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

Workout of the Day (WOD)

Streamed workout information

Streamed workouts are available at the following times starting from Monday 23rd March

Monday:- 9.30am, 12noon, 5pm (Bike / Row), 6pm
Tuesday 9.30am, 12noon, 5.30pm Yoga, 6.30pm
Wednesday 9.30am, 12noon, 5pm, 6pm
Thursday 9.30am, 12noon, 5pm (Bike / Row), 6pm
Friday 9.30am, 12noon, 5pm, 6pm
Saturday 9.30am
Sunday 10am

Classes will have exercise variations to use weight v’s non weight.

Join using zoom here – https://zoom.us/j/4904537327

For non members we would appreciate donations via our PayPal account info@crossfittonbridge.co.uk

By |March 22nd, 2020|

Sunday 22nd March

Dia’s home workout

3 rounds of
25 X KB swings
25 X Squat thrusts
20 X KB cleans
20 X Side plank and hip drops
15 X Goblet squats
15 X Burpees

By |March 21st, 2020|

Saturday 21st March

Strength:-

3 x max C2B+3 x max chin over the bar hold

Metcon:-

20 min EMOM, move for 50 seconds before moving on)
1 – Row (target minimum 15/13 cals)
2 – KB swing 32kg/24kg
3 – Bike (target minimum 12/10 cals)
4 – Wall Balls 9/6kg

By |March 20th, 2020|

Friday 20th March

Strength:-

5 x 10 Deadlift

Metcon:-

20 min AMRAP
30/ 20 cal on rower
30 DB single arm hang C&J 1 x 22.5/15kg
20 sit ups
20 Air squats
10 Ring dips
10 Pull ups

Home Workout:

We’re trying to give instructional videos for the home workouts, and more video content coming. Please follow the youtube channel: https://www.youtube.com/user/CrossFitTonbridge

9 min EMOM
Work for 45 secs on each station (3 times through)
Reverse lunges
Down ups
Side plank rotations

21-15-9
Burpees
Jumping lunge L+Jumping lunge R+Squat
Russian Twists

Finisher

If you have something you can swing: 50 KB Swings or 50 bodyweight glute bridges

By |March 19th, 2020|

Thursday 19th March

Strength:-

5 x 8 Strict Press

Metcon:-

18-15-12-9-6-3
Double KB front rack lunge 2 x 24kg/16kg
Push ups
Situps

Home Workout:

If you have equipment (3-4 minutes bike / row / skip or jog up and down the road a few times).

5 rounds
20 jumping jacks
10 reverse lunges
30secs plank hold

15 mins AMRAP
2 TGU’s each side (weighted / unweighted / can of beans)
10 GTOH (use a weight plate if you have one, or a heavy book / 6 pack of beer / pack of tonic, think you get my drift!)
15 Air squats
20 Russian Twists
Annie
50-40-30-20-10
DU’s or double the number for SU’s. If no rope just pretend, imagine you have a rope in your hand and do side to sides.
With situps

By |March 18th, 2020|

Wednesday 18th March

Strength:
Clean + front squat + jerk 5×2

Met Con:
21,15,9
Snatch 50/35kg
Chest to bar pull ups

Home workout:

For those that can’t make it to the gym, we’re making a home workout stream available for you to keep your fitness up. There will be more to come on this. It’s available as a stream on Boxmate (top left) and you can log scores etc.

5 rounds
30 sec jogging on the spot
20 alt forward lunges
5 burpees
10 air squats

10-20-30-20-10
Walking lunges (if weight available hold single weight, tin of beans or a DB/KB)
Squat thrusts (low impact stepped mountain climbers)
Push ups

Rest 5 mins

Tabata 8 rounds (4 mins)
20 secs on, 10 secs off
Crunches
Flutters
Alternate between each

By |March 17th, 2020|

Tuesday 17th March

Strength:-

5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps or 3 x marching
Tabata hollow / dish hold then arch / superman hold

 

Metcon:-

4 rounds
10 OHS 50/35kg
20 V-situps
10 HSPU

By |March 16th, 2020|

Monday 16th March

Strength:-

5 x 10 back rack forward lunge

Metcon:-

10-1
Thrusters 70 / 45kg
Toes to bar

By |March 15th, 2020|

Sunday 15th March

Strength:-

Pick from the week

Metcon:-

YGIG 5 rounds each (10 in total)
15 cals bike
1 round of DT
12 deadlifts
9 hang power cleans
6 Push Jerks
RX 70kg / 45kg

 

By |March 14th, 2020|

Saturday 14th March

Strength:-

5 x 10 Deadlift

Metcon:-

3 rounds
10 C2B
20 STOH 50 / 30kg
30 Situps
400m Row

By |March 13th, 2020|
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Comments Box SVG iconsUsed for the like, share, comment, and reaction icons
We’re looking forward to running this! More as it comes....

@crossfittonbridge_crossfittag @katiehowitt_cft @crossfit

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG

We’re looking forward to running this! More as it comes....

@crossfittonbridge_crossfittag @katiehowitt_cft @crossfit

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG
... See MoreSee Less

Our online classes and programming continued with a partner workout yesterday morning. No kit necessary - improvise with what you’ve got!

The ‘you go I go’ segments are suitable for all fitness levels, experience and ages.

Watch on “Zoom” as your partner completes their set before you go again.

Use our Zoom ID:

zoom.us/j/4904537327

(Simply paste in a web browser or the App)

If you’re not a member, give one of our class a go! You’ll be sure to love it and it’ll be the best hour of your day.

Donation payments for guests via PayPal using the address info@crossfittonbridge.co.uk

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG #onlinecrossfit #crossfitonline
... See MoreSee Less

The power of virtual reality.

We’re all missing the gym. But luckily for CFT/TAG members, you can still fully workout online EVERYDAY, with others, thanks to Zoom and Katie’s home workouts. You don’t even necessarily need any kit!

Be sure to jump on Saturday mornings online partner WOD! There’s already loads of you booked in, but still space for more. We can have up to 100 in the virtual class!

0930 tomorrow morning.

Paste in browser on phone or laptop:

https://zoom.us/j/4904537327

Be there or be 🟨

———————————————————

Find out how CrossFit Tonbridge and TAG is keeping everyone fit and healthy during lockdown. Follow the Facebook and Instagram pages. /CrossFitTonbridge_TAG

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG

The power of virtual reality.

We’re all missing the gym. But luckily for CFT/TAG members, you can still fully workout online EVERYDAY, with others, thanks to Zoom and Katie’s home workouts. You don’t even necessarily need any kit!

Be sure to jump on Saturday mornings online partner WOD! There’s already loads of you booked in, but still space for more. We can have up to 100 in the virtual class!

0930 tomorrow morning.

Paste in browser on phone or laptop:

zoom.us/j/4904537327

Be there or be 🟨

———————————————————

Find out how CrossFit Tonbridge and TAG is keeping everyone fit and healthy during lockdown. Follow the Facebook and Instagram pages. /CrossFitTonbridge_TAG

#crossfit #crossfitUK #UKcrossfit #kentcrossfit #crossitkent #crossfittonbridge #CrossfitTAG
... See MoreSee Less

“Thank you”, said the lovely Dia.

Back by popular demand. Dia’s yoga class (held online last night) is now also on tomorrow 1300-1400. Get booked in now!

She is also scheduled again Tuesdays - 1730.

Zoom ID: 490-453-7327

https://zoom.us/j/4904537327

Clickable Zoom link in Bio.

Non-members welcome too. Small donations via PayPal email address info@crossfittonbridge.co.uk

Namaste 🧘🏽‍♂️🧘🏼

“Thank you”, said the lovely Dia.

Back by popular demand. Dia’s yoga class (held online last night) is now also on tomorrow 1300-1400. Get booked in now!

She is also scheduled again Tuesdays - 1730.

Zoom ID: 490-453-7327

zoom.us/j/4904537327

Clickable Zoom link in Bio.

Non-members welcome too. Small donations via PayPal email address info@crossfittonbridge.co.uk

Namaste 🧘🏽‍♂️🧘🏼
... See MoreSee Less

Comment on Facebook

Thank you.🙏♥️ Can't wait!

Martin Brown

1 week ago

CrossFit Tonbridge & CrossFit TAG

As El Boris announced tighter measures to stay home last night, we’re doing all we can to stop you all going stir crazy!

Here’s Andrew and young Arthur setting up for Snatch with the kit on loan from CFTAG.

Make sure to download Zoom and get booked in to all the Home Workouts. All the programming is on BoxMate. We can have up to 100 per class! This is live streamed so you’ll be in it together.

Don’t miss online yoga tonight at 1730 with @diagiles Members and non-members welcome @ CrossFit Tonbridge & CrossFit TAG
... See MoreSee Less

The power of positive pants.

Massive shout out to our man Pat who took the outdoor class this morning on the common. We’re all doing what we can during these strange times.

Keep an eye on our online classes where we’ll still be sweating out and grabbing those endorphins through the power of technology. Also our outdoor classes whilst we still can.

Where are your positive pants?
... See MoreSee Less

Comment on Facebook

Great squat tekkers Patrick Towers 💪🏼

El Boris has spoken, and unfortunately we have to cancel the classes at TAG tomorrow.

We will be at TAG this evening till 8.30pm and tomorrow morning from 8-12 for people who want to come and borrow kit to follow the home wod programme that weve started.

From Monday, we will be LIVE streaming your crossfit sessions to keep you all in as tip-top shape physically and mentally as we can all be and prevent us all going stir crazy. We also have a YouTube channel which is going to be updated daily. More to follow on this!

Please get in touch if you want to rent the larger pieces of cardio kit, we can arrange something and delivery.

El Boris has spoken, and unfortunately we have to cancel the classes at TAG tomorrow.

We will be at TAG this evening till 8.30pm and tomorrow morning from 8-12 for people who want to come and borrow kit to follow the home wod programme that we've started.

From Monday, we will be LIVE streaming your crossfit sessions to keep you all in as tip-top shape physically and mentally as we can all be and prevent us all going stir crazy. We also have a YouTube channel which is going to be updated daily. More to follow on this!

Please get in touch if you want to rent the larger pieces of cardio kit, we can arrange something and delivery.
... See MoreSee Less

Comment on Facebook

So sad, but not unexpected. 🙁

There’s been a lot of negative stuff online of late (understandably), so thought we’d go against the grain.

Here is coach and member Holly practicing some movements for her charity workouts she’ll be doing for the Fire Brigade. Goo on Holly! More on that as it comes...

———————————————————

Major update tomorrow coming as we iron out changes to timetable given the latest C-word updates from El Boris. We’re doing everything we can for you - our members - to ensure you can still workout and stay active in what can only be described as a “weird old time”!

Stay tuned (and safe), folks.
... See MoreSee Less

Comment on Facebook

I wondered why I saw her taking her work clothes in to the gym! Now I know ... that looked tough.

Epic! Holly Caroline O'Neill you’re a winner!

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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