Workout of the Day

Friday 5th April

Posted on 4th April 2019 by Chris Cummins

CFS Benchmark WOD #3

In a 15 Minute Window
1) Build to a heavy single hang clean and jerk
2) Build to a heavy single hang clean

-Rest 5:00

18-15-12-9-6-3
Hang Squat Cleans (50/35)
Bar Facing Burpees

Thursday 4th April

Posted on 3rd April 2019 by Chris Cummins

Skill/Strength

EMOM 16
1) Max Reps Bench Press @ 60/40kg
2) Rest
3) Max Double KB Bent Over Row @ 2x 24/16kg)
4) Rest

WOD

10 RFT
4 KB Swings (32/24kg)
6 Burpees
8 Wall Balls (9/7)

Wednesday 3rd April

Posted on 2nd April 2019 by Chris Cummins

CFS Benchmark WOD #2

We’re doubling up this week, a benchmark today and Friday.

Todays is a mixed piece, which will test running, rowing and some strength elements.

On a running clock
0-6 minutes
Row 1000m for time
6-16 minutes
Establish a 3RM front squat (From the rack)
16-22 minutes
Run 800m for time
22-32 minutes
Establish a 3RM Deadlift (must be TnG)

We will grab a score for the Row, the Run AND both lifts.

Have fun!

Tuesday 2nd April

Posted on 1st April 2019 by Chris Cummins

Skill/Strength

3 Rounds
10 Push Press
Max UB Double Unders
Rest 90s
-Build weight on the push presses each round
-If double unders are less than 100 Reps, do 2:00 max reps

WOD

AMRAP 15
Run 200m
12 Burpees
3 Pull Ups

-Add 3 pull ups every round but keep the run and the burpees the same.

Monday 1st April

Posted on 31st March 2019 by Chris Cummins

Skill/Strength

Back Squat
A) Build to a heavy single in 12 minutes
-This isn’t enough time for a TRUE 1RM. Just build to something that feels heavy for today.
B) 1x Attempt at a 20 Rep Max back squat. Usually this will be around 75-80% of your 1RM but some of you may be capable of more. 1 Attempt at this. Hang in there!

WOD

3 Rounds
1 Minute max calorie row
1 Minute Rest
1 Minute max Devils Press (2x 15/10kg)
1 Minute Rest

-Score will be LOWEST score of each in any one round.

Friday 29th March

Posted on 28th March 2019 by Chris Cummins

CrossFit Skipton Benchmark Workout #1′

AMRAP 25
800m Run
30 Box Jump Overs (24/20)
20 Wall Balls (9/7)
30 Pull Ups
-Rest 1:00 between rounds

-Following on from the open, I’ve decided to create us a series of benchmark workouts. Ones that we will do periodically to compare fitness levels as we go on our CrossFit journeys. We will add the others in over the coming weeks. Have fun!

Thursday 28th March

Posted on 27th March 2019 by Chris Cummins

Skill/Strength

Superset x 4
8 Bench Press
Max UB TTB

-Same weight all 4 sets on the bench press, as heavy as poss!

WOD

For Time
1 Running lap (Full big west lane loop)
50-40-30-20-10
Double Unders
Russian KB Swings (24/20)

-15 Min Cap

Wednesday 27th March

Posted on 26th March 2019 by Chris Cummins

Skill/Strength

Back Squat
5×5
-Aim is to start with a challenging weight and build each set

WOD

AMRAP 12
8 Back Squats (60/40)
8 Back Rack Lunges (60/40)
8 Pull Ups
8 HR Push Ups

Tuesday 26th March

Posted on 25th March 2019 by Chris Cummins

WOD

2 Rounds

AMRAP 7
15 Cal Row
10 DB Push Press (2x 22.5/15kg)

-Rest 3:00

AMRAP 7
15 KB Swings (24/20)
10 Burpees

-Rest 3:00

Monday 25th March

Posted on 24th March 2019 by Chris Cummins

WOD

19.5 2nd chance

If you haven’t had a chance to have a go at the final open WOD, now is your chance. If you have, feel free to have another crack (ha!) or perhaps use the time to work on some weaknesses!

Good idea here could be a 5k run!? Shock horror!