Workout of the Day (WOD)
Wednesday 4th June
Strength:-
EMOM for 5 minutes for load:
3 touch-and-go squat cleans
EMOM for 5 minutes for load:
2 touch-and-go squat cleans
EMOM for 5 minutes for load:
1 squat clean
8 min AMRAP
5 Power Cleans 65/45kg
10 T2B
15 KB swings 32/24kg
Tuesday 3rd June
Strength:-
Deadlift 5 x 5
3 x 20 Push ups
Metcon:-
15 min AMRAP
3 Ring Muscle ups
5 Manmakers 2 x 22.5/15kg
10 V-ups
Monday 2nd June
Strength:-
Overhead Squat 5 x 3 building
Metcon:-
3 rounds
400m run
20 Wallballs 9/6kg
10 Pull ups
Then rest 2 mins, before 7 mins to achieve a 1RM
Clean & Jerk each”
Sunday 1st June
Hero Wod:- 31 Heroes
Saturday 31st May
Strength circuit:-
4 rounds E4MOM
8/8 Single leg RDL
8 Wide grip ring rows (feet elevated)
4 Candlesticks
Metcon:-
For time
10 Overhead Squats 65/45kg
20 Box jump overs 24/ 20″
10 Thrusters 65/45kg
20 Pull ups
10 Power cleans 65/45kg
20 Burpees over the bar
10 Front Rack lunges 65/45kg
20 T2B
1000m Row or 800m run buy out
Friday 30th 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:-
5 rounds
Run 300m*, walk 100m
*at a faster pace than usual 400m
Thursday 29th May
Strength:-
EMOM for 5 minutes for load:
3 touch-and-go squat cleans
EMOM for 5 minutes for load:
2 touch-and-go squat cleans
EMOM for 5 minutes for load:
1 squat clean
Metcon:-
8min AMRAP
15 KG Swings 32/24kg
1 rope climb
25 DU’s
Wednesday 28th May
Strength:-
Deadlift 5 x 5
3 x 20 Push ups
Metcon:-
15 mins AMRAP
3 Ring muscle ups
9 Power clean & jerks 60kg / 40kg
12 Situps
Tuesday 27th May
Strength:-
Overhead Squat 5 x 3 building
Metcon:-
2 rounds
50 Wallballs 9/6kg
40 DB snatch 22.5/15kg
30 Box jumps 24/20″
20 DB Push Press 2x 22.5/15kg’s
2 mins rest then
5 mins to find 1 RM Thruster
Monday 26th May
Bank Holiday ‘My Pet Rock’
Buy-In:
30min AMRAP
800m Run (together, switch rock as needed)
Then AMRAP of:
20 Pull-Ups
400m Row (split as needed – rock off the ground!)
4 Squat Clean & Jerks @ 75/55kg (2 each)
200m Run (switch rock as needed)
*Only one partner works at a time on movements.
*Pet Rock 24/16kg must never touch the ground or 5 syncro burpee penalty
You clever lot! Look how many PBs!
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 💁🏽♂️
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