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Monday 30th March

By |2020-03-29T15:11:56+00:00March 29th, 2020|Uncategorized|

Live stream session

5 rounds
30 DU’s ¬†or 30 ice skaters
20 DB OHS (10/10) or Pipe / barbell / goblet squat or front rack squat
10 Piked HSPU / Box HSPU / Kipping / strict HSPU / Push ups

4 mins rest into Death by Wall balls or Wall ball / Goblet thrusters, increase by 2 per minute. Start at 5.

Core finisher

3 rounds
20 Russian twists (use medball if possible)
20 Tuck in’s
20 Hollow rocks
10 sec hollow hold

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Sunday 29th March

By |2020-03-26T09:24:44+00:00March 28th, 2020|Uncategorized|

Live stream session

Strength & Conditioning

4 rounds Bulgarian split squats 8 / 8

2 min interval work (1 min rest)
12 KB / DB deadlifts
12 KB / DB bent over rows (can do single arm if only 1 weight)
Max situps (up to 2 min mark).
Rest 1 minute

12 KB sumo DL high pull (heavy weight)
12 DB Reverse flys
Max push ups (up to 2 min mark).
Rest 1 minute

REPEAT 4 times 24 minute workout

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Saturday 28th March

By |2020-03-27T19:22:26+00:00March 27th, 2020|Uncategorized|

Live stream session

Strength:- 5 x 5-10 Goblet Squat / Dumbell / Barbell / Weighted vest or partner ūüôā

YGIG
0 – 20 min AMRAP
5 – Single arm hang clean and press
10 – Front Rack lunges
15 – Snatch

4 min Rest

Max in a min YGIG (score = partner total)
Push ups
Burpees
Situps
Squat Jumps

Finisher Max plank challenge

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Friday 27th March

By |2020-03-25T08:55:08+00:00March 26th, 2020|Uncategorized|

Live stream session:-

Modified ‚ÄėDT‚Äô
KB,DB or backpack!

6 RFT
12 Single arm deadlifts
9  Hang power cleans
6  Shoulder to overhead
(Swop arms each round)

3 min rest

100x Swings for time (KB,DB,backpack)
with EMOM 6 x lunges

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Thursday 26th March

By |2020-03-25T08:53:30+00:00March 25th, 2020|Uncategorized|

Live stream session:-

DB/KB/backpack bent over row.
4×5
(Left arm, right arm, double = 1 rep)

10-1
Broomstick/BB OH squats
Burpees over the bar
Sit ups

Tabata – Core

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Wednesday 25th March

By |2020-03-22T18:30:04+00:00March 24th, 2020|Uncategorized|

Live stream session:-

20 minute EMOM. Work for 50 seconds before moving onto the next
1 – Regional lunge (walking or on the spot)
2 – Push up to side plank
3 – Step ups (weighted / unweighted)
4 – V-situps
5 – Rest

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Tuesday 24th March

By |2020-03-22T16:06:54+00:00March 23rd, 2020|Uncategorized|

5 x 3 min AMRAP’s
3 min AMRAP
12 Burpees
6 situps
1 min rest
3 min AMRAP
12 Squat thrusts
6 Walkouts
1 min rest
3 min AMRAP
12 Reverse goblet lunges
6 Chair dips
1 min rest
3 min AMRAP
12 Step ups
6 Broad jumps 1 jump forward (2 steps back)
1 min rest
3 min AMRAP
12 Glute Bridges
6/6 Split Squats

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Monday 23rd March

By |2020-03-22T18:28:03+00:00March 22nd, 2020|Uncategorized|

Live stream session:-

Mimi’s Birthday wod
50 Box Jumps / Step ups
50 Squat Jumps
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Tuck in’s
50 Single arm DB / KB Push Press
50 Back Extensions
50 Goblet Squat thrusts
50 Burpees
50 Double-Unders

Join live:- https://zoom.us/j/4904537327

Non-members:- PayPal donation to info@crossfittonbridge.co.uk

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Streamed workout information

By |2020-03-22T15:16:13+00:00March 22nd, 2020|Uncategorized|

Streamed workouts are available at the following times starting from Monday 23rd March

Monday:- 9.30am, 12noon, 5pm (Bike / Row), 6pm
Tuesday 9.30am, 12noon, 5.30pm Yoga, 6.30pm
Wednesday 9.30am, 12noon, 5pm, 6pm
Thursday 9.30am, 12noon, 5pm (Bike / Row), 6pm
Friday 9.30am, 12noon, 5pm, 6pm
Saturday 9.30am
Sunday 10am

Classes will have exercise variations to use weight v’s non weight.

Join using zoom here – https://zoom.us/j/4904537327

For non members we would appreciate donations via our PayPal account info@crossfittonbridge.co.uk

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Sunday 22nd March

By |2020-03-22T09:25:25+00:00March 21st, 2020|Uncategorized|

Dia’s home workout

3 rounds of
25 X KB swings
25 X Squat thrusts
20 X KB cleans
20 X Side plank and hip drops
15 X Goblet squats
15 X Burpees

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