Today's WOD #CROSSFITYO4

August 8, 2018

High cholesterol causes heart disease right? Well no, not really.

Cholesterol has been painted as a villain in the world of nutrition, but a vast array of data shows this to be false! In fact dietary cholesterol, ie what you eat (tasty egg yolks!!) contain cholesterol b...

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...

May 22, 2018

Core Strength – How to be strong from the middle out!

Everything comes from the core. The core is the foundation to all functional movements whether strength or mobility based. Core strength, in my own definition, is the ability to maintain a positive spine & torso posi...

March 5, 2018

Warm Up & Mobilise

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Tempo Deadlift 6 x 3

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WOD - 15-12-9-6-3 - For Time:

Dumbbell Deadlifts 22.5/15kg

Toes'2'Bar

Box Jump Overs

February 25, 2018

Warm up & Mobilise

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Strength - Build to Heavy Power Clean + 2 Front Squats

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WOD - For Time - 4 Rounds:

40 Double Unders

20 Box Jumps 24/20"

10 Hang Power Cleans 40/25kg

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For anyone look to re-do 18.1 there will be heats running throughout the day at the same time as the clas...

February 20, 2018

Warm up & Mobilise

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Toes'2'Bar Skill Development

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WOD - For Time:

400m Run

20 T2B

20 DB Snatch 22.5/15kg

400m Run

15 T2B

15 DB Snatch

400m Run

10 T2B

10 DB Snatch

400m Run

5 T2B

5 DB Snatch

400m Run

February 19, 2018

Warm up & Mobilise

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Front Squat Heavy Triple>

3 x 3 @ 85%

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WOD

5 Box Jumps

7 Push Press 40/25kg

35 Double Unders

February 14, 2018

Warm up & Mobilise

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BackSquat 10 Rep Max

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WOD - 20 Minute AMRAP

4 Turkish GetUps

8 KB Snatch

16 Front Rack KB Lunges

32 Double Under's/64 Singles

February 13, 2018

Warm up & Mobilise

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Strength:

Strict Press 5 x 1 >

Push Press 5 x 1 >

Push Jerk 5 x 1

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WOD - 9 Minute AMRAP:

Ascending 3's (3,6,9,12...)

Push Ups

Situps

Box Jumps

February 12, 2018

Warm Up/Mobilise

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STRENGTH

Front Squat 5x2

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WOD - 8 Rounds For Time

10 Barbell Thrusters (20/15kg)

8 Pull Ups

150m Sprint

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