WOD Tuesday 2nd December ’14
Workout of the Day
A. 12min emom – 1 GTOH – increase weight between sets
B. 3x 3min AMRAP
Row 300/250
10 STOH 60/40
max burpees
C. Mobility – coach’s choice
CrossFit Kids is not on this weekend.
Tonight 19.15 there is weightlifting in place of the WOD. This class costs £3 and is taught by a weightlifting with over 7 years competitive experience. You do not need […]
WOD Monday 1st December ’14
Workout of the Day
A. 1RM front squat
B. 3x 10 lateral lunges per leg with kb, super set with 25 russian swings
C. every 3mins for 4 rounds:
block run
max wallballs
Extra credit: 100 banded leg curls and 4mins each side on the couch stretch.
With each Monday and Friday you are working up to your maximum effort for the day. We are not looking […]
WOD Friday 28th November ’14
Workout of the Day
A. 1RM floor press
B. 3x max band restricted pull-ups (scale to jumping, negatives and banded)
C. Bent over row 3×10
D. Straight arm lat pull down 3×20
E. 3x 60s max weighted plank hold
F. 100 lying band pull aparts
The first Battle of London / London Throwdown / The […]
WOD Thursday 27th November ’14
Workout of the Day
A. 12min emom 1 power clean – work up in weight. People new to the movement perform 2-3 power/hang power cleans.
B. Grace
If you wish to attend our Christmas party (and why wouldn’t you?!) then tickets must be bought by Monday at the latest. We are paying per head and we need to know exactly how many intend on coming. Last year this was an amazing night out and is sure […]
WOD Wednesday 26th November ’14
Workout of the Day
In teams, for time:
Each member of the team must row 1500m. Rower must change every 500m.
Between each row each team member must complete:
2x sled drag
25 russian swings (heavy)
10 air squats (for each team member)
Don’t worry, a coach will explain it all when you make it in!
Easy drills for Dekker
WOD Tuesday 25th November ’14
Workout of the Day
A. max chest to bar pull-ups (kipping permitted) in 1 attempt. Scale to regular pull-ups, banded or inverted rows if required.
B. 14.5
21-18-15-12-9-6-3 reps for time of:
thrusters (43kg men – 30kg women – 30kg men’s masters 55+ – 20kg women’s masters 55+)
Burpees
C. Mobility – coach’s choice
Mobility Dog […]
WOD Monday 24th November ’14
Workout of the Day
A. 1RM deadlift off 4″ blocks (15kg plates)
B. 3x 8-15 front squat 2x 32/24 kb
C. 100 kb lunges 1x 32/24 – every time you break do 5 burpees. 12 min time cap.
Extra credit: 100 barbell side bends
If you want a CFG tee shirt for Christmas then please get your order in at the office by Friday at the latest this week! We need the money upfront and hope to make the other this Friday.
Christmas night out: The CFG Christmas […]
WOD Friday 21st November ’14
Workout of the Day
A. 1RM push press
B. Behind the neck strict press 3×8
C. 3x max reps inverted barbell row
D. 3×20 banded push-up
E. 100 banded tricep extensions
November Fundamentals 2014 – thank you Laurence!
WOD Thursday 20th November ’14
Workout of the Day
A. Power snatch technique
B. 3 rounds for time
15 overhead squats
block run
Tonight there is a weightlifting class as well as the 19:15 WOD. This class is taught by Colette Will, you do not need to be a member of CFG to attend and costs just £3 per person.
This Saturday there is CrossFit Kids and Girls WOD at 11:15.
