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

Workout of the Day (WOD)

Monday 13th July

Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-
21-15-9
Squat Cleans (barbell / double KB / DB)
Push ups
RX:- 60/42.5kg

Coaches choice core finisher

By |July 12th, 2020|

Sunday 12th July

8 min alt EMOM
6 / 6 – Single leg box squats
12 – Split leg good mornings

8 min alt EMOM
10 – 12 Floor Press
10 – 12 – Rear delt flys

8 min alt EMOM
10 Bridges or 40 secs frog hold
40 sec dish hold

Finisher
30-20-10
Goblet squats
Russian twists with situp
Mountain climbers

By |July 12th, 2020|

Saturday 11th July

Strength:-
10 min Alt EMOM
7 Front Squat
40 secs of Pike Push ups

Metcon:-
5 rounds
20 Burpees
10 single arm DB thrusters
20 single arm snatch
10 single arm alternating devils press

 

By |July 10th, 2020|

Friday 10th July

Strength:-
3 sets of TGU’s x 5 reps on each side

Metcon:-
Nancy
5 rounds
400m run
15 Overhead squats 42.5/30kg

By |July 9th, 2020|

Thursday 9th July

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

Metcon:-
3 x 4 min AMRAP’s
1 min rest between AMRAP’s
AMRAP 1 – 6 chest to floor shuttle runs & 12 Goblet Squats
AMRAP 2 – 12 DB Deadlifts & 6 broadjumps
AMRAP 3 – 15 KB swings & 15 Squat thrusts

By |July 8th, 2020|

Wednesday 8th July

Strength:-
5 x 5 Push Press

21-15-9
Thrusters 42.5 / 30kg
Over the bar burpees

By |July 7th, 2020|

Tuesday 7th July

Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-
50 jump squats
100 bicycle sit ups
100 single arm oh lunges
100 Sumo deadlift high pulls
100 sit ups
50 jump squats
400m run buy out

Finisher:-
Max plank

By |July 6th, 2020|

Monday 6th July

Strength:-
5 sets Split squats x 6-8 reps on each side

Metcon:-
Andrew Barringer Birthday wod
6 Burpees
7 Power Cleans 70kg / 50kg
46 Push ups
46 Deadlift 70kg / 50kg
46 Knee to chest sit ups
46 Renegade Rows 22.5 / 15kg
6 Burpees
7 Power Cleans 70kg / 50kg

By |July 5th, 2020|

Sunday 5th July

8 min alt EMOM
6 / 6 – Bulgarian split squat
12 – Split stance deadlift

8 min alt EMOM
10 / 10 Single arm rows
10 / 10 Strict press

8 min alt EMOM
20 – Sumo Squat
10 – Walkouts

Finisher
Tabata 1
20 secs on 10 secs off x 8
Dish / hollow rocks
Arch / Superman hold
1 min rest
Tabata 2
20 secs on 10 secs off x 8
Plank knee to opposite elbow
Dish / hollow hold

By |July 4th, 2020|

Saturday 4th July

Strength:-
10 min Alt. EMOM
1 – Walking goblet lunges
2 – Commando push ups

Metcon:-
3 rounds
15 Burpees
12 power cleans
9 Front Squats
6 STOH
RX 60 / 42.5kg

By |July 3rd, 2020|
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11 hours ago

Leo Bidwell
Is there a prize for the slickest, cleanest Concept2 to come home to the box?  Whilst my fitness has dwindled, my maintenance skills have been on point!! 😃😃Image attachment

Is there a prize for the slickest, cleanest Concept2 to come home to the box? Whilst my fitness has dwindled, my maintenance skills have been on point!! 😃😃 ... See MoreSee Less

Comment on Facebook 142819915798995_3166530800094543

Amazing! Thank you Leo. She looks brand spanking!

Garden looks good as well 🤣👍

The Masters (old fogies) reaction to today’s announcement about gyms!

TAG will be open inside, from the 25th July. Hooray! Unmanned Open Gym will also be active too - get in touch for your key access fob 😁.

We’re sprucing up CFT and will announce when she’ll be open too. Hold onto your wigs!
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Comment on Facebook 3159924370755186

Excellent... can wait to get back to CFT!

Laser focus.

Olympic Weightlifting requires flexibility, speed, strength and mental focus.

There’s nothing more satisfying than a solid Snatch or silky smooth Clean & Jerk.
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“I’m going to PB on this next lift - I can feel it in my fingers” Rach softly whispered into Lauren’s ear.

Picture taken in December 2019 at our in-house competition, where the oldies take on the youngies.
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✅ A small part of what we do:

Strength Training
Muscle Memory
Mental Strength
Metabolic Conditioning
Knowledge & Coaching
Banter

CrossFit Tonbridge and TAG

- Stronger Fitter Faster -
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A beautiful setting to workout, hangout and bang-some-lifts-out with your CrossFit fwiends. What more could you ask for?

CrossFit TAG is conveniently nestled between Tonbridge, Sevenoaks, TWells, Crowborough, Hildenborough and all the satellite villages in between. A stones throw from the A21 too.

Join our community today. Currently running: CrossFit, Zoom, RunClub, Cardio, Yoga, FitKids, TAG Tots, Mobility, Partner WOD and Barbell Club.

And that’s during UK lockdown...
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Burnout.

The 2nd round of WEB Club is coming to a conclusion. Hopefully all of you have enjoyed the rowers and ass bikes. Good luck on your 1st and 2nd retests!

Thanks again for Pat Towers for solid coaching online throughout.
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Learn, practice, lift, repeat.
Learn, practice, lift, repeat.

Simples.

“For the things we have to learn before we can do them, we learn by doing them” - Aristotle, The Nicomachean Ethics

———————————————————————

Great to see @crossfit HQ learning on their journey, listening to the masses and making positive change. Today was a monumental day for CrossFit in general.
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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