Today's WOD #CROSSFITYO4

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...

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 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...

February 1, 2018

Warm Up/Mobilise

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Strength

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Push Press - work up to a heavy double from the rack

Power Snatch - work up to a heavy double

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WOD

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21-15-9  - For Time:

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DB Snatch 22.5/15kg

Pull Ups

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