Workout of the Day (WOD)
Tuesday 20th July
Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold
3 x max bar hangs with 1 minute rest
Metcon:-
Partner DT YGIG 6 rounds (12 total)
12 Deadlifts
9 Hang Cleans
6 Push Jerk
RX:- 70/50kg
Monday 19th July
Strength:-
5 sets
1 x snatch balance + 2 overhead squats
Then
6 x 3 snatch
Metcon:-
5 min AMRAP of Cindy
5 Pull ups
10 Push ups
15 Air Squats
Sunday 18th July
Hero Wod:-Tom
Saturday 17th July
Julia
Buy in 2008m Run
13 rounds
5 pull ups
7 BBJO 24/20
20 Double Unders
2 Clusters 60/40kg
Buy out 53 Wall balls
Friday 16th July
Strength:-
Strict Press 5 x 5
3 x 8 Bar hang to L-sit
Metcon:-
10 rounds
30 double unders
10 HSPU
10 alternating pistols
Thursday 15th July
Strength:-
5 X 5 Front Squat at 70-80%
Metcon:-
4 rounds
32 Wall balls
16 T2B
8 Power Clean & Jerk 60/42.5kg
Wednesday 14th July
Strength:-
4 rounds
10 second front lever holds
6-8 Chin ups
20-30 secs dish hold + 20-30 secs arch hold
3 x max bar hangs with 1 minute rest
Metcon:-
Crossfit Benchmark Ellen
3 rounds
20 burpees
21 DB snatch 22.5/15kg
12 DB thrusters 2 x 22.5/15kg
Tuesday 13th July
Strength:-
5 sets
1 x snatch balance + 2 overhead squats
Then
6 x 3 snatch
Metcon:-
21-15-19
Front rack lunges 60/40kg
HSPU
Monday 12th July
Strength:-
5 x 3 Strict Ring Muscle ups
Metcon:-
4 rounds
400m/300m Row
21 KB Push Press 2×24/16kg
15 Box jumps
9 C2B
Sunday 11th July
Hero wod:- Abatte
For those new to CrossFit, the No Bull CrossFit Games 2021 has started and goes on until Sunday.
This is the elite competitive side to ‘The Sport of Fitness’ and is always a great spectacle, seeing what the elite CrossFit athletes can do. It’s also very relatable - you’ll see them do movements you can do, and workouts or variations of workouts you’ve done!
Coverage is found on ESPN, or YouTube for live, highlights and individual WODs.
Here’s Brit Samantha Briggs, former champion, at the 2021 opening ceremony🇬🇧👆🏽.
~
Don’t forget, we are running an in-house competition at TAG on the 25th and 26th September.
25th Male & Female Novice.
26th Male & Female Intermediate.
Places are filling up so email and info@crossfittonbridge.co.uk and get your name down before all the spots are gone!
The Saturday CFT 8:15 quickly became a #brosesh 👊. Good job coach Ash was there - she kept them in check.
In pairs FOR TIME:
Run 400m
50 Power Cleans
50 Toes To Bar
35 Shoulder to Overhead
35 Ring Dips
35 Ground to Overhead
~ RX men/ladies 65/40kg. Scale movements as required ~
Comment on Facebook 4238818652865747
Looking strong boyz 👊🏼💪🏼
Sound On 🔊
When the Saturday morning crew sounds like the 90’s hip hop group Naughty By Nature🎤🎧.
The question is though…..does Paul make the Snatch? -🏋🏽- ?
Snatches in today’s program! Have fun 🏋🏽🏋🏼♂️🏋🏿🏋🏻♂️
#HipHopHooray
Swipe right to see why we’re doing this Hero Workout tomorrow in Saturday’s classes. Get booked in.
“Julia”
Tribute to PCSO Julia James
Buy in 2008m Run
13 rounds
5 pull ups
7 BBJO 24/20
20 Double Unders
2 Clusters 60/40kg
Buy out: 53 Wall balls
Here’s a blast from the past! 2013. 4Fittest in London.
We’re holding a friendly Novice and Intermediate competition on the 25th & 26th September at TAG! Get your name down. Email info@crossfittonbridge.co.uk.
Fun, fitness, friends (and a couple of beers at the end). What’s not to love! 🥳🚣🏻👯♀️👩❤️👨🍻
Comment on Facebook Here’s a blast ...
The one with Rick’s pants on!!!
Ah what a day
Tuesday 14th July.
Strength/Skill:
Snatch Balance + 2 Overhead Squat
5x3 Squat Snatch
WOD:
21-15-9
Front Lunge 60/40kg
Handstand Push Up
~ Scale as needed ~
Workout from CrossFit Tonbridge & CrossFit TAG yesterday
Warm Up
- 10 Vertical Jump
- 10 Scap Raise
- 5 Walkouts
- 10 Ring Rows
- 2 Lengths KB Farmer Carry (False Grip)
Skill
- 5 x 3 Strict Ring Muscle Up
WOD
- 4 Rounds
- 400m Row
- 21 KB Push Press 24 / 16Kg
- 15 Box Jumps 24 / 20
- 9 Chest To Bar Pull Ups
Time - 18:10 (for the WOD portion)
This was a workout from yesterday that floored me.🥵
Saturday Team WOD (in 3’s)
Strength/Skill: Gymnastics
Then MetCon:
20 min window
30 Calorie Row
30 Over Bar Burpees
30 Deadlifts (60/80kg)
Remaining time, Maximum Snatch - any style.
Score:
1. MetCon time
2. Total Kg Snatch (accumulative)
Here’s the CFT 8:15 crew. Lots of you PBd your Snatch this morning! Whilst under fatigue too…well done 🏋🏿♀️🔥
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