Today's WOD #CROSSFITYO4

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 Balls 9/7kg Sumo Deadlift High Pull 40/25kg Kettlebell Snatch 16/12kg #crossfit #fitness #gym #yo4 #weightlifting #box #pocklington #fitfam #wod #workout

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) 10 min rest 15 MIN AMRAP 10 Power Cleans (50/35kg) 10 Front Squats (50/35kg) 40 Double Unders #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

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 11 WallBalls 9/7kg 7 Pull Ups 11 Situps #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

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! The Open is a worldwide competition and everyone is encouraged to be a part of it. 5 weeks in a row, 1 Workout per Week, CrossFit HQ releases the Open Workouts - and they're for everyone! Running from Friday Morning through Sunday night, everyone has as many attempts as they want to submit their best score. There are both RX and Scaled divi

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 Deadlifts 5 Burpees 15 DB Lunges 5 Burpees 10 DB Thrusters 5 Burpees - 20 minute Timecap. #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & mobilise Power Snatch + Hang Power Snatch 10 Minute EMOM WOD - 3 Rounds For Time: 400m Run 10 Power Snatch 20 Air Squats 30 Double Unders/60 Singles #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

Yo4 Wod Warm Up & Mobilise Push Press 5 x 2 (Increasing Weight) Superset Box Jumps 5 x 3 AHAP WOD - 20 Minute EMOM Min 1 - Air Bike Kcal Min 2 - Box Sled Push Min 3 - Push Press 40/25kg Min 4 - Pull Ups Min 5 - Rest #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise - Deadlift - Build to Heavy 3 Then 4 x 3 @90% Superset Seated Z Press - WOD - Chipper For Time: 50 Double Unders or 100 Singles 40 Plate Ground To Overhead 15/10kg 30 Dumbell Snatch 20 Toes'2'Bar 10 Deadlifts #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

YO4 Monday 8th January - Warm Up & Mobilise - 3 x 3 Overhead Squat - 3 x 3 Front Squat - 3 x 3 Back Squat - WOD - 8 Rounds For Time; 8 Wall Balls, 8 Kettlebell Swings, 8 Sit Ups & 8 Burpees #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout

Warm Up & Mobilise WOD - 6 Rounds for Time: 400m Run 9 Deadlifts 80/50kg 9 Box Jumps 24/20" 9 Pull Ups #crossfit #fitness #gym #weightlifting #box #pocklington #fitfam #wod #workout