Today's WOD #CROSSFITYO4

Warm up and mobilise — Push press build to heavy 3 > 4 x 3 @ 90% — Wod - amrap - 2 rounds: 1 Minute max effort box jumps 24/20” 30 seconds rest 1 Minute max effort kettlebell swings 24/16kg 30 seconds rest 1 Minute max effort calories 30 seconds rest 1 Minute max effort push press 50/35kg 30 seconds rest 1 Minute max effort air squats 30 seconds rest Repeat.

Warm up and mobilise — Emom 12 minutes: Minute 1: 8 toes’2’bar or 12 knee raises Minute 2: 6-10 ring or box dips Minute 3: 10-15 push ups — Wod - Repeat - for time: 21-15-9 Deadlifts 100/70kg Wallballs 9/7kg 150m run after each round.

Warm up and mobilise — In pairs - 10 Minute amrap: 40 dumbbell box step overs 40 dumbbell push press 40 dumbbell clean 22.5/15kg — Rest 5 minutes — 10 Minute amrap: 40 plate ground to overhead 40 plate burpees 100m plate farmers carry 20/15kg — 800m partner run

Warm up and mobilise — 5 rounds for quality not time: 3 overhead squats 9 heavy kettlebell deadlifts — WOD  - for time: 12-9-6 Snatch 50/35kg Pull-ups Then 30/20 calories

I’m counting macros. I’m flexible dieting. Nett carbs count. I have no idea what I’m eating! The world of nutrition is full with so much information, adverts, advice and jargon - but getting your nutrition right for you is pivotal! Not only for your performance in the gym, but also your everyday health and even the length of your existence! So what are macro’s? Macronutrients - protein, fat and carbs. Each have different processes for the body and each have a greatly differen

Warm up and mobilise — Backsquat 6-5-4–3-2-1 — Pairs wod - for time: 200 double unders / 400 singles 50 thrusters 50/35kg 50 box jumps 24/20” 50 toes’2’bar 50 calories 200 double unders / 400 singles

Warm up and mobilise - 5 rounds for quality not time: 3 strict press (increasing load) 50m kb waiters carry 12 heavy kettlebell swings - Wod - for time: Buy in 400m run 3 rounds: 10 hang cleans 50/35kg 10 bar over burpees Cash out 400m run

High cholesterol causes heart disease right? Well no, not really. Cholesterol has been painted as a villain in the world of nutrition, but a vast array of data shows this to be false! In fact dietary cholesterol, ie what you eat (tasty egg yolks!!) contain cholesterol but this has very little or no effect on your total cholesterol levels! You body produces cholesterol naturally as it is an integral part of the body and your entire physiology. Without it you wouldn't be here r

So August 27th is Bank Holiday Monday. It is also our Dad's birthday and our first one without him with us. We want to mark the occasion with a celebration of everything he was about and do something meaningful as well! Our Dad is a huge inspiration in everything we do and its largely down to him that CrossFit YO4 exists! Not only for all the normal good stuff but also through the amazing work he put in to his health in some of the most difficult circumstances! We take that p

Warm up and mobilise — Paused front squat 5 x 2 Front squat 5 x 2 — Wod - 5 rounds for time: 15 wallballs 9/7kg 15 sit-ups 150m burden run