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

Workout of the Day (WOD)

Tuesday 25th January

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
4 rounds
20 KB goblet squat 24/16kg
15 Pull ups
10 V-ups

By |January 24th, 2022|

Monday 24th January

Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps (use plates if necessary, build confidence, get more explosive)


Metcon:-
20 min AMRAP
30/24 cal row or ski or 21/17 cal bike
10 hang power cleans 50/35kg
12 Ring dips *scale to box dips for beginners if not enough sets of rings
14 Situps

*pair with someone who moves at a similar speed

By |January 23rd, 2022|

Saturday 22nd January

Strength:-
5 x 5 Strict Press
3 x 5 Strict or Weighted Pull ups

Jose Birthday Partner WOD
Chipper
400m Run Partner 1 500m/400m Row Partner 2
29 Pull ups
29 Power Cleans 60/40kg
400m Run Partner 2 500m/400m Row Partner 1
29 Toes to Bar
29 Front Squats 60/40kg
Both Run 400m together
Both Row 250m each
* Cannot start reps until both partners have completed the row and run

By |January 21st, 2022|

Friday 21st January

Strength
5 x 5 Back Squat

Metcon:-
4 rounds
30 KB Swings 32/24kg
15 Pull ups
12 Pistols

By |January 20th, 2022|

Thursday 20th January

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs

By |January 19th, 2022|

Wednesday 19th January

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
30 Powercleans 60/42.5kg

Rest 2 mins

3 rounds
10 OTB Burpees
10 Push Jerks 60/42.5kg

Rest 2 mins

3 rounds
10 Front squats 60/42.5kg
60 DU’s

By |January 18th, 2022|

Tuesday 18th January

Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps 

Metcon:-
50 Cal Row / 35 cal bike
50 DB snatch 22.5/15kg
50 Toes to Bar
50 DU’s
50 HSPU
50 DB snatch 22.5/15kg
50 Cal Row / 35 cal bike

By |January 17th, 2022|

Monday 17th January

Strength:-
Power Snatch 5 x 3
Jerk 4 x 2

Barbell cycling:-
3 x 10 clusters
2 mins rest

By |January 16th, 2022|
Comments Box SVG iconsUsed for the like, share, comment, and reaction icons
Thanks to @crossfituk for the shout out! TAG is 2 🎈

Thanks to @crossfituk for the shout out! TAG is 2 🎈 ... See MoreSee Less

The CrossFit Open 2022.

What it is? An open, worldwide competition for all levels - Adaptive, Beginner, Intermediate, Advanced and Elite.

When is it?
WOD 1 - Feb 24th - 28th
WOD 2 - March 3rd - 7th
WOD 3 - March 10th - 14th

Laid back group Open sessions will be held Friday evenings 25th Feb, 4th and 11th March at CrossFit TAG.

Why? It’s great fun, something to look forward to and you’ll push yourself that bit more.

See how you fare on the worldwide, Kent and age category leaderboards. Other custom leaderboards on the App.

Sign up TODAY. It’s for everyone. Talk to Katie, Xander or Joel for more info. Sign up link in bio.

Swipe right for more info, also to see last years final standings where 29 of you signed up.

games.crossfit.com/register/open

@xanderbricecrossfit @_katiehowitt
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Who said Mobility was boring?! Here’s a snippet of our new 30min Mobility class - THURSDAYS | 18:30 | TAG 📍.

Join James or Laura who’ll make stretching that little bit more fun and interesting 🙂🙃🙂.

You’ll also learn good stretches you can do on your living room floor.
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Don’t forget there’s a NEW 30 mins mobility class on Thursdays at 18:30 @ TAG.It’s conveniently sandwiched between classes so you can train before or after.Classes led by James or Laura on weekly alternation. Enjoy!

Don’t forget there’s a NEW 30 mins mobility class on Thursdays at 18:30 @ TAG.

It’s conveniently sandwiched between classes so you can train before or after.

Classes led by James or Laura on weekly alternation. Enjoy!
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Great to see so many of you booked into tomorrows NEW Skills Class with @xanderbricecrossfit

These new classes are for both new and old members - they’ll focus in 3 week blocks on specific movements 💪🏽.

First on the agenda are Pull ups, with Xander breaking down all 6 levels of difficulty to cater for your current ability:

Level 1 - Dish / Arch shapes
Level 2 - 5-10 small tight Kip Swings, getting bigger as form improves
Level 3 - Kipping Pull Ups
Level 4 - Butterfly Pull Ups
Level 5 - Kipping C2B Pull Ups
Level 6 - Butterfly C2B


Each Monday Skills Class will have particular skill or strength, accompanied by a short WOD using that skill or muscle group. This will help engrain muscle memory, putting into practice what you’ve just learned 👨‍🏫👩‍🏫


To see the Skill Class program on BoxMate, see slides on the right 🧐>>>>
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3 weeks ago

CrossFit Tonbridge & CrossFit TAG
Bring a friend in January!They’ll get the usual FREE taster class, so you can hold hands if you like😁. Then they’ll get themselves a FREE membership for a week.If they sign up, you’ll also get a FREE T-shirt or vest off the Webshop!What else does the friend get, you say?Well:- Fitter, Faster, Stronger ✅
- A whole armoury of new skills✅
- Lots of new friends✅
- An improved lifestyle✅
- A healthier mind and body✅
- A choice of 2 gyms on 1 membership, with a plethora of class choice, including: CrossFit Open Gym, Yoga, Mobility, Oly Lifting, Cardio and Skills classes✅✅✅We offer the best value for £ in the UK for CrossFit Boxes 😎.Email info@crossfittonbridge.co.uk to get them started.Swipe right for picture context 🙃Image attachment

Bring a friend in January!

They’ll get the usual FREE taster class, so you can hold hands if you like😁. Then they’ll get themselves a FREE membership for a week.

If they sign up, you’ll also get a FREE T-shirt or vest off the Webshop!

What else does the friend get, you say?

Well:

- Fitter, Faster, Stronger ✅
- A whole armoury of new skills✅
- Lots of new friends✅
- An improved lifestyle✅
- A healthier mind and body✅
- A choice of 2 gyms on 1 membership, with a plethora of class choice, including: CrossFit Open Gym, Yoga, Mobility, Oly Lifting, Cardio and Skills classes✅✅✅

We offer the best value for £ in the UK for CrossFit Boxes 😎.

Email info@crossfittonbridge.co.uk to get them started.

Swipe right for picture context 🙃
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Comment on Facebook 142819915798995_4783657595048514

What is the timetable for the sessions at Hayesbrook? Thank you

💭New Strength / Skill block has started this week. Here’s some background from Coach Katie on what we’ll be up to:

“The overall intent is to provide a broad, varied program. We utilise an infinitely scalable set of movements, through all time domains and energy systems, with regularly changing movements. This stops the boredom you’d get from a standard gym, where you limit yourself to a small mix of exercises👩‍💻.

The survey shows you love learning new things, so the wide array we do at CFT & TAG will help challenge all of us - members old and new 🤸🏽🤸🏿‍♂️🏋🏻‍♀️ 🏋🏼🏃🏽🏃🏼‍♀️🚴🏼‍♀️🚴.

Each 6 week block consists of 6 different Strength sets. They focus on building both Strength & Skill across the entire body. The focus is on *moving well* before adding load. Test weeks will be added where possible after each Strength Block 🧱.

6 weeks is shown to be optimum time for new members to learn a skill and build on the foundation. Equally, 6 weeks is shown to be optimum for existing members - who know the skill already - to refine and make real gains📈.

Each block will always have a particular skill which we are aiming to develop. For the next cycle, the skill is ‘Barbell Cycling’. This will help in Workouts where we have high repetitions of barbell movements, whereby efficiency is key🔑.

The MetCons are varied, they are not intended to be long slow ‘chippers’, fast & short sprints, or heavy beastings all of the time. They are intended to test you across all loads: heavy, medium and light; moving fast; moving at pace, or chipping along. The movements and required outputs are intentionally well-mixed🔥.

Generally, each week, there will be one sprint based Metabolic Conditioning workout (MetCon), 1 short Workout Of the Day (WOD) up to 10 mins, 2 medium WOD’s up to 12-18 mins, 1 pairs WOD, and 1 long WOD 20+ mins ⏱.”
————————————————————

More improvements further to the survey will include more Skill classes 19:30 Monday with Xander. Learn to Butterfly smoother, Double Under quicker, Snatch better, Squat more or get that elusive Muscle Up!

Caption finished in comments…
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We certainly finished 2021 with a juicy WOD! Here’s some of you taking on ‘Chunky’ earlier.

Chunky
50 Squat Cleans (60/42.5kg)
50 Over The Bar Burpees
50 Pull Ups
50 STOH Shoulder to Overhead (60/42.5kg)

Awesome output from everyone in 2021!

We’re running a ‘Bring a Friend’ in January. Who will you bring…?! 👯‍♀️👩🏿‍🤝‍👩🏻👩🏾‍🤝‍👨🏽👯‍♂️👨🏼‍🦽🚶🏽‍♂️🧎🏿‍♂️🏃🏿‍♂️🏃🏼‍♂️🏃🏻‍♀️💃🕺
... See MoreSee Less

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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

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