Warm Up / Mobilise  Strength  Bench Press – 5X8 SS – 12 Renegade Rows 20 Mins of Quality work   40m KB Farmers / Waiters carry 45’s FLR 12 Straight Arm Pull Down 45’s’s Arch Hold 24 Flutter Kicks Cool Down / Mobilise         

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WOD – 20/02/18

Warm Up / Mobilise  WL 15-12-9 T&G Power Clean Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only;  a re-grip off the floor is a foul. Use same load for each set. Rest as needed WOD – 10 Min AMRAP  50 Burpees – 6″ Reach…

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WOD – 19/02/18

Warm Up / Mobilise  WOD Every 2 mins x 30 mins. 1. 2 Rounds of “Cindy” – 5 Strict Pull Ups, 10 Push Ups, 15 Squats 2. Run 200m + 15 Russian Swings  (32/24) 3. 15 Box Jumps (24/20) + 15 STOH (50/35) Warm Down / Mobilise   *** Box Events*** The Open Starts this…

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WOD – In Pairs

Warm Up / Mobilise  Strength  Deadlift – 1RM WOD  5 Rounds NFT 4 TGU’s 8 Strict Chin Ups 12 Ring Dips Or Press Ups Cool Down / Mobilise 

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WOD – 14/02/18

Warm Up / Mobilise  ❤️ Valentines Pairs WOD ❤️ 30Min AMRAP 15/12 Cal Row / AD / Ski 10 Bar Facing Burpees 5 Squat Cleans 60/45 Round For Round Warm Down / Mobilise 

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Judging in the CrossFit Open

Judging in the CrossFit Open We’re quickly approaching the annual 5 weeks that make up the CrossFit Open. As you’ll have seen in Pete’s post HERE http://www.crossfitjorvik.co.uk/crossfit-games-2018/ , the Open sees hundreds of thousands of athletes from across the globe taking part in the same 5 workouts. Here is an overview on how the judging…

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WOD – 13/01/18

Warm Up / Mobilise  Skill Focus –  Bar MU’s WOD – FT  20 Bar Mu’s 40 Strict HSPU 80 KB Snatch 24/16 Divide reps Accordingly Warm Down / Mobilise   

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WOD – 12/01/18

Warm Up / Mobilise  Strength  Front Squat – 1-1-1-1-1 T32X1 WOD  Every 90’s X10 9 Thrusters 42.5/30 25 DU’s Cool Down / Mobilise 

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WOD – 9/2/18

Warm Up / Mobilise  Deadlift -3-3-3-3-3 WOD – Pairs Jackie  2K Row 100 Thrusters 20kg 60 Pull-Ups Warm Down / Mobilise 

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WOD – 7/02/18

Warm Up / Mobilise  WOD – 35 Min EMOM 1 – 2/3 Rope Climbs 2 – 10/15 Box Jumps 3 – 12 DB Push Press 4 – 45’s Kcal / Ski / AD 5- Rest Cool Down / Mobilise 

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