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 […]

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 […]

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 […]

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

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

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (No Measure) In pairs, complete: 4 x 400m row/ski/run *YGIG WOD2: Metcon (Time) For time, complete: 50 Thrusters @ 20/15 200m run 40 Ab-mat sit ups 200m run 30 Pull ups/ring rows

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (AMRAP – Reps) CFN EMOM EMOM10: 10 Wall Balls 10 Burpees WOD2: Metcon (Time) Complete: 33 Push press @40/30 33 Ab-mat sit ups 33 Chest to bar 22 Push press 22 Ab-mat sit ups 22 Chest to bar 11 Push press 11 Ab-mat sit ups 11 […]

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, complete 4 rounds of: 10 Strict press (start at 20 kg, add 10 kg every round) 20 Synchro air squats 30 Plate jumps 40 Plank claps WOD2: Metcon (AMRAP – Reps) EMOM for 16 mins, rotate: 20 Wall balls 25 Pull ups […]