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Workout of the day
  • CrossFit Wall Balls

Wednesday 26/06/19

1) Sumo Deadlift Build to a Heavy Triple 2) 90secs work/30 secs rest x8 200m run Max Wall balls in time remaining

Tuesday 25/06/19

1) 6 x 3 Building in weight with each set 2) EMOM x 20 Mins 15/12 Calories 10 STOH 8-12 Pull Ups 8 Front Squats

  • Burpees over the bar

Monday 24/06/19

1) EMOM x 12 Mins 1 x C&J @ 70-80% 2) 12 Min AMRAP 3 Power Cleans (75/50kg) 6 Bar Over Burpees 9 TTB

  • CrossFit Rowing GAIN Fitness Norwich

Sunday 23/06/19

1) Every 2 Mins complete 10 Heavy Lunges 2) 7 Min AMRAP 7 TTB 14 Calories 3) 7 Min AMRAP 14 KB Swings (Heavy) 14 Calories

  • Lauren Shiplee CrossFit

Friday 21/06/19

1) 15 Min AMRAP 15 GTOH (70/45) Split how you like 200m Run (Both must Run) 2) 12 Mins 90 secs / 90secs 10 Power Snatches 40 Double Unders *** Remaining Time Max wall balls

  • GAIN Fitness Norwich

Thursday 20/06/19

1) Every 90 Secs 3 x Back Squat @ 75% 2) 18 Min AMRAP 6 HSPU 6 Back Squats 36 Double Unders

  • CrossFit Wall Balls

Wednesday 19/06/19

1) Build to a Heavy Clean + Front Squat + Jerk 2) In 15 Mins complete 5 Rounds 15 Wall Balls 10 Hang Power Cleans 200m Run ***Any Remaining Time = max Thruster

  • Rich

Tuesday 18/06/19

“BOB” 13 Power Cleans (60/40) 13 Strict Pull Ups 13 KB Swings (32/24kg) 13 Strict HSPU 13 Front Squats (60/40) 13 Bicep Curls

  • Andy Herbert performing a Snatch

Monday 17/06/19

1) EMOM x 10 Mins 1 x Power Snatch + 1 OH Squat @ 70% 2) 16 Min AMRAP 8 Hang Power Snatch (40/25) 10 Pull Ups 12 Bar Over Burpees

2606, 2019
  • CrossFit Wall Balls

Wednesday 26/06/19

1) Sumo Deadlift Build to a Heavy Triple 2) 90secs work/30 secs rest x8 200m run Max Wall balls in time remaining

2506, 2019

Tuesday 25/06/19

1) 6 x 3 Building in weight with each set 2) EMOM x 20 Mins 15/12 Calories 10 STOH 8-12 Pull Ups 8 Front Squats

2406, 2019
  • Burpees over the bar

Monday 24/06/19

1) EMOM x 12 Mins 1 x C&J @ 70-80% 2) 12 Min AMRAP 3 Power Cleans (75/50kg) 6 Bar Over Burpees 9 TTB

2306, 2019
  • CrossFit Rowing GAIN Fitness Norwich

Sunday 23/06/19

1) Every 2 Mins complete 10 Heavy Lunges 2) 7 Min AMRAP 7 TTB 14 Calories 3) 7 Min AMRAP 14 KB Swings (Heavy) 14 Calories

2106, 2019
  • Lauren Shiplee CrossFit

Friday 21/06/19

1) 15 Min AMRAP 15 GTOH (70/45) Split how you like 200m Run (Both must Run) 2) 12 Mins 90 secs / 90secs 10 Power Snatches 40 Double Unders *** Remaining Time Max wall balls

2006, 2019
  • GAIN Fitness Norwich

Thursday 20/06/19

1) Every 90 Secs 3 x Back Squat @ 75% 2) 18 Min AMRAP 6 HSPU 6 Back Squats 36 Double Unders

1906, 2019
  • CrossFit Wall Balls

Wednesday 19/06/19

1) Build to a Heavy Clean + Front Squat + Jerk 2) In 15 Mins complete 5 Rounds 15 Wall Balls 10 Hang Power Cleans 200m Run ***Any Remaining Time = max Thruster

1806, 2019
  • Rich

Tuesday 18/06/19

“BOB” 13 Power Cleans (60/40) 13 Strict Pull Ups 13 KB Swings (32/24kg) 13 Strict HSPU 13 Front Squats (60/40) 13 Bicep Curls

1706, 2019
  • Andy Herbert performing a Snatch

Monday 17/06/19

1) EMOM x 10 Mins 1 x Power Snatch + 1 OH Squat @ 70% 2) 16 Min AMRAP 8 Hang Power Snatch (40/25) 10 Pull Ups 12 Bar Over Burpees