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Workout of the day
  • Richard perform a clean

Monday 10/06/19

1) EMOM x 10 Mins 1 x Power Clean + 1 x Hang Squat Clean @ 80% of 1RM C&J 2) 5 Rounds 5 Pull Ups 10 Burpees 20 Hang Power Cleans *** Remaining Time Max Calories

  • Sarah Handstand Crossfit

Sunday 09/06/19

1) Deadlift 5x5 2) 15 Min EMOM - Double Unders - Handstand Walk - Kettlebell Lunges

  • CrossFit Runners

Saturday 08/06/19

1) 6x4 Front Squats 2) 15 Min AMRAP 5x Squat Cleans 20x Wall Balls 200m Run

  • Pete Atkinson GAIN Fitness Norwich

Friday 07/06/19

1) Establish a max hang snatch 2) 16 Min AMRAP 10x Toes to Bar 20x Hang Power Snatches 50x Double Unders 3) 150 Calories

  • 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

1006, 2019
  • Richard perform a clean

Monday 10/06/19

1) EMOM x 10 Mins 1 x Power Clean + 1 x Hang Squat Clean @ 80% of 1RM C&J 2) 5 Rounds 5 Pull Ups 10 Burpees 20 Hang Power Cleans *** Remaining Time Max Calories

906, 2019
  • Sarah Handstand Crossfit

Sunday 09/06/19

1) Deadlift 5x5 2) 15 Min EMOM - Double Unders - Handstand Walk - Kettlebell Lunges

806, 2019
  • CrossFit Runners

Saturday 08/06/19

1) 6x4 Front Squats 2) 15 Min AMRAP 5x Squat Cleans 20x Wall Balls 200m Run

706, 2019
  • Pete Atkinson GAIN Fitness Norwich

Friday 07/06/19

1) Establish a max hang snatch 2) 16 Min AMRAP 10x Toes to Bar 20x Hang Power Snatches 50x Double Unders 3) 150 Calories

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