Workout of the Day (WOD)
Saturday 2nd December
Strength:-
Every 3 mins for 4 rounds (12 mins)
Bike / Row for 1 minute medium effort plus set of RMU or BMU
5 x 8 sumo deadlift
1-2 warm up sets then 3 working sets
12 min AMRAP
20 Wall balls 9/6kg
15 Burpees
10 Box Step over 15/10kg plate
5 Devils Press 2×22.5/15kg
Friday 1st December
Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk
Metcon:-
3 rounds
500/400m row
30 Air squats
15 Devils press 2×22.5/15kg
Thursday 30th November
Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit
Metcon:-
Every 4 mins X 4 rounds
400m run
8 HRPU’s
15 KB swings 32/24kg
8 HRPU’s
Wednesday 29th November
Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
Metcon:-
5 rounds
30 Double Unders
15 DB hang snatch 22.5/15kg
Tuesday 28th November
Strength:-
5×5 Back Squat 20X1
Metcon:-
3 rounds
20/15 cal row
10 C2B pull ups
50m farmers carry 2x 32/24kg
2 rounds
20/15 cal row
10 Pull ups
50m walking lunges 2x 24/16kg
1 round
20/15 cal row
10 Burpee pull ups
Monday 27th November
Strength:
Push press 5×5
Strict pull ups 5×5+ add weight if easy over.6 reps
Then 3 rounds of max set push ups (normal, diamond, clap, deficit) rest at least a minute between sets
Barbell cycling:-
2-3 unbroken sets
10 Push Jerks
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
rest 2 mins
2-3 unbroken sets
10 Thrusters
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken
Sunday 26th November
Hero wod:- 13 héros of Kabul
Saturday 25th November
Strength:-
Every 90seconds for 15 mins (10 rounds)
Hang Power Clean + Front Squat +Jerk
16min EMOM
1 -50sec Bike
2 -5 squat cleans 60/42.5kg
3- 20 KB swing 24/16kg
4- 20 situps
Friday 24th November
Strength:-
HSPU skill (12 mins)
6 sets choose a consistent number of reps to practice skill or strength
Kipping, strict, wallfacing, deficit
Metcon:-
3 rounds
400m run
15 Power snatch 45/30kg
15 Push ups
400m run
15 Thursters 45/30kg
15 Pull ups
Thursday 23rd November
Strength:-
Power Snatch 5 x 3
Then 10min EMOM working on one of the skills below. Work for 40 secs/rest 20 secs
Rope Climbs
Skipping (Double Unders, Crossovers, DU Crossovers)
Kipping or butterfly pull ups/C2B
T2B
5 min AMRAP
10 Wall balls 9/6kg
10 Burpees
WOD 3: Invincible, untouchable 🚣🏿♂️⛷️🚵. Sub Team B - Strength, Sub Team A - Hardio Cardio.
Let’s go skiiiiing⛷️🎿.
MvsM WOD 1: Max Cals. 30 second max effort from everyone.
Monsters vs Masters this weekend! 30 youts vs 30 vets. Who’s gonna clinch it this year? 📍TAG 13:00.
If you didn’t manage to get in, or fancy a fun afternoon, come down to watch and cheer. We’re heading for (sort of Xmas) drinks at the pub after too 🍻.
Partner / Team WOD. A fun way to do fitness on Thursday at CFT.
Bad2TheBone. B-b-b-baaad
Partner workout
10 rounds (relay):
8/6 cal bike
10 sqaut clean 40/30kg
10 rounds (relay):
5 dumbbell devils press 22.5/15kg
12 med ball sit ups 9/6kg
10 rounds (relay):
12 pull up OR 6 bar muscle up
10 hang snatch 40/30
Pre-WOD faffage. And some footage showing actual exercise goes down. Our gyms simply love to have fun!
CrossFit Tonbridge & TAG isn’t scary, serious, and super ‘swole & flexy’. Come give it a try. All ages, abilities, fitness levels warmly welcome 😃.
@adamtibbals with his marathon running pins out. @jonathan_towers bringing the grinning.
Don’t we all look very interesting when we’re resting during partner WOD🧐.
Some of you at TAG this morning. CFT much the same 🤮😷🥴🫠😆🤪😳😤🫣😖
Saturday Massive. Saturday Crew. Rockin’ and ravin’ inside the venues.
Killer #3
1000m Row / 800m run
2 rounds
45 Wallballs 9/6kg
35 Pull ups
45 Box jumps 24/20”
35 T2B into 2 rounds
5 Squat snatch 60/42.5kg
10 Burpees over the bar
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