Workout of the Day (WOD)
Thursday 15th May
Strength:-
Overhead Squat 5 x 3
Metcon:-
7 min AMRAP
18 Wallballs 9/6kg
15 Ring Rows
12 V-ups
into
7 min AMRAP
18 DB snatch 22.5/15kg
15 Push ups
12 Sit-ups
Rest 2 mins
1RM Squat Snatch in 5 mins
Wednesday 14th May
Strength:-
Primer:-
4 x 1 Jerk drive + 1 Split Jerk
Then Split Jerk
3 x 3
3 x 2
3 x 1
Metcon:-
3 Rounds
400m Run
15 T2B
15 KB Swings 32/24kg
Tuesday 13th May
Strength circuit:-
4 rounds E4MOM
8/8 Bulgarian split squat 8/8
8 Wide grip ring rows (feet elevated)
4 Candlesticks
Metcon:-
21-15-9
Burpee Box Jump Overs 24?/20?
Power Clean and Jerks 65/45kg
Pull ups
Monday 12th May
Strength:-
E3MOM for 4 rounds
1 min DU, triple unders, crossovers practice / skill
5 – 8 Strict HSPU*
*add deficit if easy
Then 10 mins handstand walking or
5 x 3-4 wallwalks
Metcon:-
6 x 250/220m Row
Rest 1 minute
Sunday 11th May
Hero Wod:- Assault Con
Saturday 10th May
Strength:-
Deadlift 5 x 5
3 x 20 Push ups
Pairs 15 min AMRAP (shared reps unless stated)
100 DU’s
60 Synrco Thrusters 20/15kg
30 Partner Medball Situps 9/6kg
20 Syncro Burpees
10 Ring Muscle ups*
*scale to low ring in a band
Friday 9th May
Strength:-
Overhead Squat 5 x 3 building
Metcon:-
30-20-10
DB snatch 22.5/15kg
T2B
into
21-15-9
DB SA Push Press 22.5/15kg
Push Ups
into
15-12-9
DB OH squat 22.5/15kg
Pull ups
1 min Transition into 5 min to find
1 RM Power Snatch
Thursday 8th May
Strength:-
Primer:-
3 x 2 Push press + 1 Split Jerk
Then Split Jerk
3 x 3
3 x 2
3 x 1
Metcon:-
5 rounds
15/12 cal Bike or 250/220m Row/Ski
20 KB walking lunge (farmers hold) 2×24/16kg
Wednesday 7th May
Strength circuit:-
4 rounds E4MOM
8/8 Bulgarian split squat 8/8
8 Wide grip ring rows (feet elevated)
4 Candlesticks
Metcon:-
10-1
Power Clean
Over the bar burpees
70/50kg
Tuesday 6th May
Strength:-
E3MOM for 4 rounds
1 min DU, triple unders, crossovers practice / skill
5 – 8 Strict HSPU*
*add deficit if easy
Then 10 mins handstand walking or
5 x 3-4 wallwalks
Metcon:-
4 x 400m Run
Rest 1:1
Paddy is raising money🎗️! Link in bio for now and why to donate.
Hello you lovely lot!
Just doing a little walk to raise some money for the charity I’m involved with. It gives kids with disabilities (from poor backgrounds) the chance to have a summer holiday.
I usually volunteer a week each summer, but with the arrival of baby, I’m doing this instead.
If any of y’all can spare £5, 10, 20 whatever you can it will be gladly received.
All member’s of the charity are unpaid volunteers, so all the money goes direct to providing the holidays.
Much love,
Paddy
https://www.justgiving.com/page/huw-price-3?utm_source=facebook&fbclid=IwY2xjawKDZpZleHRuA2FlbQIxMQABHvgimFThm1uYRTc1ZuAzK-7q1UjXPq1GqZk4ebQVQr3WZTJg_Q5NYhYkdMdy_aem_iBi5ZsQiXIf_HS1V82zSaw#supportersList
Paddy is raising money🎗️! Link in bio for now and why to donate.
Hello you lovely lot!
Just doing a little walk to raise some money for the charity I’m involved with. It gives kids with disabilities (from poor backgrounds) the chance to have a summer holiday.
I usually volunteer a week each summer, but with the arrival of baby, I’m doing this instead.
If any of y’all can spare £5, 10, 20 whatever you can it will be gladly received.
All member’s of the charity are unpaid volunteers, so all the money goes direct to providing the holidays.
Much love,
Paddy
https://www.justgiving.com/page/huw-price-3?utm_source=facebook&fbclid=IwY2xjawKDZpZleHRuA2FlbQIxMQABHvgimFThm1uYRTc1ZuAzK-7q1UjXPq1GqZk4ebQVQr3WZTJg_Q5NYhYkdMdy_aem_iBi5ZsQiXIf_HS1V82zSaw#supportersList
📎BAR MUSCLE UP WORKSHOP. 2 parts | 3pm | Saturday 12th & 19th April | CrossFit TAG 📍
BMU Beginner experience required. (Strict pulls, kipping skill, push ups and min black band for ring dips).
Intermediate one next up - eyes peeled 👀
SIGN UP HERE: https://goteamup.com/p/8766-crossfit-tonbridge-crossf/courses/116893/
Link also in bio…
📎BAR MUSCLE UP WORKSHOP. 2 parts | 3pm | Saturday 12th & 19th April | CrossFit TAG 📍
BMU Beginner experience required. (Strict pulls, kipping skill, push ups and min black band for ring dips).
Intermediate one next up - eyes peeled 👀
SIGN UP HERE: https://goteamup.com/p/8766-crossfit-tonbridge-crossf/courses/116893/
Link also in bio…
Kate Lindegger is leaving 😞. Off she goes to pastures new 🇦🇺🦘. Celebrate her send off this Saturday for her workout!
Kate has been such a solid member for 5 years. We’ve watched her grow, refine, compete and challenge herself. She’s a lovely human, with a notable humility, having also served humanity as a doctor in our health services.
We wish her all the best on her next chapter 👋
Kate Lindegger is leaving 😞. Off she goes to pastures new 🇦🇺🦘. Celebrate her send off this Saturday for her workout!
Kate has been such a solid member for 5 years. We’ve watched her grow, refine, compete and challenge herself. She’s a lovely human, with a notable humility, having also served humanity as a doctor in our health services.
We wish her all the best on her next chapter 👋
The last instalment of the CrossFit Open is here! Push, pull and float away into lactic world.
There’s a lot of arms and legs in this one. Pace yourself. As always, get yourself to TAG this evening for some fun.
23.3 RX:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 🏋🏼155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 🏋🏾♀️225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
SCALED For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
FOUNDATIONS:
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts
5 bear crawls
25 cleans
5 bear crawls
25 snatches
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes
♀ 75, 55, 35 lb (34, 25, 15 kg)
♂ 95, 65, 45 lb (43, 29, 20 kg)
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Pic cred: @tom_miles_photography
The last instalment of the CrossFit Open is here! Push, pull and float away into lactic world.
There’s a lot of arms and legs in this one. Pace yourself. As always, get yourself to TAG this evening for some fun.
23.3 RX:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ 🏋🏼155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
♂ 🏋🏾♀️225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
SCALED For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time cap: 20 minutes
♀ Scaled wall walks | 85, 65, 45 lb (38, 29, 20 kg)
♂ Scaled wall walks | 135, 95, 65 lb (61, 43, 29 kg)
FOUNDATIONS:
For time:
5 bear crawls
50 strokes on the rower
5 bear crawls
25 deadlifts
5 bear crawls
25 cleans
5 bear crawls
25 snatches
5 bear crawls
50 strokes on the rower
Time cap: 20 minutes
♀ 75, 55, 35 lb (34, 25, 15 kg)
♂ 95, 65, 45 lb (43, 29, 20 kg)
*The load is a suggested starting point. If you are completing all the workouts in the Foundations division, you are free to decrease or increase the load as your skill level allows.
Pic cred: @tom_miles_photography
Have you SEEN👀 Today’s workout?!
🏋🏻♀️CROSSFIT 25.2:
⏱️For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lb)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lb)
Time Cap: 12 Minutes
⚖️Scaling Options
Scaled
For Time
21 Jumping Chin-Over-Bar Pull-Ups
42 Single-Unders
21 Thrusters (65/45 lb)
18 Chin-Over-Bar Pull-Ups
36 Single-Unders
18 Thrusters (85/55 lb)
15 Chest-to-Bar Pull-Ups
30 Single-Unders
15 Thrusters (105/65 lb)
Time Cap: 12 Minutes
Foundations
For Time
21 Bent Over Rows (45/35 lb)
42 Jumping Jacks
21 Thrusters (45/35 lb)
18 Chin-Over-Bar Pull-Ups
36 Jumping Jacks
18 Thrusters (45/35 lb)
15 Jumping Chest-to-Bar Pull-Ups
30 Jumping Jacks
15 Thrusters (45/35 lb)
Time Cap: 12 Minutes
Enjoy 😄. Don’t forget you can JOIN US this arvo at CrossFit TAG for some fun doing it with your pals. 1615pm onwards.
Have you SEEN👀 Today’s workout?!
🏋🏻♀️CROSSFIT 25.2:
⏱️For Time
21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lb)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lb)
Time Cap: 12 Minutes
⚖️Scaling Options
Scaled
For Time
21 Jumping Chin-Over-Bar Pull-Ups
42 Single-Unders
21 Thrusters (65/45 lb)
18 Chin-Over-Bar Pull-Ups
36 Single-Unders
18 Thrusters (85/55 lb)
15 Chest-to-Bar Pull-Ups
30 Single-Unders
15 Thrusters (105/65 lb)
Time Cap: 12 Minutes
Foundations
For Time
21 Bent Over Rows (45/35 lb)
42 Jumping Jacks
21 Thrusters (45/35 lb)
18 Chin-Over-Bar Pull-Ups
36 Jumping Jacks
18 Thrusters (45/35 lb)
15 Jumping Chest-to-Bar Pull-Ups
30 Jumping Jacks
15 Thrusters (45/35 lb)
Time Cap: 12 Minutes
Enjoy 😄. Don’t forget you can JOIN US this arvo at CrossFit TAG for some fun doing it with your pals. 1615pm onwards.
First Open workout down. You still have time to do it!
⏳Crossfit Open 25.1 - GO CRUSH IT!
📍Join us this arvo at TAG!
As many rounds and reps as possible in 15
Rx’d: (Ages 16-54)
minutes of:
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Foundations:
As many rounds and reps as possible in 15 minutes of:
3 burpees
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
*The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Pic cred: @tom_miles_photography 📸
Model cred: @wheatonone 💁🏽♂️
⏳Crossfit Open 25.1 - GO CRUSH IT!
📍Join us this arvo at TAG!
As many rounds and reps as possible in 15
Rx’d: (Ages 16-54)
minutes of:
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the
burpees and hang clean-to-overheads.
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell
Foundations:
As many rounds and reps as possible in 15 minutes of:
3 burpees
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell
*The load is a suggested starting point. If you are completing all the workouts in the
Foundations division, you are free to decrease or increase the load as your skill level allows.
Pic cred: @tom_miles_photography 📸
Model cred: @wheatonone 💁🏽♂️
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 https://games.crossfit.com/open/overview
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 https://games.crossfit.com/open/overview
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