WOD

Workout Of the Day

WOD

CrossFit Nottingham – NTU Society

Metcon (Weight)

E1:30 x 6:

1 Hang power clean

5 Front squats

E1:30 x 6:

1 Hang power clean

5 Push jerks

Metcon (Time)

5 RFT:

24 Wall balls @ 9/6

12 Hang power clean @ 70/50

9 Push jerks

CAP 18:30

Thursday

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

WOD – Workout of the Day

 

Our workouts are now posted for our members in our CFN Wodify app.

We do have a library of previous CFN workouts which can be searched using the form below.

Wednesday

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 Cals

Wednesday

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-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Wednesday

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 min rest

Tuesday

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

Spotted BMU

Strength development:

In pairs, YGIG movements for 15 mins:

1-5 Strict pulls

15 Single arm banded lat press down

5-10 Bar dips

10 V-ups

Wednesday

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

Wednesday

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 to bar

16 HSPUs / Hand release press ups

Wednesday

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 flye hold

6) 20 Dynamic leg raises

*On each station, one partner works for 60s and then swap, then move down the list.

WOD2: Metcon (Time)

7 Rounds for time:

7 Kb swings @ 32/24

7 Burpee box jumps @ 30/24

7 Chest to bar

8 min cap

Workout of the Day

The WOD is now displayed for members only in the Wodify app, however we do have a library of previous CFN workouts which can be searched using the form below.

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