Workout of the Day (WOD)
Saturday 9th October
Strength:-
3 rounds
8 / 8 Pistols
3 Wall walks
8 / 8 Single leg RDL
Core tabata
Metcon:-
YGIG 1 min on 1 min off
In a pair achieve a total score/reps for:
1 min push press 60/40
1 min ring rows
1 min front lunge 60/40
1 min burpees
1 min deadlifts 100/60
1 min knees to chest situps
1 min Bike / Row Ski
Buy out:- Everyone Run 400m
Friday 8th October
Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds
Metcon:-
3 rounds
Run 400m
12 Overhead alternate lunges 55/35kg
9 Push ups
Thursday 7th October
Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)
Metcon:-
3 x 250m each YGIG for warm up / rowing coaching technique
Every 3 minutes for 5 rounds:-
Row 250m
10 Burpees
15 Goblet Squats 24/16kg
5 Hang power snatch 50/35kg (rest to the top of the 3 min mark)
Pair with someone who moves at a similar pace to you and start on 1 and 1.30m to share the rower
Wednesday 6th October
Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch
3 x 5 Dips or weighted dips
Metcon:-
4 min AMRAP
8 C2B pull ups
10 cal bike
Rest 1 minute
4 min AMRAP
8 T2B
10 cal row
Rest 1 minute
4 min AMRAP
8 Power cleans 60/40kg
10 cal bike
Tuesday 5th October
Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work
Metcon:-
5 rounds
3 Ring Muscle ups*
5 KB Push Press 2 x 24/16kg
7 V- ups
9 Burpee Box Jumps 24/20kg
Monday 4th October
Strength:-
5 x 5 Back Squat E2MOM
3 x 6 Weighted pull ups
Metcon:-
2 rounds
100 Double unders
50 Wall balls
25 Situps
Sunday 3rd October
Hero wod:- Kalsu
Saturday 2nd October
Strength:-
5 x 5 Floor Press
3 x 8 (on each leg)
Weighted Russian Box Step ups
Pairs Metcon:-
As a pair alternate between barbell & rower for 6 rounds
12 Deadlifts
9 hang power cleans
6 STOH
RX:- 60/40kg
and
max cal row / bike
Friday 1st October
Strength:-
3 x 3 – 5 Kipping Ring Muscle ups
Metcon:-
4 rounds
30 Wall balls
20 Toes to Bar
10 Power snatch 50/35kg
Thursday 30th September
Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM
5 x 3 Overhead Squat @ 80%+ run as E2MOM
Met Con:
3x 3 min AMRAP’s with 1 mins rest between
1: Max Reps Clean & Jerk 80/50kg
2: 5 C2B + 5 dips + 5 push ups
3: 400m run + max sit ups
What a turnout for Battle Cancer London!
As a Box we raised well over £5k collectivity in the build up and JustGiving. The event itself raised £250k!
Thanks to everyone who got stuck in. We’re so proud of our little community doing good things for other people. It’s a huge part of our fabric, and so many of our members showing their altruistic side is warming. So a THANK YOU from us.
Below are our 9 teams and how they got on, all of them doing us proud 💪🏽.
MALE CATEGORY: Out of 50 Teams
Tonnes and Guns - 19th Place
3 and a Half Men - 33rd Place
MIXED CATEGORY: Out of 250 Teams
3 Blonds and a Beard - 187th
Goldilocks and the 3 Bears 79th
Nacho Average Squad 142nd
Beauty and the 3 Beasts 114th
Martin’s Angels 122nd
Sweat Blood and Beers 30th
FEMALE CATEGORY: Out of 75 Teams
CFTA 12th place
GOOD LUCK to the 9 teams competing at Battle Cancer London today. Don’t forget to tag us in your sweaty photos.
Go watch them for free at The Olympia Exhibition Centre. 10am start. #battlecancer #cruk
The month of Sept and October has been about competing and fundraising.
Last Friday, we held ‘Adult PE 🎀’ at TAG, with £2 entry to CrossFit challenges. All proceeds went to our Cancer Research pot. Here’s a mash up of you guys in action!
Sunday is @battle.cancer. If you’ve not yet donated to our JustGiving page, you can find the link in our bio. @cr_uk
#battlecancer #cancerresearch #crossfit #CrossFitUK #UKCrossfit
When you don’t need to wear club gear cos your smile does it all. @laurahaam
Did you know? You can order CrossFit Tonbridge & TAG gear on the website.
Team comp @battle.cancer is this Sunday where we have 8 teams getting outside their zone of comfort. Sponsorship link in bio! Raising money for Cancer Research @cr_uk. Please get behind our members and show your support!
#cancerresearch #CRUK #BattleCancer
To celebrate the end of summer - but arrival of wet leaves and warm cosy fires - SATURDAY 30th OCTOBER will be fancy dress / Halloween for a bit of fun.
Inflatable costumes preferable, as demonstrated by Aurelie.
Or get creative like Max Kilby.
THANK YOU for all the support at Fridays Adult PE. We raised £400 on Friday eve!
Don’t forget to sponsor the 32 members we have doing @battle.cancer London on the 17th. JustGiving link here:
fundraise.cancerresearchuk.org/page/crossfit-tag-tonbridge
Members, please also share the link and get your sponsorship in!
~ ~ ~
Death by burpees - Sarah Cronin 26
Max KB Swings unbroken - Anna Sims 130!
Max Wall Balls 2 mins - Tash Hudson 64
Max Pull Ups unbroken - Matt Henly 47
Max Plank unbroken - 5:05
Death by Squat Clean - Aurelia Kent 11’s
Max HSPU unbroken - Sam Fenton 41
Max Double Unders 2 mins - Joel St John 223 unbroken
Max Distance HS Walk 3 mins - Matt Henly
Max Plate Jumps - all the Kids!
1K Row - Anthony Cross 2:57:3 (also 6th in the world for indoor Rowing age 30-39!!) and Tash Hudson 3:50
1K Row Pat vs Sam. Pat Towers
Great work everyone 🎀😁
REPOST
@scrambledleggsrunning Last of the daylight training sessions!
🌚🌅
Winter training is tough and can seem a lot less appealing than the light summer evenings, BUT… once you’re out there, running in the winter can:
• help combat low moods. It’s easy to be a hermit when it’s dark and cold. Fresh air does wonders for your well-being. Is there a better feeling than getting inside after exercising outdoors in the cold? By coming to a training session you are also socialising, which is important if you’re WFH and feeling isolated. Endorphins all round ✨
• feel easier! Running in winter is actually easier on the body so you might find that you can hit faster paces than in the hot humid months. A good time to test a PB! ⚡️
• improve immune system, burn more calories & general feel more hardcore. So ditch the treadmill and GET OUTSIDE 💪🏻
#wintertraining #getoutside #training #running #runhappy #runningmotivation #motivation #ukrunchat #runningcoach #runningcommunity #instarunners #runnersofinstagram #igrunners #runninggirl #outdoors
Please come and show your support tomorrow evening at CrossFit TAG
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