Today's WOD #CROSSFITYO4

February 28, 2018

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...

February 27, 2018

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

February 27, 2018

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

February 25, 2018

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 clas...

February 21, 2018

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

February 20, 2018

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

February 19, 2018

Warm up & Mobilise

-

Front Squat Heavy Triple>

3 x 3 @ 85%

-

WOD

5 Box Jumps

7 Push Press 40/25kg

35 Double Unders

February 18, 2018

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

-

February 15, 2018

Warm Up/Mobilise
-
STRENGTH
Complex - Power Clean, 2x Hang Power Cleans

-

WOD

10-1 

Wall Balls (9/7kg)

DB Clean and Jerk

Get Downs

-

February 14, 2018

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

Please reload

Featured Posts

Nutrition - Where to start!

June 2, 2018

1/1
Please reload

Recent Posts

January 22, 2019

December 20, 2018

December 19, 2018

December 18, 2018

December 17, 2018

Please reload

Archive
Please reload

Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square

Crossfit YO4 - Pocklington - Est 2017 - Contact Michael or Jennifer on - 07860535107 - train@crossfityo4.com - Unit 2A Pocklington, York, YO421NR