Workout Of the Day

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Sunday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In groupa, rotate EMOM for 16 mins: 1. 40s Atlas/D-ball/Plate Hold 2. 40s Double DB OH Walking Lunges 3. 40s Tall Plank (press up every 10s) 4. 1 length Farmer’s Carry (Door to oversolve & back) WOD2: Metcon (AMRAP – Rounds and Reps) Nate 20 min AMRAP: […]

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Saturday

CrossFit Nottingham – CrossFit WOD2: Metcon (Time) In 3s for time: 400m Team Run 11 Rope Climbs 150 DB Snatch @ 22.5/15 9 Rope Climbs 150 Wall Balls 6 Rope Climbs 150 Deadlifts @ 60/40 3 Rope Climbs In remaining time: Max reps thrusters @ 60/40

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Friday

CrossFit Nottingham – CrossFit WOD1: Metcon (Weight) EMOM for 14 mins: 1) 12 HSPU 2) 12 Front Squats @ 60/40 WOD2: Metcon (AMRAP – Rounds and Reps) 16 min AMRAP: 6 Hang Power Clean & Jerk @ 80/60 – 90/67.5 24 Double Unders 12 Pistols

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Thursday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In 15 mins, load to WOD weight & pull movement WOD2: Metcon (Time) Complete 20 rounds of: 2 Ring Muscle Ups / 2 C2B + 2 Press Ups 2 Snatch @ 75/55 – 85/62.5 2 Burpee Box Jump @ 30/24

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Thursday

CrossFit Nottingham – Barbell Club 1: Warm-up (No Measure) EMOM5: 1 Jerk Drive + 2 Pause Split Jerks (2s in split) 2: Jerk 15 mins in groups to est heavy 1 behind the neck jerk + 1 jerk Squat EMOM10: 5 Speed Back Squats from racks

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Wednesday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) Burpee Roxanne In pairs, 2 rounds of tabata: Russian Kb Swings Plank Hand Claps DB GTOH Partner Wall Balls WOD2: Metcon (Time) Complete 5 rounds of: 15 Kb Swings 15 Wall Balls 15 Pull Ups 1 min Rest 17 min Cap

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Tuesday

CrossFit Nottingham – CrossFit WOD1: Front Squat In 21 mins, in groups est a max 15RM Front Squat WOD2 : Metcon (AMRAP – Reps) ‘The Street’ 3 Rounds for max reps: Min 1 – Hang Power Cleans @ 50/35 Min 2 – Jerks Min 3 – Toes to Bar/Ab-mat Sit Ups Min 4 – Front […]

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Monday

CrossFit Nottingham – CrossFit WOD 1: Metcon (Weight) 5-4-3-2-1-2-3-4-5 Deadlift Strict Pull Up WOD2: Metcon (Time) 5 Rounds for Time: 12 STOH @ 60/47.5 – 70/55 6 Bar Muscle Ups 12 Deadlifts 400m Run 22 min Cap

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Sunday

CrossFit Nottingham – CrossFit WOD1: Warm-up (No Measure) In pairs: 200m Team Run (steady) 20 Scap Pulls 200m Team Run (moderate) 20 Burpees 100m Team Run (Sprint) 20 KBS WOD2: Metcon (AMRAP – Rounds and Reps) Jenkins In pairs, 40 min AMRAP: 50 Burpees 400m Run 50 KBS 400m Run 50 Pull-Ups 400m Run 50 […]

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Sunday

CrossFit Nottingham – Barbell Club 1. : Warm-up (No Measure) EMOM5: 2 Tall Snatch (ascend load) 2.: Snatch 15 mins to est heavy 1 snatch + 1 OHS 3.: Snatch Balance 15 mins to est 3RM snatch balance from racks

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