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Workout of the day
  • CrossFit Open 19.1

Thursday 06/06/19

A) 6x2 bench press B) EMOM 16 1. 10-15 Pull ups 2. 15 Wall balls 3. 15 V ups 4. 50 Double unders

  • Beth Gammage CrossFit

Wednesday 05/06/19

A) Establish a max power clean B) Complete 40-30-20-10 reps of Power cleans 60/40 Dips/push ups Calories (20 min time cap)

Tuesday 04/06/19

A) 5x6 front rack lunges B) 7 rounds for time (18min time cap) 200m run 20 box jumps 20 kbs

  • CrossFit Open 19.2

Monday 03/06/19

A1) Establish a 3RM strict press A2) Then complete 3x3 @ 90% of A1 In between working sets complete 10-20 hollow rocks B) In 12 mins climb as high as possible increasing in 2s STOH 50/35 Over bar burpees TTB

  • Sam Cox GAIN Fitness Norwich

Sunday 02/06/19

1) EMOM x 8 Mins 5-10 Pull Ups 2) EMOM x 24 15/12 Cals 10 Hang Power Cleans 10 Back Squats 30-50 Double Unders

  • Jake CrossFit

Saturday 01/06/19

1) Build to a Heavy Clean 2) 18 Min AMRAP 3 Cleans 6 STOH 9 Front Squats 12 Bar Over Burpees

  • CrossFit Wall Balls

Friday 31/05/19

1) In 10 Mins complete 50 DB Snatch 50 Single Arm OH Squats (Max calories in Remaining time) ((Split the work How you like)) 2) 10 Min AMRAP 10 Pull Ups 20 Calories 30 Wall Balls 10 Min AMRAP 20m Bear Crawl 20 KB Swings

  • GAIN Fitness Norwich

Thursday 30/05/19

1) 12 Mins to Build to a 3RM Back Squat 2) 15 Min Cap 21 HSPU 21 Back Squats 200m Run 15 HSPU 15 Back Squats 200m Run 9 HSPU 9 Back Squats 200m Run

  • Michael Banister CrossFit

Wednesday 29/05/19

1) EMOM x 10 Mins 1 Snatch + 1 Hang Snatch @ 75% 2) 8 Min AMRAP 8 Hang Power Snatches 8 Back Rack Lunges Rest 2 Mins 5 Min AMRAP 10 TTB 10 Bar Over Burpees

  • Gymnastics

Tuesday 28/05/19

1) Every 90 Secs for 12 Mins 3 Deadlifts @ 75% of 1rm 2) 15 Min AMRAP 5 Deadlifts 10 Pull Ups 30 Double Unders

606, 2019
  • CrossFit Open 19.1

Thursday 06/06/19

A) 6x2 bench press B) EMOM 16 1. 10-15 Pull ups 2. 15 Wall balls 3. 15 V ups 4. 50 Double unders

506, 2019
  • Beth Gammage CrossFit

Wednesday 05/06/19

A) Establish a max power clean B) Complete 40-30-20-10 reps of Power cleans 60/40 Dips/push ups Calories (20 min time cap)

406, 2019

Tuesday 04/06/19

A) 5x6 front rack lunges B) 7 rounds for time (18min time cap) 200m run 20 box jumps 20 kbs

306, 2019
  • CrossFit Open 19.2

Monday 03/06/19

A1) Establish a 3RM strict press A2) Then complete 3x3 @ 90% of A1 In between working sets complete 10-20 hollow rocks B) In 12 mins climb as high as possible increasing in 2s STOH 50/35 Over bar burpees TTB

206, 2019
  • Sam Cox GAIN Fitness Norwich

Sunday 02/06/19

1) EMOM x 8 Mins 5-10 Pull Ups 2) EMOM x 24 15/12 Cals 10 Hang Power Cleans 10 Back Squats 30-50 Double Unders

106, 2019
  • Jake CrossFit

Saturday 01/06/19

1) Build to a Heavy Clean 2) 18 Min AMRAP 3 Cleans 6 STOH 9 Front Squats 12 Bar Over Burpees

3105, 2019
  • CrossFit Wall Balls

Friday 31/05/19

1) In 10 Mins complete 50 DB Snatch 50 Single Arm OH Squats (Max calories in Remaining time) ((Split the work How you like)) 2) 10 Min AMRAP 10 Pull Ups 20 Calories 30 Wall Balls 10 Min AMRAP 20m Bear Crawl 20 KB Swings

3005, 2019
  • GAIN Fitness Norwich

Thursday 30/05/19

1) 12 Mins to Build to a 3RM Back Squat 2) 15 Min Cap 21 HSPU 21 Back Squats 200m Run 15 HSPU 15 Back Squats 200m Run 9 HSPU 9 Back Squats 200m Run

2905, 2019
  • Michael Banister CrossFit

Wednesday 29/05/19

1) EMOM x 10 Mins 1 Snatch + 1 Hang Snatch @ 75% 2) 8 Min AMRAP 8 Hang Power Snatches 8 Back Rack Lunges Rest 2 Mins 5 Min AMRAP 10 TTB 10 Bar Over Burpees

2805, 2019
  • Gymnastics

Tuesday 28/05/19

1) Every 90 Secs for 12 Mins 3 Deadlifts @ 75% of 1rm 2) 15 Min AMRAP 5 Deadlifts 10 Pull Ups 30 Double Unders