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

Workout of the Day (WOD)

Monday 6th July

5 sets Split squats x 6-8 reps on each side

Andrew Barringer Birthday wod
6 Burpees
7 Power Cleans 70kg / 50kg
46 Push ups
46 Deadlift 70kg / 50kg
46 Knee to chest sit ups
46 Renegade Rows 22.5 / 15kg
6 Burpees
7 Power Cleans 70kg / 50kg

By |July 5th, 2020|

Sunday 5th July

8 min alt EMOM
6 / 6 – Bulgarian split squat
12 – Split stance deadlift

8 min alt EMOM
10 / 10 Single arm rows
10 / 10 Strict press

8 min alt EMOM
20 – Sumo Squat
10 – Walkouts

Tabata 1
20 secs on 10 secs off x 8
Dish / hollow rocks
Arch / Superman hold
1 min rest
Tabata 2
20 secs on 10 secs off x 8
Plank knee to opposite elbow
Dish / hollow hold

By |July 4th, 2020|

Saturday 4th July

10 min Alt. EMOM
1 – Walking goblet lunges
2 – Commando push ups

3 rounds
15 Burpees
12 power cleans
9 Front Squats
RX 60 / 42.5kg

By |July 3rd, 2020|

Friday 3rd July

3 sets of single leg RDL’s x 12 reps on each leg

5 rounds
400m run
20 KB swings 24/16kg
10 devils press 2 x 22.5kg / 2 x 15kg

By |July 2nd, 2020|

Thursday 2nd July

5 x 5-8 Push Press

16 min AMRAP
10 DB hang squat cleans
20 Alt. pistols
30 Situps
*100m run in between rounds

By |July 1st, 2020|

Wednesday 1st July

4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).


2 rounds
15/15 KB Snatch
15/15 KB Front Squats
15/15 KB Clean & Jerk
30 KB swings
RX – 28/20kg
Swinging, don’t need to touch the floor

Coaches choice – core finsher

By |June 30th, 2020|

Tuesday 30th June

5 sets Split squats x 6-8 reps on each side

12 min EMOM
1 – Shuttle runs
2 – Squats
3 – Push ups
4 – Situps

By |June 29th, 2020|

Monday 29th June

3 sets of TGU’s x 5 reps on each side


In 18 mins complete
Wall ball throws & catch (or wall balls if at home)
Stoh 50/35kg (or scale to DB’s / KB’s)
Kb swing 24/16
In the time remaining front rack lunges 50/35kg (or scale to DB’s / KB’s)

By |June 28th, 2020|

Sunday 28th June

8 min alt EMOM
20 barbell Bicep curls or 8/8 DB/KB if single arm
12-15 Diamond push ups

8 min alt EMOM
12 Arnold press or 7/7 single arm
12-15 rear delt fly

8 min alt EMOM
15 front rack lunge
7 /7 side plank hip drops

40 Squat thrusts
30 Hollow Rocks
20 V-ups
10 Burpee Tuck Jumps

By |June 27th, 2020|

Saturday 27th June

10 min Alternating EMOM
40 secs Renegade rows
40 secs alt. Pistols

3 rounds
400m run
15 KB swings 28/20kg
9 DB thrusters 2 x 22.5/15kg

By |June 26th, 2020|
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🔥Man make fire🔥.

Only 12 more days until we can play around with gimmie gymmy gymnastics stuff again!

(No Nike MetCons or Nano’s were harmed in the making of this photo).
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4 days ago

Leo Bidwell
Is there a prize for the slickest, cleanest Concept2 to come home to the box?  Whilst my fitness has dwindled, my maintenance skills have been on point!! 😃😃Image attachment

Is there a prize for the slickest, cleanest Concept2 to come home to the box? Whilst my fitness has dwindled, my maintenance skills have been on point!! 😃😃 ... See MoreSee Less

Comment on Facebook 142819915798995_3166530800094543

Amazing! Thank you Leo. She looks brand spanking!

Garden looks good as well 🤣👍

The Masters (old fogies) reaction to today’s announcement about gyms!

TAG will be open inside, from the 25th July. Hooray! Unmanned Open Gym will also be active too - get in touch for your key access fob 😁.

We’re sprucing up CFT and will announce when she’ll be open too. Hold onto your wigs!
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Comment on Facebook 3159924370755186

Excellent... can wait to get back to CFT!

Laser focus.

Olympic Weightlifting requires flexibility, speed, strength and mental focus.

There’s nothing more satisfying than a solid Snatch or silky smooth Clean & Jerk.
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“I’m going to PB on this next lift - I can feel it in my fingers” Rach softly whispered into Lauren’s ear.

Picture taken in December 2019 at our in-house competition, where the oldies take on the youngies.
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✅ A small part of what we do:

Strength Training
Muscle Memory
Mental Strength
Metabolic Conditioning
Knowledge & Coaching

CrossFit Tonbridge and TAG

- Stronger Fitter Faster -
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A beautiful setting to workout, hangout and bang-some-lifts-out with your CrossFit fwiends. What more could you ask for?

CrossFit TAG is conveniently nestled between Tonbridge, Sevenoaks, TWells, Crowborough, Hildenborough and all the satellite villages in between. A stones throw from the A21 too.

Join our community today. Currently running: CrossFit, Zoom, RunClub, Cardio, Yoga, FitKids, TAG Tots, Mobility, Partner WOD and Barbell Club.

And that’s during UK lockdown...
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The 2nd round of WEB Club is coming to a conclusion. Hopefully all of you have enjoyed the rowers and ass bikes. Good luck on your 1st and 2nd retests!

Thanks again for Pat Towers for solid coaching online throughout.
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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