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Wednesday 21st November

By |2019-10-15T18:10:49+00:00November 20th, 2012|Uncategorized|

Matt getting some muscle ups during last nights skill set.

Strength:
Muscle up 3xmax
Single leg squat 5×10 each leg

Met Con:
5 rds
12 Thrusters 40/25kg
9 Toes to bar
20 KB swings 24/16kg

CrossFit Rugby

Strength: 10 minutes – on the minute every minute perform 1 x squat and 3 x Triple Broad jump.

Met Con: 5 Rds for time
25 Sumo Deadlift High Pull 42.5kg/30kg
10 PowerClean/Front Squat/Push Press
15 Burpees

Rest 2 minutes between rounds.

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Tuesday 20th November

By |2019-10-15T18:10:49+00:00November 20th, 2012|Uncategorized|

CFT makes the CrossFit community page: http://community.crossfit.com/article/meet-affiliate-crossfit-tonbridge

Strength:
Bench press 5×5
Bent over row 5×5

Met Con:
London Throwdown qualifier 2
7 min AMRAP
7 Ground to Overhead 70/45kg
49 Double Unders

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Monday 19th November

By |2019-10-15T18:10:49+00:00November 18th, 2012|Uncategorized|

An old photo of Ben during some hang power cleans.

Strength:
Clean & Jerk 2,2,2,2,2,2

Met Con:
‘Chelsea’s six pack’
On the min for 30 mins perform
5 Pull ups
10 Push ups
15 Sit ups

If you fail to complete a round drop the numbers to 3/8/12 and carry on until the time is complete.

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Sunday 18th November

By |2013-05-02T11:55:01+00:00November 17th, 2012|Uncategorized|

Gym Closed:

For anyone who still owes for Hoodies or T-shirts can you please pay ASAP either into the CFT account or bring the cash along to class. Thanks

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Friday 16th November

By |2019-10-15T18:10:49+00:00November 16th, 2012|Uncategorized|

Open Gym:

Joel takes first place in the CFT gurning competition

If you are planning on hitting the London Throwdown qualifying WOD again could you please email/text/FB and let me know the approximate time you will be down.

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Wednesday 14th November

By |2019-10-15T18:10:48+00:00November 13th, 2012|Uncategorized|

Strength:
Snatch 6×2

‘Play new sports’
CFT crew chased by zombies on Ashdown Forest Sunday morning

Met Con:
12 min AMRAP
6 Cleans 60/42.5kg
12 Pull ups
18 Box jumps

CrossFit Rugby

Strength:
On the minute every minute for 10 minutes perform – 2 x Hang Clean @75% of 1 RM and 4 x lateral jumps

Met Con:
30 – 20 – 10
Power Clean/ Hang Clean/ Hang squat Clean 50/35kg
Box jumpover/ Box jump/ Burpee Box jump 24″/20″
Russian KB Swing/ US KB Swing/ KB Snatch alternate arms 32/24kg
45 seconds rest between rounds

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Tuesday 13th November

By |2019-10-15T18:10:48+00:00November 12th, 2012|Uncategorized|

Rick’s sweat angel.

Strength:
London Throwdown qualifier 1:
Max power output on squats in 3 mins .Once racked the bar cannot be put down. Score will be weight x reps

Met Con:
‘Annie got strong’
50 double unders
50 Sit ups
5 deadlifts 160/110kg
40 double unders
40 sit ups
4 deadlifts
30 double unders
30 sit ups
3 deadlifts
20 double unders
20 sit ups
2 deadlifts
10 double unders
10 sit ups
1 deadlift

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Monday 12th November

By |2019-10-15T18:10:48+00:00November 12th, 2012|Uncategorized|

Mid wod pull ups.

Strength:
Weighted pull up 2,2,2
Strict toes to bar 3x max
Ring row 3x max

Met Con:
‘JT’
21/15/9
Handstand push up
Ring dip
Push up

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