CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (No Measure) In groups, rotate through EMOM for 15 mins: 10s Ring plank + 10 ring roll outs 10 KB cossack squats 30s Hollow hold/dead bug 15 Banded step overs 10 Cals WOD2: Metcon (Weight) E2MO2M for 16 mins alternate couplet: 100m Run 40/50 DU (RX/Comp) […]

CrossFit Nottingham – CrossFit Class and Taster WOD1: Metcon (Weight) 22 mins to est training maxes: 5RM Deadlift 3RM Back Squat 1RM Strict Press WOD1: Metcon (Time) 3 rounds for time: 12 KB Swings 21 Box Jumps 12 Bar muscle ups/ 18 pull & push 21 Burpees 15 min cap

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In groups, rotate E2MO2M for 20 mins: 20 Floor press (from low racks) 25 Hollow rocks 2 Lengths SA overhead walking lunge 20 Bent over rows 25 Cals WOD2: Metcon (Time) 21-15-9-15-21 reps of: Thrusters @ 50/35 Box Jumps Toes to bar 15 min cap

CrossFit Nottingham – CrossFit Class and Taster WOD1: Warm-up (No Measure) In groups, rotate E2MO2M for 18 mins: 20 Floor press (from low racks) 25 Hollow rocks 2 Lengths SA overhead walking lunge 20 Bent over rows 25 Cals WOD2: Metcon (Time) 21-15-9-15-21 reps of: Thrusters @ 50/35 Box Jumps Toes to bar 15 min […]

CrossFit Nottingham – Barbell Club 1. : Warm Up EMOM6: 4 Sotts Press / BHN Press 2.: Heavy Complex 15 mins to est heavy 2 snatch + 1 OHS + 1 snatch balance 3.: Barbell cycling EMOM10: 7 TNG P snatch @ 70-80% of heavy complex

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In 10 mins, without putting KBs down: 10 DBL Kb Thrusters 1 Length Farmer’s carry 9 DBL Kb Thrusters 1 Length Farmer’s carry 8.. 1.. 7.. 1.. WOD2: Metcon (Time) Omar (heavy) For time: 10 Thrusters @ 50/35 15 Bar facing Burpees 20 Thrusters 25 Bar facing […]

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) 1. Rowing efficiency drills 2. In pairs, 10 mins to work through: 300m Row 30 SDLHP @20/15 30 Push Press 30 Power Snatch 30 OHS 300m Row WOD2: Metcon (Calories) In pairs, 4 x 4 min AMRAPs: Each AMRAP: P1: Rows for max cals P2 12 Barbell […]

CrossFit Nottingham – CrossFit WOD1: Shoulder to Overhead In pairs, complete a max load set at the following rep and time scheme: 20 STOH – rest 90s – 10 STOH – rest 90s – 5 STOH WOD2: Metcon (Time) Complete a rebound chipper: 10 Power cleans @ 60/40 10 Burpees 10 STOH 10 Toes to […]