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Wednesday

CrossFit Nottingham – CrossFit Class and Taster 1.: Warm-up (No Measure) In groups, rotate 3 rounds of tabata: Double Kb wall sit Db Romanian deadlifts Jumping lunges Heavy banded good morning hold 2. : Metcon (AMRAP – Rounds and Reps) 13 min AMRAP: 12 Push press @ 60/40 – 70/50 12 Toes to bar 12 […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (Weight) 13 min rolling clock: EMOM8: 8 Wall balls 8 Burpees In remaining time: Est a 3RM strict press WOD2: Coe (Time) Ten rounds for time of: 10 Thrusters, 95# 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster Metcon (Weight) In pairs in 13 min complete 5 super sets each of: 12 Barbell floor press into 12 Tempo RR (pause at top & bottom) Metcon (AMRAP – Reps) For total reps, EMOM for 15 mins rotate KB Swings Wall Balls Box Jumps Ski or row 1 […]

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Tuesday

CrossFit Nottingham – Open Gym BMU1 : Warm-up (No Measure) Standardised gymnastics warm up 3 RFQ: 10 Tuck crunch 1 Tempo tuck to extended hollow 10 Banded lat press downs 20s low ring german hang Skill development: 10-15 mins to work through progressions in groups: Standing PVC patterning Roller tension drill Beat swing Box BMU […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) 15 mins to est a training max: Thruster WOD2: Metcon (AMRAP – Reps) 3 rounds for max reps, 60s per movement: Deadlifts @ 100/70 Bar over burpees Wall balls Row/Ski cals Rest

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, complete 5 rounds of: 1 HS walk / 30s HS hold / 10 Sh taps / 1 Conan 15 Ab-mat sit ups 12 Thrusters @ 20/15 12 Band pull aparts 200m Run (together) WOD2: Metcon (Time) 12 Thrusters @ 70/52.5 14 Toes […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In groups, working as pairs, E2MO2M for 24 mins: 1) 10 Paused bent over rows @ 60/40 2) 10 Db floor press @ 22.5/15 (RX + Comp banded) 3) 40s Hollow hold 4) 10 Jumping pull-ups w/ slow negative 5) 40s Bent arm ring […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In groups, rotate EMOM for 15 mins: 10 Cals 12 Db ground to overhead 40s Banded plank 40s Ring row top hold 2 Lengths Kb overhead waiter’s walk WOD2: Metcon (Time) 2 Rounds for time: 50 Double unders 10 Chest to bar 50 Kb […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) Burpee roxanne In pairs, YGIG for 11 mins: 5 Plate ground to overhead 10 Plate jumps 10 Plate squats WOD2: Metcon (Time) 5 Rounds for time: 400m Run 18 Kbs @ 32/24 18 Toes to bar 20 min cap

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In groups, rotate EMOM for 15 mins: 40s Kb wall sit 40s Hollow rocks/ Deadbugs 40s RR top hold 40s Banded plank 15 Cals WOD2: Metcon (Time) 12 mins to complete: 12-10-8-6-4-2-4-6-8-10-12 Sumo deadlift high pull @ 50/32.5 Box jumps @ 30/24 Press ups

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