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

Workout of the Day (WOD)

Wednesday 2nd December

Strength:-
5 x 3 Wall walks
3 x Max L-sit hold

Metcon:-
3 rounds
400m Run
20 Push ups
15 Squat Jumps
10 Pull ups

By |December 1st, 2020|

Tuesday 1st December

Strength:-

3 sets 5 – 8 Single leg RDL’s
Then
5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
18 – 15 – 12 – 9 – 6 – 3
DB Thrusters
Situps
(Perform 1 Wall Walk between rounds)

By |November 30th, 2020|

Monday 30th November

Strength:-
3 x 8-12 Pistols

Metcon:-
3 rounds
21 DB deadlifts
15 Squat jumps
9 Burpees
Rest 1 min between rounds

Core finisher

 

By |November 30th, 2020|

Saturday 28th November

10 min Alt EMOM
1 – 15 KB swings
2 – 12 Regional lunge

AMRAP for 20 mins.
10 single arm squat cleans & Jerk (Right)
20 DU’s / or 10 ankle tap star jumps
10 single arm squat cleans & Jerk (Left)
Partner – rests 🙂

By |November 27th, 2020|

Friday 27th November

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)

By |November 26th, 2020|

Thursday 26th November

Strength:-
5 x 3 Wall walks
Superset with 30 sec hollow / dish hold

4 rounds
10 Burpees
20 Jumping lunges
30 Situps
40 Mountain climbers

By |November 25th, 2020|

Wednesday 25th November

Strength:-
3 x 3 – 5 (each side) Turkish getups

Metcon:-
28,24,20,16,12,8,4
Single arm snatch
Single arm thruster
Half the reps on each arm

By |November 24th, 2020|

Tuesday 24th November

Strength:- 5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
50-40-30-20-10
DU’s,
KB swings,
Air squats,
Situps

By |November 23rd, 2020|

Monday 23rd November

Strength:- 5 x 5-8 Strict press

Metcon:- 16 min EMOM
45 seconds work 15 seconds rest
1 – Regional lunge (or single arm overhead lunge)
2 – Side Plank reach throughs
3 – Burpee Tuck Jumps
4 – Box Step ups (with weight in goblet position)

Core Finisher

By |November 22nd, 2020|
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Just close your eyes and pretend you’re in the French Alps ⛷🏔.

We’re looking forward to reopening very soon. Great to see you enjoying Zoom and WEB Club in the meantime!

Original photo cred | @photosmudger
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Big WOD on Monday guys...

This week, a lot of the Crossfit Community throughout the world have taken on Hero workout “Chad”, in support and remberance of those that died fighting for their country. It’s also to raise awareness of those who’ve taken their own lives.

This WOD will not be fun. It's about digging deep, thinking of others, and community. Kit needed: a chair / step & backpack.

If you overrun into the next class, do not worry. The aim is to keep your head down and finish what you started.

Swipe right for scalings and background info.

Key takeaways:

Community
Lest we forget - 11th Nov
Stand together
Dig deep

————————————————

If you’re struggling with something in life, reach out to a friend at CrossFit Tonbridge or TAG. There are SO many ears, all willing to listen. A problem shared is a problem halved 🙂🖤💛💙 @ CrossFit Tonbridge At Gaza
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Comment on Facebook 142819915798995_3534056616675291

Sorry 6:30 class my phone died but 🐻 helped me finish the last few steps

Cardio is Hardio.

Here’s @clairedcullen smoking the Assault Bike. Anyone who’s borrowed a piece of cardio kit, don’t forget to join Pat’s WEB Club (Watt Engine Builder) on Facebook. Or request the program be emailed to you.

Every participant during last lockdown improved their 2k Row / 3.5m Ass Bike times! 2-3 WODs per week, designed to increase output and up endurance.

#EmbraceTheSuck #CrossFitTonbridge #CrossFitTAG

Original photo cred | @photosmudger
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Don’t forget to book into TeamTastic Saturday - tomorrow morning!

Saturday mornings on Zoom were epic during lockdown 1.0. As a gesture of goodwill, any TeamTastic booking won’t count towards your session count 😎.

Kids and Teens also tomorrow 10:30 and 11:30.

If you still need to grab kit, collections tomorrow are welcomed. Email info@crossfittonbridge.co.uk. Quiz on Zoom tomorrow too, hosted by Alex.

Photo cred  @photosmudger

Don’t forget to book into TeamTastic Saturday - tomorrow morning!

Saturday mornings on Zoom were epic during lockdown 1.0. As a gesture of goodwill, any TeamTastic booking won’t count towards your session count 😎.

Kids and Teens also tomorrow 10:30 and 11:30.

If you still need to grab kit, collections tomorrow are welcomed. Email info@crossfittonbridge.co.uk. Quiz on Zoom tomorrow too, hosted by Alex.

Photo cred @photosmudger
... See MoreSee Less

1 month ago

CrossFit Tonbridge & CrossFit TAG

Today’s efforts from CFT & TAG! Special shout goes to Pikachu for actually making her way round the 800m.

Well done Katie and Prem on their birthday WOD! They managed to fend everyone off....except a sweaty chicken and overgrown Mario. Don’t forget your burpee penalties!

@ CrossFit Tonbridge & CrossFit TAG
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Comment on Facebook 142819915798995_3494967957250824

Brilliant ....... who was Pikachu ?

👩🏼‍🎤🧑🏿‍🎤Don’t forget your fancy dress tomorrow people! Just for a bit of fun.

It’s Katie and Prem’s birthday WOD. Who’s going to beat them so they suffer the burpee penalty?!
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At both CrossFit Tonbridge & CrossFit TAG we exercise in boxes. And have a load of fun doing so.

Simple yet effective. 💛🖤💙

📍CrossFit Tonbridge (CFT)
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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