strength Clean and Jerk 1-1-1-1-1-1 WOD For Time 12 x Rounds of...

Warmup Mobility 3 mins of Jack Russell Burpees (meet Alfie CrossFit Widnes Mascot) Active Stretching Strength 10 mins to find 3rm Strict...

Our First Throwdown at CrossFit M3T in Knowsley Tomorow morning. Meeting at CrossFit widnes 9:45am. 4 wods ( 2 individuals and 2 for...

Tekkers - Muscle Up Transitions and Scaled Options WOD For Time 1,3,5,7,9 Muscle Ups/Scales (Jumping Muscle Ups) 20,16,12,8,4 Box Over...

Warmup/Mobility Calf Mobility/Stretches Wrist Mobility/stretches PVC Pipe Passbacks x 30 4 rounds for quality of: 5 x Hindi Pressups/Dive...

Warmup/mobility Active Stretching A. 3 x Rounds for Quality of: Single Leg Touchdowns x 10 Supine Bridges 1 min holds Barbell Good...

Warmup/mobility Hip flexor/hamstring/glute stretches Walking Lunges x 10 Inch Worms x 5 Butt kickers x 20 WOD 5000m Run