Main – WOD View Public Whiteboard Conditioning Metcon (No Measure) 4 Rounds Of: 250m Row 10 Over Head squats (for mobility) Aim to increase load each round Example – pvc, training bar, 15k,20k Weightlifting Metcon (Weight) Snatch Complex High Hip Snatch + Hang Snatch EMOM Score is total kg Example Lift 1 – 30kg Lift › Read more
Main – WOD View Public Whiteboard Conditioning Metcon (Time) 21-18-15-12-9-6-3 Hand Release Push-ups Air Squats Weightlifting Back Squat (12:00 Establish a 10 Rm) Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap 20 Wallballs 15 Kb Swings 10 Kcal Row Wall Ball 20/14 Kb 24/16 › Read more
Main – WOD View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) 10 Minute Amrap Rx – Cindy (5 pull-ups, 10 push-ups, 15 Squats) Rx+ – Mary ( 5 hspu, 10 Pistols, 15 Pull-ups) Conditioning 500m Row (Time) Max Effort 500m Row Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute Amrap 10 Push-jerks › Read more
Main – Full Mission Profile View Public Whiteboard Conditioning Metcon (Time) Paramedic Arrival 400M Stretcher Carry = 2 x 20kg Bar Ground fight – 20 Rounds 10 Kb Swings 24/16 10 Down ups 10 Ab Mat sit-ups Vehicle load 60 Sand Bag GTOH Casualty Removal 400M Stretcher Carry = 2 x 20kg Bar + sand › Read more
Main – WOD View Public Whiteboard Warm-up (No Measure) 12 Kcal Row 4 Push-Jerks 4 Thrusters 12 kcal Row 4 Power Snatches 4 Over Head Squats 12 Kcal Row Empty Bars Only Conditioning Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees › Read more
Main – WOD View Public Whiteboard Conditioning Metcon (AMRAP – Rounds and Reps) In Pairs Complete As Many Rounds & Reps As Possible In 30 Minutes. 50 Burpees 40 Kb Swings 24/16 30 Box Jumps 21″ 20 Ab Mats / Toes To Bar 10 Full Press Ups / HSPU Rx = Jump or steps, ab › Read more
Main – WOD View Public Whiteboard Metcon (No Measure) 3 Rounds 300m Row 5 Bar Jumps 5 Front Squats 5 Strict Press Weightlifting Hang Power Clean (5,5,5,5,3,3,3,3,1,1,1,1) Conditioning Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# Muscle-Ups Rx Bar & Rings Todays Scale › Read more
Main – WOD View Public Whiteboard Gymnastics Metcon (AMRAP – Reps) 6 rounds Minute 1 = 5-10 Ring Dips Minute 2 = 5-10 Strict Pull-ups If movements are possible do with out band assistance and scale reps. If movements are not possible use band assistance Weightlifting Front Squat (15:00 To establish 3RM) Metcon Karen (Time) › Read more
Main – WOD View Public Whiteboard Gymnastics Metcon (No Measure) 5 Rounds Minute 1 = 1 Round Of Cindy Minute 2 = 30 Second Hand Stand Hold + 1 hspu Weightlifting Push Jerk (5,5,5,5,3,3,3,3,1,1,1,1) Conditioning Metcon (Time) For Time Complete 21-15-9 Of Thrusters 95lb/65lb Bar Over Burpees After completing the 9’s Complete a 500m Row › Read more
Main – WOD View Public Whiteboard Warm-up (No Measure) 1 Mile Run (If running is not an option 2k row) Conditioning Metcon (AMRAP – Rounds and Reps) 36 Minute Amrap 11 hang power snatch (35/25) 11 burpees 11 thrusters (35/25) 11 pull ups 11 Box Jumps On the 11th minute, athletes will pause in silence › Read more
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MONDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:00 - 20:00 - CrossFit Advanced

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06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

18:15 - 19:00 - Essential Core

19:15 - 20:15 - CrossFit Endurance

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06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:00 - 20:00 - CrossFit Advanced

THURSDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

19:15 - 20:15 - CrossFit Endurance

FRIDAY

06:00 - 10:00 - CrossFit

10:00 - 16:00 - Closed

16:00 - 19:00 - CrossFit

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SUNDAY

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Chris Templeman - Owner
Phone: 07841 905 540
Email: chris.crossfitclitheroe@gmail.com

Yas Nawaz - Manager
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Email: yas.crossfitclitheroe@gmail.com

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Clitheroe
Lancashire
BB7 1DR

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or
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