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...
WOD 11/1/18
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...
WOD 10/1/18
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...
WOD 9/1/18
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...
WOD 8/1/18
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...
WOD 5/1/18
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...
