CrossFit Nottingham – NTU Society Metcon (Weight) 15:00 to build to max: 1 Clean 1 Front squat 1 Push jerk Metcon (Time) 10 Rounds for time: 5 Box jumps@ 30/24 3 Clusters @ 85/60 Rest 1:00 *Step down box jumps CAP22

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 […]

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 […]

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 […]

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 […]

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

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 […]