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