Workout of the Day (WOD)
Tuesday 14th October
Strength:-
40 min EMOM
Min 1 – 3 X TnG Power Cleans
Min 2 – 6 – 8 C2B pull ups
Min 3 – Maching Cal 12/9 bike or 15/12 row, RX+18/15 Row, Bike 15/12
Min 4 – Rest
Monday 13th October
Strength:-
DB Z-Press 4×8–10 (seated, strict)
Push Jerk 5×3 building
12min EMOM
Each minute perform
4 HSPU +
8 KB swings 32 / 24kg +
12 Air squats
Sunday 12th October
Hero Wod:- Bauer
Saturday 11th October
Skill:-
EMOM 12:
1 – Rope Climbs / Rope Progressions
2 – Strict Toes-to-Bar or L-Sit Hold
3 – HS push-up progression (box/wall /deficit)
Partner Workout YGIY (2 min on / 2mins off)
1. In a 2 min window complete 250m/225m row followed by Snatch AMRAP 60/40kg
2: In a 2 min window complete 250m/225m row followed by C&J AMRAP 80/50kg
4. In a 2 min window comeplete 250m/225m row followed by Thrusters AMRAP 55/35kg
3: In a 2 min window complete 250m/225m row followed by DL AMRAP 120/80kg
Rest 1 minute,
then as a pair in 2 mins – max cal row
*Scale row if unable to complete in 1 min.
Score = total BB reps & then cals
Friday 10th October
Strength:-
5 x 5 Bench Press / Floor Press 5×5
Metcon:-
5 Rounds
250/200m Row
7 Power Snatch 50/35kg
14 Burpees
21 Box Jumps 24/20″
Thursday 9th October
Strength:-
Front Squat
5×3 @ 70–80%
Metcon:-
15-12-9-6-3
Thrusters (42.5/30kg)
T2B
Finisher:- Weighted Sit-ups / GHD 3×12–15
Wednesday 8th October
Strength:-
40 min EMOM
Min 1 – 3 X TnG Power Cleans
Min 2 – 6 – 8 C2B pull ups
Min 3 – Maching Cal 12/9 bike or 15/12 row, RX+18/15 Row, Bike 15/12
Min 4 – Rest
Tuesday 7th October
Strength:-
DB Z-Press 4×8–10 (seated, strict)
Push Jerk 5×3 building
12min AMRAP
30 DU’s
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
1×22.5/15kg
Monday 6th October
Strength:-
Primer
Single leg RDL’s
3x 10 per leg
Deadlift
5×5 @ 70–75%
Metcon:
50 Wallballs 9/6kg
40 Pull ups
30 Cal Row
20 T2B
10 Squat snatch 60/42.5kg
5 Muscle ups (any)
Sunday 5th October
Hero Wod:- Tommy Mac
Also shout out to Miro @mircata91 who was also at the comp today. And breezed out 30 (thirty!!) unbroken Bar Muscle Ups!
Nice work to Tracey, Hannah and Marissa today with their comp! 🏋🏻🏋🏼🏋🏽
Inspirational Mumma #2… Liv doing 10 Snatches (with the great form that she often displays) near the end of a workout.
Like yesterday’s Bar Muscle Up by Marissa, this too is a very techy movement.
Liv is working her way back to fitness, following 3 children. For many, it’s not necessarily about chasing the old numbers at this stage. It’s more about refining where you’re at, slowly building to a healthy level, all the while enjoying being active.
At our gyms, we have ‘everyday people’ doing extraordinary things. As demoed by Liv here, and all our members everyday.
Come give CrossFit Tonbridge and TAG a try
Inspirational Mumma #1 of 2 here. Marissa is doing a very technical and challenging movement…during a workout! Bar Muscle Up for the Mumma’s, Miffy!
It takes hard work, patience and a lot of bottle to do this particular skill.
…..That said, our gyms are full of ‘everyday people’ doing extraordinary things. Come give it a try - it’s not as scary as you might think.
Stay tuned tomorrow for inspirational Mumma #2 👀
📍25th October - Have you signed up for our CHARITY DAY yet? Bring a team (email in) or simply sign up to a class and we’ll allocate you some buddies.
All proceeds go to charity. We’ve had some feedback about which charities to split the money to. So will do a poll after the event and split it based on votes!
This is a super inclusive and laid back event, all in the name of raising money for worthy causes. A good way to mix up your Saturday morning!
🎅🏽Out comes the C word! Limited spots on this…so get it now and reserve your place / book your pizza!
Like the words from movies in the Shaw Brothers era “Killers don’t die so easily”. With surprise cameo appearance from Kitch Ringham 🐣.
☠️K I L L E R #12
👟EMOM for 10mins
5 TnG Power Cleans 60kg / 40kg + 5 Burpees + 5 Pull Ups*
Rest to top of the minute.
*scale to Ring Rows for beginners
*scale reps to 4/4/4 or 3/3/3 if required
2 min rest…..then
🤸🏾♂️15 min EMOM
Min 1 - Max cals
Min 2 - 3-5 Wallwalks
Min 3 - 20 Alt DB Snatch (20/15kg)
2 min rest…then
🏋🏽♂️Max weight for Complex in 8 minutes:
🏋🏼Snatch Deadlift+Hang Squat Snatch + Squat Snatch
Tonight’s 19:15 class. First bit - teams of 3. Did some basics. Riding bikes. Climbing ropes. Hoiking iron. Flopping on the floor; flailing in the air.
Then we did a somewhat complex complex. Power clean > clean > front squat > STOH.
Fancy switching your training up a bit? Do a partner WOD class, Hero WOD, Lifting or Cardio class at CFT or TAG. Laughs always included.
Timetable / Booking
Only members of CrossFit Tonbridge are able to book in to use the gym. If you wish to come along or to book onto our induction course please contact us via email: info@crossfittonbridge.co.uk