W.O.D / Blog

Monday
20-08-19

Added 19th August 2019Permalink
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Wod
Deadlifts
2-3-5-10-2-3-5-10

Tuesday
13-08-19

Added 13th August 2019Permalink
Wod
2 rds for time
50 x Cal Row/Bike
25 x Knees to Elbow
25 x Dips

Monday
13-08-19

Added 12th August 2019Permalink
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Wod
Tempo Back Squat
3-3-3-3-3
(33X1)
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4 rds of
10 x FR Lunges
10 x Rom Deadlifts
10 x SL Calf Raises

Monday
22-07-19

Added 21st July 2019Permalink
-
Wod
3 rds for reps of
1 min Clean and Jerk
2 mins rest
1 min Max Bike Cals
2 mins rest
-
#cflinchpin

Monday
15-07-19

Added 14th July 2019Permalink
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Wod
for time
21 x Db Thrusters (22.5/15)
400m Run
21 x Burpee Box Jumps (24/20)
400m Run
15 x Db Thrusters
400m Run
15 x Burpee Box Jumps
400m Run
9 x Db Thrusters
400m Run
9 x Burpee Box Jumps
400m Run

Monday
08-07-19

Added 07th July 2019Permalink
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Wod
Heavy Day
Back Squat 
5 x 2 @ 80%
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Accessory
DB Bulgarian Split Squat
8-8-8
DB Romanian Deadlifts
8-8-8

Wednesday
03-07-19

Added 02nd July 2019Permalink
Wod
Hero Wod - Murph
for time
1 mile run
100 x Pull ups
200 x Pull ups
300 x Squats
1 mile run

Tuesday
02-07-19

Added 01st July 2019Permalink
Wod
8 rds of 
1 min Bike/Row
2 mins rest

Monday
01-07-19

Added 30th June 2019Permalink
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Wod
3 rds of
400m Run
30 x Db snatch
10 x Oh Lunges (L hand)
10 x Oh Lunges (R hand)
Rest 3 mins between rds

Friday
28-06-19

Added 27th June 2019Permalink
Wod
Death By... 
Strict Handstand Press ups
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15 min amrap in Pairs (ygig)
15 x Wall Balls (9/6)
10 x Box jumps overs (24/20)
100m Run 

Monday
24-06-19

Added 23rd June 2019Permalink
Wod
4 rds for time of
30/20 Bike/Row
15 x Russian Swings (32.5/24)
10 x Goblet Squat
#linchpin

Wednesday
19-06-19

Added 18th June 2019Permalink
Wod
Overhead Squats
2-3-5-10-2-3-5-10
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Core Wod
Plank Rotations
Leg lifts

Tuesday
18-06-19

Added 17th June 2019Permalink
Wod
3 rds for time
800m Run
15 x Kb Snatch (R)
15 x Kb Snatch (L)
8 x Chest to Bat Pull ups
#Linchpinesque

Monday
17-06-19

Added 16th June 2019Permalink
Wod
Glute Bridges 3 x 10
Glute Ham Raises 3 x 5
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16 min Emom
Min 1: Row Cals
Min 2: Max Effort t2b
Min 3: Burpees
Min 4: Rest

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