Workout of the Day (WOD)2018-08-28T08:29:54+00:00

Workout of the Day (WOD)

Wednesday 17th October

Strength:
For 10 mins
2 hang snatch on even mins
5 pull ups + 10 push ups + 5 toes to bar on odd

For 10 mins
2 back squats on even mins
2 rope climbs on odd

FInisher:
Choose either row, bike, double unders
30 sec on / 30 sec rest for 6 intervals

By |October 16th, 2018|

Tuesday 16th October

Strength:
Floor press + strict chest to bar 3×5+max

Met Con:
8 min AMRAP
3 STOH 60/40kg
3 toes to bar
6 STOH
6 toes to bar
9&9
12&12 etc…

By |October 15th, 2018|

Monday 15th October

Strength:
Power clean & jerk 6×2

Met Con:
9 oh squats 70/47.5kg
9 muscle ups (any)
15 front squats 70/47.5kg
15 chest to bar pull ups
21 back squats 70/47.5kg
21 pull ups

By |October 14th, 2018|

Saturday 13th October

Strength:
Snatch balance 3×3
Front squat 3×3

Met Con:
4 rds
10 power cleans 60/40kg
10 oh lunges 60/40kg
10 chest to bar pull ups

By |October 12th, 2018|

Friday 12th October

Strength:
Skin the cat 3×5

Met Con:
Hero wod
‘Dork’
6 rounds for time of:
60 double-unders
30 kettlebell swings 24/16kg
15 burpees

By |October 11th, 2018|

Thursday 11th October

Strength:
For 10 mins
2 hang snatch on even mins
5 pull ups + 10 push ups + 5 toes to bar on odd

For 10 mins
2 back squats on even mins
2 rope climbs on odd

FInisher:
Choose either row, bike, double unders
30 sec on / 30 sec rest for 6 intervals

By |October 10th, 2018|

Wednesday 10th October

Strength:
Floor press + strict chest to bar 3×5+max

Met Con:
30 toes to bars
40 single arm dumbbell snatches 22.5/15kg
50 burpee box jumps 24/20”
40 single arm dumbbell snatches
30 toes to bars

By |October 9th, 2018|

Tuesday 9th October

Strength:
Power clean & jerk 6×2

Met Con:
In a pair complete 10rds (5 each alternating)
10 handstand push ups
10 burpee pull ups
150m fireman’s carry

By |October 9th, 2018|

Monday 8th October

Strength:
Strict muscle up 5×5

Met Con:
Squat ‘Elizabeth’
21,15,9
Squat cleans 60/42.5
Ring dips

By |October 7th, 2018|
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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