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Wednesday 1st April

By |2020-03-30T08:00:08+00:00March 31st, 2020|Uncategorized|

Live stream session

Strength:-

Single arm press 5 x 5-10 (weight depending) e/ s
Chair / Sofa dips 5 x 10

Metcon:- Annie
50-40-30-20-10
DU’s / SU’s Lateral side to sides
Situps

Finisher EMOM x 5
10 half burpees to squat

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

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

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Tuesday 31st March

By |2020-03-26T09:26:34+00:00March 30th, 2020|Uncategorized|

Live stream session

4 rounds
10 Burpees
20 Jumping lunges
30 Situps
40 Mountain climbers
50 Air squats

Core finisher

25 situps
50 flutters
25 crunches
50 crossovers
25 tuck in’s
50 russian twists

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

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

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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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