WOD Wednesday 19th November ’14
Workout of the Day
A. 500m row for time
B. Team (3-4) relay. 20min AMRAP.
Plate carry 100/60
Row 200m
WOD Tuesday 18th November ’14
Workout of the Day
A. 3 sets
3x wall climbs into 20 shoulder taps
B. 24min alternating emom
1. 10 burpee box jump overs
2. 10 ring dips / 10 push ups
3. 15 double kb swings 32/24
Tonight there is no 19.15 class, weightlifting is on instead. You do not need to be a member of CFG to participate in this class. Class costs just £3 and all money goes […]
WOD Monday 17th November ’14
Workout of the Day
A. 1 RM axel bar deadlift
B. 3×8 Sumo stiff-leg deadlift
C. 10min AMRAP (in pairs)
20 wallballs
max abmat sit ups
This weekend we ran our final Fundamentals session for 2014! Please make all new members feel welcome, be sure to introduce yourself and offer advice. We look forward to 2015 but for now we will focus on the members we have and will continue to coach and […]
WOD Friday 14th November ’14
Workout of the Day
A. Bench Press 3RM
B. 3 rounds – 60s at each station:
max strict pull-ups
max seated kb press
max burpees
WOD Thursday 13th November ’14
Workout of the Day
Every 5mins for 20mins:
1 block run
then 3 rounds of:
3 hang power clean
2 front squats
Scaling: Do fewer or greater number of rounds of the barbell complex. Lift lighter/heavier.
WOD Wednesday 12th November ’14
Workout of the Day
Diane
21-15-9
Deadlift (100/60kg)
Handstand push-up
WOD 11th November ’14
Workout of the Day
This WOD was written by Karl Steadman of CrossFit 3D
Remembrance WOD
18 Min AMRAP
11 Hang Power clean 35/25kg
11 Push Press 35/25kg
11 Pull-ups
11 Burpees
Rest one full minute in silence at 11 mins
we will remember them….
WOD Monday 10th November ’14
Workout of the Day
A. 2RM front squat
B. 3×20 (10 each leg) kb walking lunges (heavy)
C. In pairs, 3 rounds of:
block run
30x banded goodmornings
As one runs the other does goodmornings, you can only swap once both are finished your station. 3 rounds each.
This weekend we will have CrossFit Kids on both Saturday and Sunday!
WOD Friday 7th November ’14
Workout of the Day
A. Strict press 3RM
B. 3x max strict pull-ups
C. 10min emom
5 burpees
10 thrusters 42.5/30kg
This weekend there is CrossFit Kids and Girls WOD on Saturday at 11.15.
Fundamentals is next weekend so be sure to let any friends and family know who may be looking to join. This will be the last Fundamentals intake for 2014 and spaces are limited! That being said, if you are an existing member or used to be a member you are more than welcome to participate for […]