WOD

Workout Of the Day

Wednesday Gymnastics

CrossFit Nottingham – Gymnastics

Friday

CrossFit Nottingham – CrossFit

Friday

CrossFit Nottingham – Open Gym – CrossFit – Main Floor

Metcon (No Measure)

EMOM5:

1 Muscle clean + 3 Paused Split Jerks

@ light load (RPE 5-6)

Rest 1:00

EMOM8:

1 Power clean + 1 Front squat + 1 Split jerk

@ incrementing load (as technique allows, finish RPE 7-8)

Metcon (AMRAP – Rounds and Reps)

AMRAP9:

1 Strict Chest to bar

1 Thruster @ 75/52.5

(+1 rep to each movement each round

Thursday FHT

CrossFit Nottingham – Open Gym – FHT – Main Floor

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Metcon (No Measure)

13mins ygig on each station

14 cal ski

8 db snatch

4 SA devil press

14 cal row

8 Russian kb swings

4 burpees over row

14 cal bike

8 box jump overs

4 db squat jumps

Abs

reverse plate tuck crunches

Plank pull throughs

Pullover to crunch

Woodchops

25s on each 20s on each 15s on each

Thursday

CrossFit Nottingham – Open Gym – CrossFit – Main Floor

Metcon (No Measure)

8:00 to build to load:

EMOM12:

1) 7 Deadstop deadlifts @ RPE7-8

2) 8 Ring pull-ups

3) 8/8 DB Push press

Metcon (AMRAP – Rounds and Reps)

10 Rounds for time:

4 Ring dips

6 Ab-mat sit ups

8 DB Hang Power Snatch @ 1 x 25/20

CAP – 13 mins

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

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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