WOD – 22/11/17

Warm Up / Mobilise WL  Split Jerk – 2-2-2-2-2   WOD – 15 Min AMRAP 20 Single Arm KB Press (10 Each Arm) 20 Box Jumps 20 V-Ups 200m Run Cool Down / Mobilise   ***Key Dates*** CrossFit Jorvik Christmas Party 16th December http://www.crossfitjorvik.co.uk/join/#tmup=/p/193849-crossfit-jorvik/store/9574/  

Read More

WOD – 21/11/17

Warm Up / Mobilise  Strength Deadlift – 2-2-2-2-2 (Starting Set Heavier than last weeks 3’s) WOD – Power Elizabeth 21-15-9 Power Cleans 60/45 Ring Dips Warm Down / Mobilise 

Read More

WOD – 20/11/17

Warm Up / Mobilise  WOD  75 Front Squats 50/35 75 Pull-Ups 75 Bar Facing Burpees Partition reps as needed. Cool Down / Mobilise 

Read More

WOD – 17/11/17

Warm Up / Mobilise    WOD – In Pairs  2 Rounds In a 4 Min Window 60/50Kcal Row / AD / Ski AMRAP Thrusters In a 4 Min Window 60/50Kcal Row / AD / Ski AMRAP T2B In a 4 Min Window 60/50Kcal Row / AD / Ski Rest 3 Mins AMRAP Burpee Box Jumps

Read More

WOD – 15/11/17

Warm Up / Mobilise  Strength  20RM Back Squat – (2.5kg/5kg Heavier than last week) WOD 42-30-18 Wall-Balls 21-15-9 Hang Power Clean 42.5/30 42-20-18 Sit Ups Cool Down / Mobilise   

Read More

WOD – 14/11/17

Warm Up / Mobilise  WL – Every 2 Mins X 5  3 Split Jerk Start @ 60% and Build (From the floor) WOD – EMOM X15  1 – 12 DB Push Press 2 – 50 DU’s 3 – 15/10 Get Downs Finisher  800m Partner Farmers Carry 32/24

Read More

WOD – 13/11/17

Warm Up / Mobilise      Strength    Deadlift – Built to a technical 3RM (Reset after each lift) 3×3 @ 85% “Helen” 400m Run 21 KB Swings 12 CTB Pull UPs Warm Down / Mobilise

Read More

WOD – 10/11/17

Warm Up / Mobilise  Strength  20RM Back Squat WOD – In Pairs  15 Minute AMRAP 3 Power Cleans 6 HSPU 9 OTB Burpees Round For Round Warm Down / Mobilise 

Read More

WOD – 8/11/17

Warm Up / Mobilise  WL – EMOM X 10  3 T&G Power Snatch (Perfect Form) WOD – 5 Rounds In a 3 Min Window 15 Power Snatch 40/30 15 T2B AMRAP  DU’s Score = Total Amount of DU’ Cool Down / Mobilise  ***Save The Date*** CrossFit Jorvik Christmas Party – 16th December

Read More

WOD – 7/11/17

Warm Up / Mobilise  WOD 1 15 Min AMRAP: 3 Bar Muscle Ups 5 Front Squats (70/50) – From The Floor 7  Box Jumps (30/24) Run 200m Rest 3 mins WOD 2 15 min AMRAP 12 Double KB Push Press 18 Sit Ups 24 Walking Lunges (BW) 12/10 Kcal Row / AD / Ski

Read More