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Thursday 9th April

By |2020-04-06T14:44:15+00:00April 8th, 2020|Uncategorized|

Live stream session

Metcon:
5 rounds
20 Single leg box squats (10/10)
10 Squat thrusts
20 Single arm Push Press (10/10)
10 Jumping Jacks
20 DB / KB Snatch (10/10)
10 Mountain Climbers
20 Hang Cleans (10/10)

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

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Wednesday 8th April

By |2020-04-06T14:42:36+00:00April 7th, 2020|Uncategorized|

Live stream session

Strength:-

Run as 2 x 5 minute EMOM’s
5 x 45 seconds wall sit
5 x 45 seconds plank hold

Metcon:
50 Snatches
50 OHS or Goblet Squat
50 Hang clean & Jerks
50 OHS or Goblet Squat
50 Manmakers

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

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

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Tuesday 7th April

By |2020-04-06T14:40:04+00:00April 6th, 2020|Uncategorized|

Live stream session

Strength:-

Knee to chest on the spot hurdle jumps 5×5.
Clap push up 5×5 again going fo max height.

Met Con:
100 squat thrusts
50 sprawls
100 sit ups with a twist at the top
50 walk outs (standing to plank + push up and back).
100 air squats

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

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Monday 6th April

By |2020-04-05T08:16:41+00:00April 5th, 2020|Uncategorized|

Live stream session

Fundraiser workout 1
10 min AMRAP
10 squats
9 DB snatch, right arm 15kg / 22.5kg
10 push ups
9 DB snatch, left arm

Accessory finisher
3 rounds
20 bicep curls
10 tricep push backs

100 hollow / dish rocks, every time you break perform 10 V-situps

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

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Sunday 5th April

By |2020-04-05T08:14:59+00:00April 5th, 2020|Uncategorized|

Live stream session

Strength & Conditioning

4 rounds (10 mins)
Donkey kicks 5 x 10 + Single leg glute bridges (weighted if you have them)

8 min EMOM
5-10 Double or Single KB / DB Squat Cleans

4 x 3 minute rounds (16 mins)
10 x Regional lunges (walking if possible)
10 x Tuck in’s
20 x Press Single or Double
1 minute rest

 

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

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Saturday 4th April

By |2020-04-04T08:57:14+00:00April 4th, 2020|Uncategorized|

Live stream session

Stength:-

10 x 1 Max length Broad Jump 1 – 5 Strict HSPU / Inverted pike / kipping HSPU or standard push ups

Metcon
20 min AMRAP
20 Weighted / Non weighted Sumo squats
10 Spider Crawl
20 Groiners
10 Double or single push press
Whilst partner A is working partner B must hold a weight above their head, could be a plate or 2 light KB’s / DB’s. Preferably both hands up.

Max Curtis P’s in 5 mins (suggest 5 each then swap)
Either double weights or single DB / KB
1 squat clean+1 front lunge left + 1 front lunge right + Push Press

Non weighted version Squat Jump+jumping lunge L+jumping lunge R+ vertical jump

 

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

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

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Friday 3rd April

By |2020-03-30T08:03:42+00:00April 2nd, 2020|Uncategorized|

Live stream session

Stength:-

Pistol squat 5×10 per leg

Metcon
5 rounds 50 seconds on then transition
Down ups
Russian twist sit up
Commando push ups
Ankle tap star jumps
Rest

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

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

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Thursday 2nd April

By |2020-03-30T08:01:27+00:00April 1st, 2020|Uncategorized|

Live stream session

NHS Wod
12 rounds (1 for each hour of a standard shift)
5 HSPU (swap for 10 push ups)
7 Devils Press (swap for 14 burpees)
19 Weighted squats, max 42.5 / 30kg (swap for 38 air squats)
48 DU’s (swap for 48 singles or 48 star jumps)

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

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

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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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