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Workout of the day
  • 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

  • CrossFit Handstands

Sunday 16/06/19

1) EMOM x 8 Mins 5-10 HSPU 2) 16 Min AMRAP 12M Bear Crawl 8 TTB 6 Man Makers

  • CrossFit Pull Up

Saturday 15/06/19

1) Build to a Heavy Squat Clean + Hang Power Clean + Jerk 2) 15 Min AMRAP 4 GTOH (HEAVY) 8 Pull Ups 32 Double Unders

  • CrossFit Box Jump

Friday 14/06/19

1) 12 Min Ladder Going up in 1s Single Arm DB Thruster Pull Ups 2) 16 Min AMRAP 10 Burpees 10 Box Jumps 10 Calories

  • CrossFit Calories

Thursday 13/06/19

1) EMOM x 10 Mins 3 x Deadlift @ 70-75% 2) EMOM x 20 Mins 15/12 Calories 10 Pendlay Rows 50 Double Unders 12 Front Rack Lunges

  • CrossFit Snatch

Wednesday 12/06/19

1) In 12 Mins Build to a Heavy Power Snatch 2) 8 Min AMRAP 8 STOH 8 Burpees 8 Min AMRAP 8 GTOH 8 Front Squats

  • Brendon King GAIN Fitness

Tuesday 11/06/19

1) Every 90 Secs x 12 Mins 1 x Back Squat @ 85% 2) 14 Min AMRAP 7 x TTB 7 x Back Squat 7 x Press Ups

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

1606, 2019
  • CrossFit Handstands

Sunday 16/06/19

1) EMOM x 8 Mins 5-10 HSPU 2) 16 Min AMRAP 12M Bear Crawl 8 TTB 6 Man Makers

1506, 2019
  • CrossFit Pull Up

Saturday 15/06/19

1) Build to a Heavy Squat Clean + Hang Power Clean + Jerk 2) 15 Min AMRAP 4 GTOH (HEAVY) 8 Pull Ups 32 Double Unders

1406, 2019
  • CrossFit Box Jump

Friday 14/06/19

1) 12 Min Ladder Going up in 1s Single Arm DB Thruster Pull Ups 2) 16 Min AMRAP 10 Burpees 10 Box Jumps 10 Calories

1306, 2019
  • CrossFit Calories

Thursday 13/06/19

1) EMOM x 10 Mins 3 x Deadlift @ 70-75% 2) EMOM x 20 Mins 15/12 Calories 10 Pendlay Rows 50 Double Unders 12 Front Rack Lunges

1206, 2019
  • CrossFit Snatch

Wednesday 12/06/19

1) In 12 Mins Build to a Heavy Power Snatch 2) 8 Min AMRAP 8 STOH 8 Burpees 8 Min AMRAP 8 GTOH 8 Front Squats

1106, 2019
  • Brendon King GAIN Fitness

Tuesday 11/06/19

1) Every 90 Secs x 12 Mins 1 x Back Squat @ 85% 2) 14 Min AMRAP 7 x TTB 7 x Back Squat 7 x Press Ups