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Tuesday

CrossFit Nottingham – CrossFit WOD1: Front Squat In 21 mins, in groups est a max 15RM Front Squat WOD2 : Metcon (AMRAP – Reps) ‘The Street’ 3 Rounds for max reps: Min 1 – Hang Power Cleans @ 50/35 Min 2 – Jerks Min 3 – Toes to Bar/Ab-mat Sit Ups Min 4 – Front […]

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Monday

CrossFit Nottingham – CrossFit WOD 1: Metcon (Weight) 5-4-3-2-1-2-3-4-5 Deadlift Strict Pull Up WOD2: Metcon (Time) 5 Rounds for Time: 12 STOH @ 60/47.5 – 70/55 6 Bar Muscle Ups 12 Deadlifts 400m Run 22 min Cap

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Sunday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In pairs: 200m Team Run (steady) 20 Scap Pulls 200m Team Run (moderate) 20 Burpees 100m Team Run (Sprint) 20 KBS WOD2: Metcon (AMRAP – Rounds and Reps) Jenkins In pairs, 40 min AMRAP: 50 Burpees 400m Run 50 KBS 400m Run 50 Pull-Ups 400m Run 50 […]

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Sunday

CrossFit Nottingham – Barbell Club 1. : Warm-up (No Measure) EMOM5: 2 Tall Snatch (ascend load) 2.: Snatch 15 mins to est heavy 1 snatch + 1 OHS 3.: Snatch Balance 15 mins to est 3RM snatch balance from racks

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Saturday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In pairs, 15 mins to work through rounds: 5 Deadlifts (ascending) 5 Strict Pulls 3 Squat Snatch (ascending) 200m Team Run WOD2: Metcon (AMRAP – Rounds and Reps) In pairs, 16 rounds for time: 12 Deadlifts @65/45 5 Burpee Box Jumps Rest 3 mins In pairs, 16 […]

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Friday 12th July

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) Sally Up Sally Down: Thrusters WOD2: Metcon (Weight) E4MO4M for 28 mins: 8 Thrusters @ 60/40 – 70/50 10 Clusters 12 Back Squats *Upon completion, 3 mins and ONLY 3 attempts to est a max squat clean

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Thursday 11th July

CrossFit Nottingham – CrossFit WOD2: Metcon (AMRAP – Rounds and Reps) 11 min AMRAP: 6 Hang Clean & Jerks @ 60/40 8 Chest to Bar 10 Box Jumps @ 24/20 WOD1: Complex 18 mins in groups to est max complex: 1 Power Clean 5 STOH 10 Front Squats 15 Deadlifts

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Thursday 11th July Barbell

CrossFit Nottingham – Barbell Club 1: Warm-up (No Measure) EMOM5: 3 Seated Box Jump 2: Clean 15 mins to est heavy 1 power clean + 1 low hang power clean 3.: Metcon (Weight) E2MOM: 2 Clean Pulls + 1 High Pull @ >100% of previous clean complex

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, complete 3 rounds of: 15 partner wall balls 15 partner wall ball sit ups 15 side to sides with wall ball Run 200m with ball 12 min Cap WOD2: Metcon (Time) SiD Qualifier 1 For time: 30 STOH @ 35/25 15 Bar […]

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Wednesday 10th July

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In pairs, complete 3 rounds of: 15 partner wall balls 15 partner wall ball sit ups 15 side to sides with wall ball Run 200m with ball 12 min Cap WOD2: Metcon (Time) SiD Qualifier 1 For time: 30 STOH @ 35/25 15 Bar Over Burpees 30 […]

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