Today's WOD #CROSSFITYO4

June 28, 2018

Warm up and mobilise 

Pairs wod - for time:

60 calories ab/row 

60 sit-ups 

60 snatch 40/25kg

60 pull ups

60 bar over burpees 

60 calories ab/row

30 Minute time cap.

June 27, 2018

Warm up and mobilise 

Complex:

Clean + 2 hang cleans + 3 front squats

Wod - 20 Minute time cap:

‘Death by Thrusters’ 42.5/30kg

Minute 1 = 1 thruster

Minute 2 = 2 thrusters etc

Continue until you can’t complete the required reps per Round.

June 26, 2018

Warm up and mobilise 

Wod 1 - 7 min amrap:

10 toes’2’bar 

150m run

-

3 Mins rest

-

Wod 2 - 7 min amrap:

10 cals bike/row

20 kettlebell swings 24/16kg

-

3 Mins rest

-

Wod 3 - 7 min amrap:

20 wallballs 

150m burden run

June 25, 2018

Warm up and mobilise

——

15 Minute EMOM:

1 - 3 strict press

2 - 10 ring/box dips 

3 - 5 tempo deadlifts 3-1-1

——

Wod - 6 rounds for time:

20 double unders / 40 single unders

15 air squats

10 single arm dumbbell shoulder to overhead 22.5/15kg

June 24, 2018

Warm up and mobilise 

——

Backsquat 5 x 5

Superset seated Arnold press x 6

——

Wod - in pairs:

6 rounds - round for round:

15 calories

10 burpees box jump over

Cash out: 800m partner run

June 22, 2018

You walk down the aisle and the variety on offer is endless: low fat yogurts, yogurt drinks, yogurt with toppings etc! What is our healthiest choice here? ALL these companies will boast some kind of health claim on the front of the packet in order to convince you their...

June 21, 2018

Warm up and mobilise 

5 x 4 Minute amrap:

1 - power clean 50/35kg

2 - calorie row

3 - front squats 50/35kg

4 - calorie air bike

5 - bar over burpees

3 minutes rest between rounds.

June 20, 2018

Warm up and mobilise 

-

Push press 1 rep max

-

Wod - 3 rounds for time:

60 doubles unders / 120 singles

15 push press 50/35kg

150m run

June 19, 2018

Warm up and mobilise

-

Wod - in pairs - 32 Minute amrap:

20 dumbbell box step over 22.5/15kg

20 toes’2’bar 

20 dumbbell clean and jerk

20 push ups

40 calories bike/row

June 18, 2018

Warm up and mobilise 

-

Deadlift - build to heavy double.

> 4 x 2 @ 85%

-

Wod - 6 Minute amrap - ascending 3’s:

Deadlifts 80/50kg

Bar over burpees

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