YO4 WOD 25/1/18
Warm Up & Mobilise - Rolling Clock: 0-8 Minutes - 6 Snatch 42.5/30kg + 10 Sit Ups - 8-12 Minutes - Rest - 12 - 20 Minutes - 18.0 Open...
YO4 WOD 24/1/18
Warm Up & Mobilise - Power Clean - Technique Work + Build to heavy Single - WOD 20 Minute EMOM Minute 1 - 3 Power Cleans, 2 Hang Power...
YO4 WOD 23/1/18
Warm Up & Mobilise - Strength - Front Squat - Heavy Double > 4 x 2 @ 85% - Every 4 Minutes for 16 Minutes; 40 Double Unders 30 Air Squats...
YO4 WOD 22/1/18
Warm Up & Mobilise - Strict Press 1 Rep Max > 3 x 3 @ 85% - WOD - 4 Rounds For Time; 9 Thrusters 42.5/30kg 12 Push Ups 15 Toes '2' Bar 18...
YO4 WOD 19/1/18
Warm Up & Mobilise - Snatch + Hang Snatch + Overhead Squat 10 x 1 - Snatch Pulls 5 x 2 - WOD - 3 Rounds For Time: 400m Run 20 Overhead...
YO4 WOD 18/01/2018
Warm Up & Mobilise EMOM - 15 Minutes Min 1 - 6 Ring Dips Min 2 - 3 Handstand Push Ups Min 3 - 6 Toes 2 Bar 30 - 20 - 10 For Time Walls...
YO4 WOD 16/01/2018
Warm Up/Mobilise 15 MIN AMRAP (As Many Rounds As Possible) 15/10kcal Air Bike 20 Overhead Kettlebell Lunges (24/16) 25 KB Swings (24/16)...
CF YO4 WOD 15/1/17
Warm Up & Mobilise Deadlift 5 x 3 ( increasing weight ) Superset 5 x 5 Dumbbell Front Squats WOD – 5 Rounds For Time; 7 Deadlifts 70/45kg...
CrossFit Games - The Open and You!
Morning Team YO4, You may have heard talk of the CrossFit Games Open and if you're wondering what its all about its time to get involved!...
WOD 12/1/18
Warm Up & Mobilise - Back Squat - Build to heavy 3 then 5 x 3 @ 85% Superset 8 Push Ups - WOD - 4 Rounds For Time: 5 Burpees 20 DB...
