Today's WOD #CROSSFITYO4

September 30, 2018

Warm up & mobilise

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Push Press 5-4-3-2-1

WOD - 3 Rounds for time:

20 Burpees

20 Single arm dumbbell clean and jerks 22.5/15kg

20 sit-ups

400m run

(Movements may be broken down as chosen)

September 27, 2018

Warm up and mobilise

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Team Series

WOD 1 - In Pairs - for time:

10-9-8-7-6-5-4-3-2-1

Bar Muscles ups

Snatch 45/30kg

20 Minute time cap 

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Rest

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WOD 2  - In Pairs - for time:

30 toes'2'bar

40 db snatch 22.5/15kg

50 DB box stepovers 22.5/15kg 24/20''

40 db snatch

30 toes'2'bar

September 26, 2018

Warm Up and Mobilise


CROSSFIT TEAM SERIES
Details to be released tomorrow...

September 25, 2018

Emma Flint's Birthday Workout

STRENGTH
Deadlift - Build to a Heavy 5

WOD - 3 rounds FT
26 DB Snatch (22.5/15kg)
9 Pull Ups
20 Box Jumps (24/20")
18 Kcals

September 25, 2018

I like to read food magazines and collect recipes. I read the ingredients and think "I have those already" and "that looks pretty simple". But it's so easy to continue with what you're used to - I could count on my hands how many of those recipes I've brought to life.

B...

September 24, 2018

Warm up & mobilise 

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5 Rounds - Quality not time:

3 x Front Squat (increasing weight)

6 x seated kb press

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WOD - 4 Rounds For time:

7 Push Press 50/35kg

14 KB Swings 24/16kg

150m Run

September 23, 2018

Warm up & Mobilise

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8 Minute EMOM:

Snatch + Hang Snatch

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WOD - In Pairs - For Time:

200 Double Under's / 400 Singles

100 Toes'2'Bar

100 Hang Power Snatch 50/35kg

100 Wall Balls 9/7kg

200 Double Under's/400 Singles

September 20, 2018

Warm up & Mobilise

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WOD 1 - for time - in pairs:

20 Synchro Squat Cleans 61/43kg

20 Synchro Squat Clean 84/56kg

20 Synchro Squat Cleans 100/70kg

7 Minute Time Cap

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Rest

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WOD 2 - 5 Rounds for Time:

50 Double Under's/100 Singles

50ft Synchronised Overhead Lunge 22.5/15

15 Minute T...

September 19, 2018

Warm up & Mobilise

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Strict press 6 x 2 @ increasing weight

Superset 8 Ring/Box Dips

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CrossFit team Series Pairs Workout:

To be Announced.

September 18, 2018

Warm up and mobilise

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Snatch double - technique/build to heavy

> Snatch pull 5 x 2 @ 120%

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WOD - Open Workout 14.1 - 10 Minute AMRAP:

30 Double Under's/60 Singles

15 Power Snatch 35/25kg

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