Today's WOD #CROSSFITYO4

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 11, 2018

Warm up & Mobilise

Rolling Clock;

EMOM 0 - 12 Minutes:

Min 1 - 45 Seconds Max Effort Air Bike

Min 2 - 8 Toes'2'Bar

Min 3 - 12 WallBalls 9/7kg

12 - 16 Minutes - Rest.

16 - 24 Minutes - 18.0 Open Warm Up Retest:

21-15-9 - Dumbbell Snatch 22.5/15kg + Burpee Over Dumbbell

24 - 30 M...

February 7, 2018

Warm up & Mobilise 

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Complex - Build to Heavy:

1 x Power Clean 2 x Hang Power Clean 3 x Front Squat

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For Time:

50 Hang Power Cleans 40/25kg

50 Sit Ups

50 Bar Over Burpees

50 Air Squats

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Break up the reps as you choose.

February 6, 2018

Warm Up & Mobilise

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EMOM 16 Minutes:

Min 1 - 6 Single Leg Kettlebell Deadlifts (Each Leg)

Min 2 - 8 Ring/Box Dips

Min 3 - 6 Seated DB Strict Press

Min 4 - 8 Pull ups

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WOD - 6 Rounds For Time:

30 Double Unders

15 Plate Ground to Overhead

15 Box Jump Over's 

February 5, 2018

Warm up & Mobilise

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Back Squat - 6 x 6 - Increasing Weight

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WOD:

0-3 Minutes AMRAP

10 American Kettlebell Swings 24/16kg

10 Wall Balls 9/7kg

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3-5 Minutes Rest

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5-8 Minutes AMRAP

10 American Kettlebell Swings 24/16kg

10 Toes 2 Bar

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8-10 Minutes Rest

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10-13 Minutes AMRAP

10 American...

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