Workout Of the Day

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Wednesday

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 […]

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Wednesday

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 […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, EMOM for 12 mins: – 15 Wall balls each – 5 Strict pulls each (1s pause at top) – 30s Shoulder taps (YGIG) – 8 Cals each – 60s Back to back chair hold – 6 Shuttle runs WOD2: Metcon (Time) 3 […]

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Wednesday

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In pairs, rotate EMOM for 12 mins: 15 Synchro air squats 15 Synchro Kb swings 15 Down ups WOD2: Metcon (Time) 9 Rounds for time: 9 Box jumps @ 24/20 9 Toes to bar/ Ab mat sit-ups 9 Plate GTOH @15/10 – 25/20 99 […]

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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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