fbpx
Workout of the Day (WOD)2019-09-16T08:04:06+00:00

Workout of the Day (WOD)

Wednesday 14th April

Strength:-

Spend 8 minutes building to 85%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

10 min AMRAP
20 Wall balls
40 Double Unders
20 Situps

By |April 13th, 2021|

Tuesday 13th April

Strength:-

E3MOM for 15 minutes
20-40 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

21 Pull ups
21 STOH 50/35kg
21 Over the bar burpees
200m run
15 Pull ups
15 STOH 50/35kg
15 Over the bar burpees
200m run
9 Pull ups
9 STOH 50/35kg
9 Over the bar burpees

By |April 12th, 2021|

Monday 12th April

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

 

Metcon – Emma’s Birthday Wod

360m Row/bike/ski/run buy in
4 rounds
4 Chest to bar pull ups
12 Thrusters 45/30kg
32 KB swings 24/20kg
Then 360m Row/bike/ski/run buy out
RX:-wearing 10kg weighted vest

By |April 11th, 2021|

Saturday 10th April

Tabata (20 seconds on / 10 seconds off) 4 times through (8 minutes)
Air Squats
Push ups
Side Plank hip drops Left
Side Plank hip drops Right

Parnter Metcon:-
Only 1 partner moving at once, split reps how you like (both run)

4 rounds
40 Jumping Lunges
40 Sprawls
40 Piked HSPU
40 Squat thrusts
200m run

By |April 9th, 2021|

Friday 9th April

Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols

Metcon:-
20 minute EMOM, 50 secs on 10 secs tranisition
1 – Air Squats
2 – Russian twist sit up
3 – Push ups
4 – Ankle tap star jumps
5 – Rest

By |April 8th, 2021|

Thursday 8th April

Strength:-
5 x 8-12 DB / KB or Barbell Z Press

Metcon:-
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

By |April 7th, 2021|

Wednesday 7th April

Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

12 minute AMRAP
15 Lateral Squat Jumps Over DB’s
12 DB or KB Deadlifts
9 Burpees

Core finisher

By |April 6th, 2021|

Tuesday 6th April

Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

30-20-10
30 reps of each in round 1, then 20 reps of each in round 2, 10 reps of each in round 3
Single arm KB Russian Swings Left
Single Arm KB / DB Clean & Jerk Left
Alternating arm Renegade rows
Single Arm KB / DB Clean & Jerk Right
Single arm KB Russian Swings Right

Core:-
100 situps, every time you break perform 5 knees to chest situps

By |April 5th, 2021|

Monday 5th April

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
5 rounds
400m run
20 KB swings 24/16kg
10 devils press 2 x 22.5kg / 2 x 15kg

By |April 4th, 2021|
Load More Posts
Comments Box SVG iconsUsed for the like, share, comment, and reaction icons

2 days ago

Saych Grace

Does anyone know how much time the diversion coming from T Wells side is adding on to journey time to TAG please? ... See MoreSee Less

Comment on Facebook 142819915798995_3942748872472728

It's not too bad. Just takes you along Eggpie lane. Less than 5 minutes different

It’s not a diversion - access is fine I think? From the A21. There were Gaza signs on the no access signs saying access to Gaza is still OK...

4 days ago

CrossFit Tonbridge & CrossFit TAG

Huge thanks to everyone bringing the kit back to TAG today. Both gyms are now restocked ready to open Monday.

Thank you for supporting us as a small business, our community in general and the facilities. It’s been a difficult 4 months.

Special thanks to The Wains of Tunbridge Wells for the consistent van lend-age! www.wains.co.uk.

Any remaining kit please bring back to the gyms and notify the supervising coach. See you next week 😎
... See MoreSee Less

Meet the Korvin’s....

A very lovely family that all train with us at CFT & TAG (altogether in this picture last Saturday morning). 

Ian, Sam and twins Maddie & Jemima Korvin showing us that exercising with your fam is indeed a whole lotta fun 🤗.

#FamilyFirst #FamilyFitness #FamilyFun  #StrongDad

Meet the Korvin’s....

A very lovely family that all train with us at CFT & TAG (altogether in this picture last Saturday morning).

Ian, Sam and twins Maddie & Jemima Korvin showing us that exercising with your fam is indeed a whole lotta fun 🤗.

#FamilyFirst #FamilyFitness #FamilyFun #StrongDad
... See MoreSee Less

El Boris might’ve closed us down a few times, but we’re Back Once Again.

Tier 4 Damager — Power to the People!

April 12th BOTH venues will reopen for Open Gym style slots. Excitement overload. Here’s a reminder of what fun we have at CFT and TAG - (full video on Instagram page)

PLEASE RETURN all borrowed kit MORNING of APRIL 10th to TAG.

CFT & TAG classes available to book now! New strength / skill block inbound.

Plus Emma’s preggo bday WOD🤰🎂 and Captain Sir Tom Moore NHS fundraiser🌈, all to look forward to. 😎
... See MoreSee Less

RunClub starts again this evening! Monday 1900, Wednesday 1800 - Longmead Sports Ground 🏃🏻‍♂️🏃🏿‍♀️.

We also have outdoor WODs on this EASTER WEEKEND, too - T Wells common & TAG. Check the timetable on BoxMate and get booked in!

Both gyms also reopen on April 12th
💪🏻💪🏼💪🏽💪🏾💪🏿
.
.
.
.
.
.
.

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG #thecftway #thecftandtagway #crossfitZoom #onlinecrossfit #onlineprograming #rowing #assualtbike #cardioprogram #10000swings #kb #kettlebells #crossfitladies #crossfitwomen #ladieswholift #benchpress #powerlifting
... See MoreSee Less

REPOST. Lovely post from Dr Alex who joined us just after TAG opened. Not long until we can break the lockdown cycle that has really taken its toll this time! Alex embodies what our gyms are about in just a few words.

...................................................................

@healththeory.pt A touching and inspiring video from M4G CrossFit on the positive impact it has on peoples mental health - watch on YouTube:

Clickable link in bio. https://youtu.be/QtF4flaKUOI

Its definitely been mentally tough not being able to go to CrossFit classes over the past few months - missing the community spirit, physical challenge and reward, routine and laughs.

I know many others have felt the impact of missing out on group and team exercise, but hopefully well soon be back to it in one way or another.

Any exercise is great for mental health, but group and team exercise is extra beneficial. 
Studies have shown that group exercise increases emotional stability by 26%, and reduces perceived stress levels by 26%.

Photo credit: @photosmudger

#exerciseformentalhealth #exerciseprescription  #groupexercise #movingmedicine #lifestylemedicine #crossfituk #crossfit

REPOST. Lovely post from Dr Alex who joined us just after TAG opened. Not long until we can break the lockdown cycle that has really taken its toll this time! Alex embodies what our gyms are about in just a few words.

...................................................................

@healththeory.pt A touching and inspiring video from M4G CrossFit on the positive impact it has on people's mental health - watch on YouTube:

Clickable link in bio. youtu.be/QtF4flaKUOI

It's definitely been mentally tough not being able to go to CrossFit classes over the past few months - missing the community spirit, physical challenge and reward, routine and laughs.

I know many others have felt the impact of missing out on group and team exercise, but hopefully we'll soon be back to it in one way or another.

Any exercise is great for mental health, but group and team exercise is extra beneficial.
Studies have shown that group exercise increases emotional stability by 26%, and reduces perceived stress levels by 26%.

Photo credit: @photosmudger

#exerciseformentalhealth #exerciseprescription #groupexercise #MovingMedicine #lifestylemedicine #crossfituk #crossfit
... See MoreSee Less

Maros and Claire showing us they can fly.

We’re so looking forward to reopening. The new outdoor rig section and flooring has turned up(!) and we’re fitting it this week. As restrictions lift, our outdoor areas at TAG will be getting some good use.

If you’re doing the CrossFit Open and want to use our outdoor space, please email info@crossfittonbridge.co.uk. A coach will be available to judge if needed 🤗.

Maros and Claire showing us they can fly.

We’re so looking forward to reopening. The new outdoor rig section and flooring has turned up(!) and we’re fitting it this week. As restrictions lift, our outdoor areas at TAG will be getting some good use.

If you’re doing the CrossFit Open and want to use our outdoor space, please email info@crossfittonbridge.co.uk. A coach will be available to judge if needed 🤗.
... See MoreSee Less

1 month ago

CrossFit Tonbridge & CrossFit TAG

🔊You lot were busy in February 😎.

We managed a collective 4632.34 miles! There were 637 entries!! Well done to all of you.

Big up Mark Weller, The Premanator and Grace Mote who all shredded the leaderboard! 🥇🥈🥉. Serious mileage from them. SpongeBob approves.

....................................................................

Don’t forget, our RunClub starts again with our lovely coach Sarah @scrambledleggsrunning on the 29th March! Included with your membership - yes sireee. Get those pins out!

#CrossFitTonbridge #CrossFitTAG #UKcrossfit @boxmateapp
... See MoreSee Less

Load more

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

Go to Top