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Workout of the day
  • GAIN Fitness Norwich

Sunday 19/05/19

1) Back Squat - 6x3 @85% 2) 2) 10 Rounds: 5 x Squat Cleans 100m Run 30 x Double Unders

  • CrossFit Wall Balls

Saturday 18/05/19

1) Handstand Press Ups - 1 Max effort - EMOM 50% Achieved in x8 Mins 2) 16 x Min AMRAP 16 x UB Wall Balls 16 x KB Swings 6 x Box Jumps

  • Jake CrossFit

Friday 17/05/19

1) 14 x Min go as far as possible going up in 2’s Pull-Ups Front Squats (70/50kg) complete a full round whilst your partner rests 2) 20 x Min AMRAP 5 x Cleans (70/50kg) 10 x Ring Dips 10 x STOH (split the work how you like)

  • Katie Stoner

Thursday 16/05/19

1) Choose either strict Press / Push Press / Push Jerk / Split Jerk and Build to a 3rm 2) For Time 800m run 2 Rounds of Dumbbell "DT" 800m run 2 Rounds of Dumbbell "DT" 800m run2 Rounds of Dumbbell "DT" 800m run

  • Lauren Shiplee CrossFit

Wednesday 15/05/19

1) Build to a 3RM Snatch 2) EMOM x 10 5 x TNG Snatches @ 75% 3) 3 Rounds 40 Cal Row/Bike/Ski 20 Sit-Ups 10 Hang Power Snatches

  • DT WOD

Tuesday 14/05/19

1) Deadlift - 6x3 @ 85% 2) 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 12 x Deadlifts 12 x Burpees REST 3 x MINS 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 10 x Deadlifts 10 x Pull Ups REST 3 x MINS 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 8 x Deadlifts 8 x HSPU

  • Steve Blyth CrossFit

Monday 13/05/19

1) 12 Mins to build to a 3RM Clean & Jerk 2) EMOM x 10 mins 3 x TNG Clean & Jerks @ 75% achieved in 1 3) Ascending Ladder by 3's for 10 x Mins: 3 Thrusters 3 Toes to Bar 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar etc...

  • Handstands Crossfit

Sunday 12/05/19

1) Every 90 secs for 9 mins do a max set of HSPU 2) 10-1 Ladder of STOH Ring Dips Calories Pendlay Rows

  • CrossFit Running

Saturday 11/05/19

1) EMOM x 12 Mins 1 Power Clean + 1 Hang Power Clean @ 70-80% 2) In 30 mins complete 2 Rounds of 50 Burpees 40KB Swings 30 Pull Ups 20 Clean & Jerks In any remaining time max distance Run

  • CrossFit Rowing GAIN Fitness Norwich

Friday 10/05/19

1) 10 Mins 42-30-18 Back Squats Box Jumps TTB 2) 20 Min AMRAP 15 Calorie Row 10 Pull Ups 5 Power Snatch

1905, 2019
  • GAIN Fitness Norwich

Sunday 19/05/19

1) Back Squat - 6x3 @85% 2) 2) 10 Rounds: 5 x Squat Cleans 100m Run 30 x Double Unders

1805, 2019
  • CrossFit Wall Balls

Saturday 18/05/19

1) Handstand Press Ups - 1 Max effort - EMOM 50% Achieved in x8 Mins 2) 16 x Min AMRAP 16 x UB Wall Balls 16 x KB Swings 6 x Box Jumps

1705, 2019
  • Jake CrossFit

Friday 17/05/19

1) 14 x Min go as far as possible going up in 2’s Pull-Ups Front Squats (70/50kg) complete a full round whilst your partner rests 2) 20 x Min AMRAP 5 x Cleans (70/50kg) 10 x Ring Dips 10 x STOH (split the work how you like)

1605, 2019
  • Katie Stoner

Thursday 16/05/19

1) Choose either strict Press / Push Press / Push Jerk / Split Jerk and Build to a 3rm 2) For Time 800m run 2 Rounds of Dumbbell "DT" 800m run 2 Rounds of Dumbbell "DT" 800m run2 Rounds of Dumbbell "DT" 800m run

1505, 2019
  • Lauren Shiplee CrossFit

Wednesday 15/05/19

1) Build to a 3RM Snatch 2) EMOM x 10 5 x TNG Snatches @ 75% 3) 3 Rounds 40 Cal Row/Bike/Ski 20 Sit-Ups 10 Hang Power Snatches

1405, 2019
  • DT WOD

Tuesday 14/05/19

1) Deadlift - 6x3 @ 85% 2) 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 12 x Deadlifts 12 x Burpees REST 3 x MINS 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 10 x Deadlifts 10 x Pull Ups REST 3 x MINS 5 x Min AMRAP 40/30 Cal Row/Bike/Ski 8 x Deadlifts 8 x HSPU

1305, 2019
  • Steve Blyth CrossFit

Monday 13/05/19

1) 12 Mins to build to a 3RM Clean & Jerk 2) EMOM x 10 mins 3 x TNG Clean & Jerks @ 75% achieved in 1 3) Ascending Ladder by 3's for 10 x Mins: 3 Thrusters 3 Toes to Bar 6 Thrusters 6 Toes to Bar 9 Thrusters 9 Toes to Bar etc...

1205, 2019
  • Handstands Crossfit

Sunday 12/05/19

1) Every 90 secs for 9 mins do a max set of HSPU 2) 10-1 Ladder of STOH Ring Dips Calories Pendlay Rows

1105, 2019
  • CrossFit Running

Saturday 11/05/19

1) EMOM x 12 Mins 1 Power Clean + 1 Hang Power Clean @ 70-80% 2) In 30 mins complete 2 Rounds of 50 Burpees 40KB Swings 30 Pull Ups 20 Clean & Jerks In any remaining time max distance Run

1005, 2019
  • CrossFit Rowing GAIN Fitness Norwich

Friday 10/05/19

1) 10 Mins 42-30-18 Back Squats Box Jumps TTB 2) 20 Min AMRAP 15 Calorie Row 10 Pull Ups 5 Power Snatch