Workout of the day

Workout of the day2018-09-11T09:13:35+00:00
  • Jess Bacon Crossfit GAIN

Saturday 15/12/2018

08:00 - Warm-Up - Shoulders, Chest, Core. 08:10 - Coaching - Muscle-Up Time 08:30 - Workout 1 - AMRAP24 of: 3 Ring Muscle Up, 6 Squat Clean (80/60), 9 Bar Facing Burpee, 12 Calorie Row, 32 Double Unders - Scaling: 3-2-1 Ring Muscle Up. 08:50 - Cool Down.

  • Katie Stoner

Friday 14/12/2018

1. 6 mins max GTOH then 3 mins max partner seesaw sit-ups 2. 25 mins to complete: 20 squat cleans 20 bar over Burpees 30 squat cleans 30 bar over Burpees 40 squat cleans 40 bar over Burpees 20 DB snatches 20 wall balls 30 DB snatches 30 wall balls 40 DB snatches 40 wall balls Remaining time max calories

  • Crossfit Snatches

Thursday 13/12/2018

1) Barbell Cycling 7x2 @65% of 1rm 1 Power Snatch + 1 Hang Squat Snatch 0:00, 1:30, 3:00, 4:30, 6:00, 9:00 2) 8 Min AMRAP 250 DU 60 KB Snatch ME Burpee Bar MU

  • Crossfit Handstands

Wednesday 12/12/2018

1) Midline 5x15 V-sits + 45 Second Plank Rest 90 seconds between sets 2) 10 Rounds (21 min cap) 7 Handstand Push Ups 3 Squat Cleans 11/9 Cal Row

  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Tuesday 11/12/2018

1) Back Squat 5x7 @65% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 2) 9 Min AMRAP 22m DBL DB Front Rack Lunge 9 TTB 22m DBL DB Front Rack Lunge 9 Pull Ups

  • Carey Pearson Crossfit

Monday 10/12/2018

1) Barbell Cycling 5x1 1 = 5 Deadlift + 3 Hang Power Clean + 1 Jerk Increase weight each set 0:00, 3:00, 6:00, 9:00, 12:00 *Start @50% of 1rm Jerk 2) 7 Min AMRAP 7 Bar Facing Burpees 3 Push Jerk @70/47.5

Sunday 09/12/2018

1) Midline Accumulate 3 minutes Hanging L-sit Rest as needed between efforts 2) "Habanero" 10 Rounds 1 min on 1 min off 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks ME lateral burpees over bar remainder of the time @60/42.5

  • Crossfit Competition

Saturday 08/12/2018

08:00 - Warm-Up - Shoulders and Hips, Hands. 08:10 - Hip Action in a Muscle Up. Start with Hollow/Arch Positions on the Floor, then move onto the Bar, finally onto the Rings. If you have time coach through a Glide Kip as well, its a good way of helping to understand hip action and weight placement. Go through jumping up onto the Rings and immediately into an efficient and tight Swing. At top of the swing, initiate hips to ‘float’ them up. Aim is to achieve a horizontal body underneath the rings. 08:30 - Workout 1 - 5 Rounds For Time (12min Time Cap): 15 Chest to Bar Pull-Up, 12 Deadlift (100/70), 9 Toes to Rings - Scaling: 12-9-6/9-6-3. Scale to ensure completion within Time Cap. 08:42 - Workout 2 - AMRAP12 of: 12 V-Ups, 12 DB Box Step Over (22.5/15) 08:54 - Cool Down

  • Ed Hardman Crossfit

Friday 07/12/2018

1) 10 Rounds 10 Bench Press 20 Calories 2) 5 Rounds (15 min cap) 20 Hang Power Cleans 10 STOH ***IN REMAINING TIME MAX GTOH***

  • Jessica Garnett Crossfit

Thursday 06/12/2018

1) Back Squat 6x4 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 2) 12 Min AMRAP 15 Pull Ups 12 Push Ups 9 DBL DB Box Step Overs

1512, 2018
  • Jess Bacon Crossfit GAIN

Saturday 15/12/2018

08:00 - Warm-Up - Shoulders, Chest, Core. 08:10 - Coaching - Muscle-Up Time 08:30 - Workout 1 - AMRAP24 of: 3 Ring Muscle Up, 6 Squat Clean (80/60), 9 Bar Facing Burpee, 12 Calorie Row, 32 Double Unders - Scaling: 3-2-1 Ring Muscle Up. 08:50 - Cool Down.

1412, 2018
  • Katie Stoner

Friday 14/12/2018

1. 6 mins max GTOH then 3 mins max partner seesaw sit-ups 2. 25 mins to complete: 20 squat cleans 20 bar over Burpees 30 squat cleans 30 bar over Burpees 40 squat cleans 40 bar over Burpees 20 DB snatches 20 wall balls 30 DB snatches 30 wall balls 40 DB snatches 40 wall balls Remaining time max calories

1312, 2018
  • Crossfit Snatches

Thursday 13/12/2018

1) Barbell Cycling 7x2 @65% of 1rm 1 Power Snatch + 1 Hang Squat Snatch 0:00, 1:30, 3:00, 4:30, 6:00, 9:00 2) 8 Min AMRAP 250 DU 60 KB Snatch ME Burpee Bar MU

1212, 2018
  • Crossfit Handstands

Wednesday 12/12/2018

1) Midline 5x15 V-sits + 45 Second Plank Rest 90 seconds between sets 2) 10 Rounds (21 min cap) 7 Handstand Push Ups 3 Squat Cleans 11/9 Cal Row

1112, 2018
  • Justin Barnes & Wesley Lockwood Toes to bar Crossfit

Tuesday 11/12/2018

1) Back Squat 5x7 @65% of 1rm 0:00, 3:00, 6:00, 9:00, 12:00 2) 9 Min AMRAP 22m DBL DB Front Rack Lunge 9 TTB 22m DBL DB Front Rack Lunge 9 Pull Ups

1012, 2018
  • Carey Pearson Crossfit

Monday 10/12/2018

1) Barbell Cycling 5x1 1 = 5 Deadlift + 3 Hang Power Clean + 1 Jerk Increase weight each set 0:00, 3:00, 6:00, 9:00, 12:00 *Start @50% of 1rm Jerk 2) 7 Min AMRAP 7 Bar Facing Burpees 3 Push Jerk @70/47.5

912, 2018

Sunday 09/12/2018

1) Midline Accumulate 3 minutes Hanging L-sit Rest as needed between efforts 2) "Habanero" 10 Rounds 1 min on 1 min off 8 Deadlifts 6 Hang Power Cleans 4 Front Squats 2 Push Jerks ME lateral burpees over bar remainder of the time @60/42.5

812, 2018
  • Crossfit Competition

Saturday 08/12/2018

08:00 - Warm-Up - Shoulders and Hips, Hands. 08:10 - Hip Action in a Muscle Up. Start with Hollow/Arch Positions on the Floor, then move onto the Bar, finally onto the Rings. If you have time coach through a Glide Kip as well, its a good way of helping to understand hip action and weight placement. Go through jumping up onto the Rings and immediately into an efficient and tight Swing. At top of the swing, initiate hips to ‘float’ them up. Aim is to achieve a horizontal body underneath the rings. 08:30 - Workout 1 - 5 Rounds For Time (12min Time Cap): 15 Chest to Bar Pull-Up, 12 Deadlift (100/70), 9 Toes to Rings - Scaling: 12-9-6/9-6-3. Scale to ensure completion within Time Cap. 08:42 - Workout 2 - AMRAP12 of: 12 V-Ups, 12 DB Box Step Over (22.5/15) 08:54 - Cool Down

712, 2018
  • Ed Hardman Crossfit

Friday 07/12/2018

1) 10 Rounds 10 Bench Press 20 Calories 2) 5 Rounds (15 min cap) 20 Hang Power Cleans 10 STOH ***IN REMAINING TIME MAX GTOH***

612, 2018
  • Jessica Garnett Crossfit

Thursday 06/12/2018

1) Back Squat 6x4 @80% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00, 12:30 2) 12 Min AMRAP 15 Pull Ups 12 Push Ups 9 DBL DB Box Step Overs

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