Tuesday 17/07/18

Tuesday 17/07/18 Happy Birthday Marc Here is a Birthday WOD for you to enjoy! 🎉🎈 Strength Deadlift WOD 36 KB Swings 16/24kg 36 Sit Ups 36 Air Squats 18 Pull Ups 18 Burpees 18 Goblet Squats 16/24kg 17 KB Swings 17 Sit Ups 17 Air Squats 7 Pull Ups 7 Burpees 7 Goblet Squats

Friday – 13/07/18 JENKINS

Jenkins  AMRAP (with a Partner) in 40 minutes 50 Burpees 400 meter Run 50 Kettlebell Swings (24/16 kg) 400 meter Run 50 Pull-Ups 400 meter Run 50 Push-Ups 400 meter Run Split work between partners as needed. Run together.   This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member... Continue Reading →

Thursday 12/07/18

Strength Back Squat   WOD 20 min cap 50 Cal Row 40 DB Alt. Snatch 30 DB Burpee Deadlift 20 DB Push Ups 10 DB Push Press 20 DB Push Ups 30 DB Burpee Deadlift 40 DB Alt. Snatch Rest 7 mins hill sprints

Wednesday 11/07/18

Strength Bench Press WOD 16.3 7 min CAP 10 Power Snatch 25/35kg 3 BMU / Pull Ups & Push Ups x3 (1 pull up 1 push up in that order not 3 of each)   5 mins rest   For Time; Annie - 50,40,30,20,10 Double Unders / Singles (double the reps) Sit Ups  

Wednesday 27/06/18

Wednesday 27/06/18 Strength - Bench WOD  21 - 15 - 9 Cal Row Power Cleans 60/40 (weight increases 10kg each set) RX - 60/70/80 - 40/50/60 ************************************** Build up to a heavy 3 rep Power Clean 7 Min EMOM 11 TB2 /K2C (Scale accordingly to go unbroken)

Monday 25/06/18

Monday 25/06/18 Strength - Strict Press Warm Up - Max Burpees in 1 min WOD  16 min EMOM ODD: 5 DB Push Jerk (Each Arm) EVEN: Burpees (take 75% from max burpees in the warm-up MAX 15.) Add One DB Push Jerk Each Round   7 Min Hill Sprints

Thursday 21/06/18

Thursday 21/06/18 Happy Early Birthday Helen! We hope you enjoy this birthday workout! Strength - Strict Press Technique - Snatch & Squat Snatch WOD 32 - 16 - 8 Snatch 40/30 Pull Ups 10 min cap For Time - 5 min cap 32 Burpees 32 Ball Slams

Wednesday – 20/06/18

Wednesday 20/06/18 Strength - Deadlift WOD  400m Run 16 KB Swings 32/20 kg 6 BMU / C2B / Pull Ups & Push Ups 16 KB Swings 6 BMU 400m Run 8 KB Swings 3 BMU 8 KB Swings 3 BMU 400m Run 7 min EMOM 10 T2B / K2C (Scale accordingly. Reps unbroken)

Monday 18/06/18

Monday 18/06/18 Strength - Bench Press WOD 1 - 2 RFT 6 Hang Squat Cleans (40/30) 8 Burpees 10 Wall Balls 2 MINS REST 6 Hang Squat Cleans (40/30) 8 Burpees 10 Wall Balls   5 MINS REST WOD 2 - 2 RFT 12 Cal Row/Ski 10 Box Jump Overs 8 Push Press (40/30)

Monday 11/06/18

Monday 11/06/18 Strength - Strict Press 3 x 5 Explosive Superset With Supine 2 Arm O/Head Throw Teams of Two for Time 1km Row/Ski 1 Mile Run 5 mins Rest 9 mins to establish 1 Heavy Clean & Jerk Sharing a Bar

Tuesday – 05/06/18

Workout 05/06/18 Strength - Deadlift Teams of 2 - For Time 200m Sandbag Run Together 20/10kg 20 Synchro Down Ups 20 Synchro SB Squats 200m SB Run Together 20 Synchro Down Ups 20 Synchro SB Squats 200m SB Run Together EMOM 7 Minutes 10 T2B/K2C #TeamPFN

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