Today's WOD #CROSSFITYO4

July 31, 2018

I found this in You magazine supplement from the Daily Mail. I love reading the recipes that are extracted from books - this one was Davina McCall's. They always have a range of cooking recipes, alternative baking with healthier substitutes or just naughty treats!

...

July 31, 2018

Warm up and mobilise 

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Strict press 4 x 3

Push press 4 x 2

Push jerk 4 x 1

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Wod - chipper - for time:

50 double unders or 100 singles

40 single arm dumbbell push press

30 dumbbell box step over 24/20”

20 burpees box jump overs 

10 dumbbell clean and jerks

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Dumbbells 22.5/15kg

July 30, 2018

Warm up and mobilise 

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Wod - 12 Minute amrap:

8 chest to bar pull ups

16 kettlebell swings 24/16kg

10/8 calories

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Rest 5 minutes

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12 Minute amrap:

8 power cleans 50/35kg

16 deadlifts

150m run

July 29, 2018

Warm up and mobilise 

Backsquat 4 x 10

Increasing load.

Wod - 4 rounds for time:

10 plate ground to overhead 20/15kg

20 plate overhead lunges

30 air squats

July 27, 2018

A great way to cool down this summer! Avoid any added sugar or artificial ingredients by making your own super simple lollies.
 

Ingredients: Natural Yogurt (100% Milk) and your choice of fruit (fresh or defrosted from frozen)

Simply blitz the fruit with a blender, mas...

July 26, 2018

Warm up and mobilise

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Wod - AMRAP in pairs:

12 minutes - round for round:

3 clean and jerk 60/45kg

6 toes’2’bar 

9/7 cals ab/row

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rest 4 minutes

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12 minutes  - round for round:

3 snatch 50/35kg

6 front squats 50/35kg

9 get downs

July 25, 2018

Warm up and mobilise 

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Deadlift - 1 Rep Max

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Wod - 21-15-9 for time:

Calories ab/row

DB snatch 22.5/15kg

July 24, 2018

Warm up and mobilise 

5 rounds for quality not time:

5 tempo backsquats - 3-2-1

8 kettlebell Bulgarian split squats (4 each leg)

5 box jumps (high as possible)

Wod - 5 Minute amrap:

15 wall balls 9/7kg

10 box jump overs

50 double unders/100 singles

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Rest 5 minutes

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Repeat

July 24, 2018

Personal Training is about much more than making someone work harder than they normally would on their own, although thats a part of it! As a PT I look to create the optimal working relationship with each client to understand individual needs, desires and motivations a...

July 23, 2018

Warm up and mobilise 

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12 Minute EMOM:

Minute 1 - 3 front squats (from the ground)

Minute 2 - 5 handstand push-ups or 8 pikes

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Wod - 5 rounds for time:

4 hspu

8 thrusters 42.5/30kg

12 bar over burpees

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