Workout of the Day (WOD)
Tuesday 21st January
Strength:-
7 x 1 Clean & Jerk
Metcon:-
5 rounds
5 Thrusters 60/40kg
10 Burpee Box jumps 24/20″
15 Situps
Monday 20th January
Strength:-
Bench Press / Floor Press 5×5
Hang to L-sit 3 x 10
E3MOM X 18mins (6 rounds)
12/9 machine cals
12 T2B
7 Powercleans @ 65/45kg
*cap at 2min mark
RX+ 15/12 cals+15 T2B+9 powercleans
Sunday 19th January
Hero Wod:- Bergeron Open Test
Saturday 18th January
Pull, Push, Walk
E2MOM for 6 minutes
3 x Max strict pull ups, if over 8 reps add weight
E2MOM for 6 minutes
3 x Max Push ups, if over 20 reps do diamond push ups
10 minutes handstand practice / handstand walking practice
Pairs Metcon:-
In 2 mins – YGIG Max Clean & Jerk 60/40kg
30 secs transition
in 3 mins – Max Row / Ski or Bike Cals
30 secs transition
In 1 min – Max Syncro Burpees
Score = Total reps”
Friday 17th January
Snatch:-
6 x 1
Snatch pull + Hang snatch
Metcon:-
5 rounds
10 C2B
15 Deadlifts 70/50kg
10 HSPU
Thursday 16th January
Strength:-
3 rounds every 5 mins
8 / 8 Russian Box Step ups
8-10 Wide grip Ring Rows
Core
30 sec hollow hold
5 v-ups
10 hollow rocks
Metcon:- Chipper
800m Row
20 Box jumps 24/20
20 KB Push Press 2×24/16kg
20 Burpee Box jumps 24/20
20 KB clean 2×24/16kg
20 Box jump overs 24/20
20 KB Front rack squat 2×24/16kg
20 KB Box step ups 2×24/16kg
20 KB Deadlifts 2×24/16kg
800m Row
Wednesday 15th January
Strength:-
7 x 1 Clean & Jerk
Metcon:-
12 min AMRAP
3 Power Clean 60/42.5kg
3 HSPU
3 T2B
6 Power Clean 60/42.5kg
6 HSPU
6 T2B
Then 9+9, 12+12 etc….
Tuesday 14th January
Strength:-
Bench Press / Floor Press 5×5
Hang to L-sit 3 x 10
E3MOM x 9 min (3 rounds)
20 Kettlebell Swings 24/16kg
100m row sprint
into
E3MOM x 9 min (3 rounds)
8 Devils Press 2 x 22.5/15kg
20sec bike sprint
Cap each EMOM at 2min mark
Monday 13th January
Strength:-
5 x 5 Back Squat
Christine
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in box
Sunday 12th January
Hero Wod: – Tom
The CrossFit Open is near! Get signed up for some friendly competitive vibes. We will be doing the usual - Open workout every Friday, afternoon / evenings for those signed up!
Feb 27th - 25.1
March 6th - 25.2
March 13th - 25.3
Head to games.crossfit.com/open/overview
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We all need exercise. Come to CFT or CFTAG and take a barbell for a ride 🏋🏻♀️🏋🏼
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🤔Thinking of joining us in 2025? Here’s a very tiny crosssection of what you can expect to enjoy at CFT (in Tonbridge) and CFTAG (in Sevenoaks Weald).
In a nutshell: Health and fitness, new friends, competition, strength gains, 5/10/20k runs, marathons, group exercise, laughter, charity fundraising, BBQ, diverse community, cardio, bangin’ tunes, going full send or scaling it back, better mental health… just to name a few.
FREE TASTER in bio 👆🏽….
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WOD 4: Sprint Chip. 4 heats total. Monsters 2: Marvels 2
Overall win for the day taken by the Marvels 🦸🏻♂️🦸♀️🦸🏻🦸🏿♂️.
Hopefully we managed to get all of you at least once in the last few posts x
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A choice few from this years 🧌Monsters vs 🦸♀️Marvels.
1. 💪🏽The sprint chipper battle between Miro & Joe
2.☄️ Irena doing Wall Balls. She puts her heart and soul into it, and it’s impossible not to admire her.
3. 🧹Joe Cleaning 130kg! Insane weight (especially given his BW) executed with impeccable style.
4.🤰 @kasia.lara.fitness 12 weeks out from having a baby - totally bossing it.
5. 👏Ian K (the super humble legend) and his team support.
6. 🤝Great seeing old friendly faces, including @pete.barlow.29 who went full send, even though he’s switched his training up the last 2 years.
7. 🍪@happyabels and Han enjoying themselves (and so they should). Thank you all the amazing members who brought freshly baked treats for everyone to enjoy!!
8. 🐶Old dawg, new tricks😎. @pdchristy showing us what a PB 105kg Snatch looks like.
9. 👫Partner shared reps. Community is a large part of our fabric and WODs like this help facilitate those friendship bonds.
10. 🙅Just a shout to @thinkdevine who’s continually killing it at the moment. Showing that age simply does not define what you can and can’t do.
11. 🌵One of many aftermath scenes. Work hard play hard.
12. 🏁Another final H2H on the sprint with @bassoneon and @happyabels The Marvels delivered the goods on this heat, but always great vibes on these WOD types…win or lose.
13. 🏋🏻♀️@lottiejackson25 another member continuing to make improvements in so many ways. Go geeerl
14. 🦸🏻🦸🏻♂️🦸♀️Marvels WINNING team pic (and photo BOmb).
Great work as always guys.
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🧌👹Monsters vs 🦸🏻♂️🦸♀️Marvels WOD 1: All in. Max Calories on the Bikeerg. #acidicbath
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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