Today's WOD #CROSSFITYO4

Warm up and mobilise. Strength - Backsquat establish heavy double > 3 x 2 @ 85% WOD - Rolling clock: 0-5 - AMRAP 25 double unders 10 burpees 5-7 - REST 7-12 - AMRAP 25 du’s 10 sir squats 12-14 - REST 14-19 - AMRAP 25 doubles unders 10 plate gtoh 20/15kg Due to the weather and hospital trips there may be further disruption to the classes. We will keep you all informed and sorry for any confusion!

Warm up and mobilise. Squat therapy. Overhead squat 5 x 5 - for quality not weight. WOD: for time DumbbellFran: 21-15-9 dB thrusters 22.5/15kg Pull ups

Warm up and mobilise. Strength - Strict Press - 5 x 3 increasing weight. Pairs WOD - for time: 100 kcal bike/row 100 wall balls 9/7kg 100 kbs swing 24/16kg 100 push ups 100kcal bike/row

Warm up & Mobilise - Strength - Build to Heavy Power Clean + 2 Front Squats - WOD - For Time - 4 Rounds: 40 Double Unders 20 Box Jumps 24/20" 10 Hang Power Cleans 40/25kg - For anyone look to re-do 18.1 there will be heats running throughout the day at the same time as the classes! #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm Up/Mobilise - STRENGTH E2MOM (Every 2nd Minute on the Minute) for 20 minutes 1- 10 Deadlifts 2- 5 HSPU (Hand Stand Push Ups) - WOD 15 Minute AMRAP (As Many Rounds As Possible) 10 KB/DB Deadlift 10 Burpees 100m Farmers Carry

Warm up & Mobilise - Toes'2'Bar Skill Development - WOD - For Time: 400m Run 20 T2B 20 DB Snatch 22.5/15kg 400m Run 15 T2B 15 DB Snatch 400m Run 10 T2B 10 DB Snatch 400m Run 5 T2B 5 DB Snatch 400m Run #gymnastics #crossfit #fitness #gym #yo4 #weightlifting

Warm up & Mobilise - Front Squat Heavy Triple> 3 x 3 @ 85% - WOD 5 Box Jumps 7 Push Press 40/25kg 35 Double Unders #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout

Warm Up/Mobilise - Gymnastics EMOM 1- 3 Wall Walks 2- 8 Pull Ups 3- 10 Hand Release Push Ups - WOD 12 Minutes - AMRAP (As Many Rounds As Possible) 10 Plate GTOH (Ground To Overhead) 20 Plate Overhead Lunges (20/15) 30 Air Squats -

Warm Up/Mobilise - STRENGTH Complex - Power Clean, 2x Hang Power Cleans - WOD 10-1 Wall Balls (9/7kg) DB Clean and Jerk Get Downs -

Warm up & Mobilise - BackSquat 10 Rep Max - WOD - 20 Minute AMRAP 4 Turkish GetUps 8 KB Snatch 16 Front Rack KB Lunges 32 Double Under's/64 Singles #gymnastics #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #strength #wod #workout