Workout of the day

Workout of the day 2018-05-14T12:44:11+00:00
  • Crossfit Deadlift

Saturday 26/05/2018

1) 4-3-2 Rope Climbs 16-12-8 Thrusters 2) Triple GAIN 3 rounds 300m Row 30 x Wall Balls 30 x Double Unders

  • Crossfit Class

Thursday 24/05/2018

1) 5 x sets 1 Power Clean + 1 x Hang Squat Clean AHAP 2) 16 x Min AMRAP 16 x Wall Balls 16 x Power Cleans 16 x Burpees

Wednesday 23/05/2018

1) Deadlift 6x2 @ 85% 2) 15 x Min AMRAP 12 x Deadlift 9 x HR Press Ups 6 x Bar MU

  • Barbells

Tuesday 22/05/2018

1) Front squat 5 x 2 75% EMOM x 8 Mins 2) 12 min time cap 42-30-18 Wall Ball 21-15-9 Box Jumps

Monday 21/05/2018

1) 7 x DB Squat Cleans (22.5/15kg) 7 x Pull Ups 7 x Calories) 2) 14 x Min Ladder (going up in 1's) Power Cleans (80/55), Front Squats, Burpees

  • GAIN Coffee

Sunday 20/05/2018

1) Find a Heavy Clean in no more than 7 lifts 2) 16 x Min AMRAP 8 x Cleans 8 x Pull Ups 8 x STOH

Saturday 19/05/2018

Compete 8:00 am 1) 2 x Rounds 50 x DU 20/15 x PU 50 x DU 20/15 x TTB 2) Grace 30 x Clean & Jerks (62.5/42.5) Rowing 9:00 am Rowing 2000m @ S/M 20 1500m @ s/m 22 1000m @s/m 24 500m @ s/m 26 Metcon Madness 10:00 am 1) GAIN TRI : Run Squat Row 2) "Pull my Swing Up" 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 18 x Jumping Lunges

  • Barbells

Friday 18/05/2018

1) "Snatch my Ring Row" 20 x Min AMRAP 50 x Snatches 50 x Ring Rows 50 x Calories 2) "Clean my Jerk Off" 15 x Min AMRAP 30 x Power Cleans 20 x Split Jerks

  • Crossfit Class

Thursday 17/05/2018

1) Back Squat 4 x 10 @ 60% 2) 7 x Min AMRAP 7 x Pull Ups 7 x Burpees 2 x Mins Rest 7 x Min AMRAP 14 x DB Snatches 14 x Wall Balls

  • Gymnastic Rings

Wednesday 16/05/2018

1) EMOM x 10 Min 6 x STOH @ 75% 2) 10 x Rounds 1 x Ring MU 3 x Man Makers 5 x HSPU

  • GAIN Coffee

Tuesday 15/05/2018

1) Deadlift 5 x 3 @80% 2) EMOM x 24 a) 16 x KB Swings b) 16/12 x Cals c) 16 x KB Lunges d) Double Unders for 45 seconds

Monday 14/05/2018

1a) In 7 minutes find a heavy cluster 1b) 21-15-9 Clusters (40/30kg) Toes to bar 2) 10 Minute increasing ladder going up in 1's Power cleans (60/40) Burpees

  • Danny WOD

Friday 11/05/2018

1) Build to a heavy clean & jerk 2) Partner "Danny" 20x Min AMRAP 60x Box jumps 40x Press ups 60x Pull ups

  • GAIN Fitness Norwich

Wednesday 09/05/2018

1) Build to a heavy snatch 2) 4x Rounds 2x Rope climbs 10x Pull ups 20x DB snatches 400m Run

  • Crossfit Deadlift

Tuesday 08/05/2018

1) Deadlift 5x5 @ 75% 2) 5 Rounds 10x Deadlifts 50x Double Unders 200m Run

  • GAIN Barbell

Monday 07/05/2018

1) 1 RM Back Squat 2) 20 Minute Time Cap 30-20-10 DB Power Cleans (22.5/15) 60-40-20 Air Squats 90-60-30 Double Unders

  • Crossfit Blog

Sunday 06/05/2018

Compete Class 9:00 am | 10:00 am | 11:00 am 1) EMOM 10x Mins Clean + Hang Clean @ 70-80% 2) 14 x Min AMRAP 10x Deadlifts 5x Hang Power Cleans 200m Run

  • Crossfit Blog

Saturday 05/05/2018

Compete Class 8:00 am TBC Rowing 9:00 am Rowing 2K Test Metcon Madness 10:00 am TBC Gymnastics 11:00 am TBC GAIN Barbell 12:00 pm TBC

  • Crossfit Blog

Friday 04/05/2018

1) 60-40-20 Power Cleans Front Squats 20-40-60 DB STOH Burpees 2) For time 100/70x Cals 150x Double Unders 100/70x Cals

  • Crossfit Blog

Thursday 03/05/2018

1) Back Squat 5 x 5 @ 80% 2) 3x Rounds 30x KB Swings 30x Goblet Squats 30/25 Cals Rest 2x Mins

  • Crossfit Gain WOD

Tuesday 01/05/2018

1) 1x Push Press + 1x Push Jerk + 1x Split Jerk to a heavy Set 2) 4x Rounds 25/20 Cals 50x Double Unders 20x Push Press

  • Gain Fitness WOD

Monday 30/04/2018

1) Front Squat 5 x 5 @ 80% 2) "Fran" 21-15-9 Thrusters (42.5/30) Pull Ups

2605, 2018
  • Crossfit Deadlift

Saturday 26/05/2018

1) 4-3-2 Rope Climbs 16-12-8 Thrusters 2) Triple GAIN 3 rounds 300m Row 30 x Wall Balls 30 x Double Unders

2405, 2018
  • Crossfit Class

Thursday 24/05/2018

1) 5 x sets 1 Power Clean + 1 x Hang Squat Clean AHAP 2) 16 x Min AMRAP 16 x Wall Balls 16 x Power Cleans 16 x Burpees

2305, 2018

Wednesday 23/05/2018

1) Deadlift 6x2 @ 85% 2) 15 x Min AMRAP 12 x Deadlift 9 x HR Press Ups 6 x Bar MU

2205, 2018
  • Barbells

Tuesday 22/05/2018

1) Front squat 5 x 2 75% EMOM x 8 Mins 2) 12 min time cap 42-30-18 Wall Ball 21-15-9 Box Jumps

2105, 2018

Monday 21/05/2018

1) 7 x DB Squat Cleans (22.5/15kg) 7 x Pull Ups 7 x Calories) 2) 14 x Min Ladder (going up in 1's) Power Cleans (80/55), Front Squats, Burpees

2005, 2018
  • GAIN Coffee

Sunday 20/05/2018

1) Find a Heavy Clean in no more than 7 lifts 2) 16 x Min AMRAP 8 x Cleans 8 x Pull Ups 8 x STOH

1905, 2018

Saturday 19/05/2018

Compete 8:00 am 1) 2 x Rounds 50 x DU 20/15 x PU 50 x DU 20/15 x TTB 2) Grace 30 x Clean & Jerks (62.5/42.5) Rowing 9:00 am Rowing 2000m @ S/M 20 1500m @ s/m 22 1000m @s/m 24 500m @ s/m 26 Metcon Madness 10:00 am 1) GAIN TRI : Run Squat Row 2) "Pull my Swing Up" 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 18 x Jumping Lunges

1805, 2018
  • Barbells

Friday 18/05/2018

1) "Snatch my Ring Row" 20 x Min AMRAP 50 x Snatches 50 x Ring Rows 50 x Calories 2) "Clean my Jerk Off" 15 x Min AMRAP 30 x Power Cleans 20 x Split Jerks

1705, 2018
  • Crossfit Class

Thursday 17/05/2018

1) Back Squat 4 x 10 @ 60% 2) 7 x Min AMRAP 7 x Pull Ups 7 x Burpees 2 x Mins Rest 7 x Min AMRAP 14 x DB Snatches 14 x Wall Balls

1605, 2018
  • Gymnastic Rings

Wednesday 16/05/2018

1) EMOM x 10 Min 6 x STOH @ 75% 2) 10 x Rounds 1 x Ring MU 3 x Man Makers 5 x HSPU

1505, 2018
  • GAIN Coffee

Tuesday 15/05/2018

1) Deadlift 5 x 3 @80% 2) EMOM x 24 a) 16 x KB Swings b) 16/12 x Cals c) 16 x KB Lunges d) Double Unders for 45 seconds

1405, 2018

Monday 14/05/2018

1a) In 7 minutes find a heavy cluster 1b) 21-15-9 Clusters (40/30kg) Toes to bar 2) 10 Minute increasing ladder going up in 1's Power cleans (60/40) Burpees

1305, 2018
  • Rowing GAIN Fitness

Sunday 13/05/2018

1) 1RM Front squat 2) 8x Rounds 1x Min max cals 2x Min rest

1105, 2018
  • Danny WOD

Friday 11/05/2018

1) Build to a heavy clean & jerk 2) Partner "Danny" 20x Min AMRAP 60x Box jumps 40x Press ups 60x Pull ups

1005, 2018
  • GAIN Fitness Norwich

Thursday 10/05/2018

1) Bench press 5x5 2) 12x Min AMRAP 5-10-15-20-25 Wall balls Cals TTB

905, 2018
  • GAIN Fitness Norwich

Wednesday 09/05/2018

1) Build to a heavy snatch 2) 4x Rounds 2x Rope climbs 10x Pull ups 20x DB snatches 400m Run

805, 2018
  • Crossfit Deadlift

Tuesday 08/05/2018

1) Deadlift 5x5 @ 75% 2) 5 Rounds 10x Deadlifts 50x Double Unders 200m Run

705, 2018
  • GAIN Barbell

Monday 07/05/2018

1) 1 RM Back Squat 2) 20 Minute Time Cap 30-20-10 DB Power Cleans (22.5/15) 60-40-20 Air Squats 90-60-30 Double Unders

605, 2018
  • Crossfit Blog

Sunday 06/05/2018

Compete Class 9:00 am | 10:00 am | 11:00 am 1) EMOM 10x Mins Clean + Hang Clean @ 70-80% 2) 14 x Min AMRAP 10x Deadlifts 5x Hang Power Cleans 200m Run

505, 2018
  • Crossfit Blog

Saturday 05/05/2018

Compete Class 8:00 am TBC Rowing 9:00 am Rowing 2K Test Metcon Madness 10:00 am TBC Gymnastics 11:00 am TBC GAIN Barbell 12:00 pm TBC

405, 2018
  • Crossfit Blog

Friday 04/05/2018

1) 60-40-20 Power Cleans Front Squats 20-40-60 DB STOH Burpees 2) For time 100/70x Cals 150x Double Unders 100/70x Cals

305, 2018
  • Crossfit Blog

Thursday 03/05/2018

1) Back Squat 5 x 5 @ 80% 2) 3x Rounds 30x KB Swings 30x Goblet Squats 30/25 Cals Rest 2x Mins

205, 2018
  • Crossfit Blog

Wednesday 02/05/2018

1) Deadlifts 7-3-1-5-3-1 2) 21-15-9-9-15-21 Deadlifts Bar Over Burpees

105, 2018
  • Crossfit Gain WOD

Tuesday 01/05/2018

1) 1x Push Press + 1x Push Jerk + 1x Split Jerk to a heavy Set 2) 4x Rounds 25/20 Cals 50x Double Unders 20x Push Press

3004, 2018
  • Gain Fitness WOD

Monday 30/04/2018

1) Front Squat 5 x 5 @ 80% 2) "Fran" 21-15-9 Thrusters (42.5/30) Pull Ups

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