2020

Wednesday 30-12-20

CCX Warm-up 5 Rounds 20 Banded Side steps each direction 20 Banded good Mornings 5 Stripper Squats   Work-Out 30:00 Cap 50 Box Step-Ups Or Overs (BW) + 50 Back Squats (Light Load) 40 Box Step-Ups Or Overs (increased load) + 40 Back Squats (increased load) 30 Box Step-Ups Or Overs (increased load) + 30 […]

Tuesday 29-12-20

CCX Warm-up 10 Rounds 10/8 Cal Row Or Ski + 15-10 Dips  Strength: Every 2:00 For 8 Rounds Complete: 10 x D/B Bench  5-10 Pull-ups (Sub for pull-ups are band assisted or d/b single arm Rows)   Work-out – Death By 2km Burpees Set your rower or ski to countdown from 2000m then Start the […]

Monday 28-12-20

CCX Warm-up 5:00 5 Cal 5 Muscle Clean 5 Press 5  Jerks Work-Out 30:00 Cap 50 Cal Bike + 50 GTOH 40 Cal Bike + 40 GTOH 30 Cal Bike + 30 GTOH 20 Cal Bike + 20 GTOH 10 Cal Bike + 10 GTOH *Increase The bar load each round – Example weights 35-45-55-65-75, […]

Sunday 27-12-20

FMP A:10 Rounds 100m Hittmill run + 30 Air Squats B:10 Rounds 10/8 Cal Ski + 20 Push-ups C:10 Rounds 10 Cal Bike Erg + 10 Pull-ups *Complete in any order (remember to sanitise equipment before and after use)

SATURDAY 26 DECEMBER

The Wrong Christmas In memory of a wonderful woman that we all hold very dear to our hearts todays wod will be for Anne    Warm-up 6:00 AMRAP 15 CAL 12 BOX STEP-UPS 10 PUSH-UPS 8 HANGING SCAPULA PULLS   Workout 35:00 Cap Done as 1 – 1/2 – 1/2/3 – 1/2/3/4 etc.. 1: HSPU  […]

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Crossfit Clitheroe