Workout Of the Day

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, complete 3 rounds of tabata: Plate jump burpees Plate GTOH Plate front squats Plate front raise hold Partner 1 hits 4 rounds, partner 2 hits 4 rounds for 3 full tabatas WOD2: Metcon (AMRAP – Rounds and Reps) 12 min AMRAP: 9 […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Back Squat In 20 mins, in groups, complete: 5 sets of 3 back squats WOD2: Metcon (AMRAP – Rounds and Reps) 2 mins on, 1 min off x 5, AMRAP: 3 Front squats @ 70/50 3 Press up sit throughs / 3 press ups & 3 sit-ups

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, 12 mins to complete rounds: 15 Synchro air squats 15 Anchored sit ups (each) 15 cals (split) 5 Burpees over partner (each) WOD2: Metcon (Time) 3 Rounds for Time: 75 Front squats @ 50/35 50 Double unders 25 Pull ups 21 min […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, in 15 mins complete 5 rounds of: 10 Deadlifts 20 Plank Claps 10 Ring Rows 10 Box Step Overs WOD2: Metcon (AMRAP – Reps) 4 Rounds of rolling tabata for max reps: Deadlifts @ 120/80 Ab-mat sit ups Box over jumps @ […]

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Tuesday

CrossFit Nottingham – Gymnastics 1. : Warm-up (No Measure) In pairs, 2 rounds, YGIG movements: 12 Deadbugs, 10 Birddogs, 10 Arch Pulses, 10 Hollow Rocks, 10 Scap Pull Ups, 20 Beat swings 2.: Metcon (No Measure) Skill focus: Kipping Pull-up top position In small groups, 15 mins to work through 2-3 sets of: Standing PVC […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1 : Metcon (No Measure) In groups, E2MO2M for 30 mins, rotate: 1) 60s Front rack chair sit hold @ 2 x 20/16 2) 1 Ring complex: – 10s tuck – 10s plank – 10s plank (right arm) – 10s plank (left arm) – 10 ring roll outs […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (No Measure) In groups, rotate through EMOM for 15 mins: 10s Ring plank + 10 ring roll outs 10 KB cossack squats 30s Hollow hold/dead bug 15 Banded step overs 10 Cals WOD2: Metcon (Weight) E2MO2M for 16 mins alternate couplet: 100m Run 40/50 DU (RX/Comp) […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (Weight) 22 mins to est training maxes: 5RM Deadlift 3RM Back Squat 1RM Strict Press WOD1: Metcon (Time) 3 rounds for time: 12 KB Swings 21 Box Jumps 12 Bar muscle ups/ 18 pull & push 21 Burpees 15 min cap

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Wednesday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In groups, rotate E2MO2M for 20 mins: 20 Floor press (from low racks) 25 Hollow rocks 2 Lengths SA overhead walking lunge 20 Bent over rows 25 Cals WOD2: Metcon (Time) 21-15-9-15-21 reps of: Thrusters @ 50/35 Box Jumps Toes to bar 15 min cap

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In groups, rotate E2MO2M for 18 mins: 20 Floor press (from low racks) 25 Hollow rocks 2 Lengths SA overhead walking lunge 20 Bent over rows 25 Cals WOD2: Metcon (Time) 21-15-9-15-21 reps of: Thrusters @ 50/35 Box Jumps Toes to bar 15 min […]

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