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Workout of the day
  • Ian Muldy GAIN Fitness Norwich

Tuesday 09/04/19

1) E2MOM x 8 Sets 2 x Back Squat (add weight Each Round) 2) In 18 Mins complete 6 Rounds of: 6 Front Squats 8 STOH 10 Bar Over Burpees In remaining time Max Weighted Sit Ups

  • Helen Norman GAIN Fitness Norwich

Monday 08/04/19

1) EMOM x 10 Mins 1 x Clean + 1 x Hang Clean + 1 x Hang Power Clean @ 75% 2) 14 Min AMRAP 7 Hang Power Cleans 7 Pull Ups 7 Press Ups

  • Handstands Crossfit

Sunday 07/04/19

1) EMOM x 10 Mins 3 x Push Press @75% 2) EMOM x 24 15/12 Cals 12 OH Lunges 12 HSPU 12 Front Squats

  • Back Squats

Saturday 06/04/19

1) Back Squat - 15 Mins to find a 1RM 2) “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull Ups

  • GAIN Fitness Norwich

Friday 05/04/19

1) In 20 Mins Complete: 50 GTOH 50 Bar Over Burpees 50 Thrusters 50 Pull Ups 100 Cals *** In remaining time max Snatches*** (Split the work how you like) 2) 12 Min Ladder Going Up in 1’s Squat Cleans Box Jumps (Complete a full round whilst your part rests)

  • Bench Press CrossFit

Thursday 04/04/19

1) E2MOM x6 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 3 Bench Press @ 75% 2) 12 Min AMRAP 12 Cals 12 TTB 12 STOH

  • Lauren Shiplee CrossFit

Wednesday 03/04/19

1) Snatch + Hang Snatch EMOM x 8 Mins @ 70-80% 2) 10-1 Ladder Power Snatches Front Squats ***30 Double Unders between each round***

  • James Everett CrossFit

Tuesday 02/04/19

1) Deadlift 3x3 @ 85% of 3rm 2x7 @ 60% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 2) EMOM x 20 Mins 15/12 Cals 40m Farmer Carry 12 Down Ups 40 Sec Work Dips

  • Steve Blyth CrossFit

Monday 01/04/19

1) E2MOM x 6 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 1 x Power Clean + 1 x Hang Squat Clean + 1 x Cluster @ 70-80% of 1RM 2) 6 Min AMRAP 6 TNG Power Cleans 6 Push Jerks REST 2 Mins 6 Min AMRAP 6 TNG Hang Squat Cleans 6 Split Jerks REST 2 Mins 6 Min AMRAP 6 TNG Clusters 6 Bar Over Burpees

  • Liam Smith PT CrossFit

Sunday 31/03/19

1) Front Squat EMOM 10 mins 2 Reps Start 75% of 1rm Increase weight every 2 rounds 2) For Time (10 min cap) 3 Rounds 18 Bar Facing Burpees 12 TTB

904, 2019
  • Ian Muldy GAIN Fitness Norwich

Tuesday 09/04/19

1) E2MOM x 8 Sets 2 x Back Squat (add weight Each Round) 2) In 18 Mins complete 6 Rounds of: 6 Front Squats 8 STOH 10 Bar Over Burpees In remaining time Max Weighted Sit Ups

804, 2019
  • Helen Norman GAIN Fitness Norwich

Monday 08/04/19

1) EMOM x 10 Mins 1 x Clean + 1 x Hang Clean + 1 x Hang Power Clean @ 75% 2) 14 Min AMRAP 7 Hang Power Cleans 7 Pull Ups 7 Press Ups

704, 2019
  • Handstands Crossfit

Sunday 07/04/19

1) EMOM x 10 Mins 3 x Push Press @75% 2) EMOM x 24 15/12 Cals 12 OH Lunges 12 HSPU 12 Front Squats

604, 2019
  • Back Squats

Saturday 06/04/19

1) Back Squat - 15 Mins to find a 1RM 2) “Helen” 3 Rounds 400m Run 21 KB Swings 12 Pull Ups

504, 2019
  • GAIN Fitness Norwich

Friday 05/04/19

1) In 20 Mins Complete: 50 GTOH 50 Bar Over Burpees 50 Thrusters 50 Pull Ups 100 Cals *** In remaining time max Snatches*** (Split the work how you like) 2) 12 Min Ladder Going Up in 1’s Squat Cleans Box Jumps (Complete a full round whilst your part rests)

404, 2019
  • Bench Press CrossFit

Thursday 04/04/19

1) E2MOM x6 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 3 Bench Press @ 75% 2) 12 Min AMRAP 12 Cals 12 TTB 12 STOH

304, 2019
  • Lauren Shiplee CrossFit

Wednesday 03/04/19

1) Snatch + Hang Snatch EMOM x 8 Mins @ 70-80% 2) 10-1 Ladder Power Snatches Front Squats ***30 Double Unders between each round***

204, 2019
  • James Everett CrossFit

Tuesday 02/04/19

1) Deadlift 3x3 @ 85% of 3rm 2x7 @ 60% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 2) EMOM x 20 Mins 15/12 Cals 40m Farmer Carry 12 Down Ups 40 Sec Work Dips

104, 2019
  • Steve Blyth CrossFit

Monday 01/04/19

1) E2MOM x 6 0:00, 2:00, 4:00, 6:00, 8:00, 10:00 1 x Power Clean + 1 x Hang Squat Clean + 1 x Cluster @ 70-80% of 1RM 2) 6 Min AMRAP 6 TNG Power Cleans 6 Push Jerks REST 2 Mins 6 Min AMRAP 6 TNG Hang Squat Cleans 6 Split Jerks REST 2 Mins 6 Min AMRAP 6 TNG Clusters 6 Bar Over Burpees

3103, 2019
  • Liam Smith PT CrossFit

Sunday 31/03/19

1) Front Squat EMOM 10 mins 2 Reps Start 75% of 1rm Increase weight every 2 rounds 2) For Time (10 min cap) 3 Rounds 18 Bar Facing Burpees 12 TTB