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Workout of the day
  • Gary Thompson Pull Ups

Tuesday 07/05/19

1) 10 x Lengths Each Arm Bottoms Up KB Walks AHAP 2) 10 Min Cap 21-15-9 Pull Ups OH Lunges Burpees

  • Alex Fenn & Rob McLaggen doing snatches

Monday 07/05/19

Final Bank Holiday Spring Series 1) 15 Mins to find to an Olympic Total (1rm Snatch & C&J) 2) 10 Rounds (5 Each) 10 Single Arm OH Press (Each Arm) 10 DB Box Step Overs Partner must be hanging from the pull-up bar during the workout

  • Katie Bowers CrossFit

Sunday 05/04/19

1) Pull Up 6x4 Weighted Pull Ups Rest 90 seconds between attempts 2) For Time 30 Pull Ups 20 Hang Squat Cleans 150 Double Unders

  • Mike & Coach TJ GAIN Fitness Norwich doing Handstand Pushups

Saturday 04/05/19

1) Push Press 7x3 @70% of 1rm Jerk 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) 21-15-9 Front Squats HSPU

  • Jordan Gilmore

Friday 03/05/19

1) 30 Mins to Find CrossFit Total - 1RM Back Squat - Deadlift - Strict Press 2) Complete back to back Karen (150 wall Balls) Helen 3 x Rounds 400m Run 21 x KB swings 12 x Pull Ups Annie 50-40-30-20-10 Double Unders Sit-ups

  • Burpees to target

Thursday 02/05/19

1) Step Back Lunges 5x8 @60% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00 2) 10 Min Cap 12 DB Snatch 1-2-3-4-5-6-7-8-9-10 Burpees to Target

  • Andy Herbert performing a Snatch

Wednesday 01/05/19

1) EMOM x 12 Mins 2 x Snatch @ 75% 2) For Time (18 min cap) 5 Rounds 7 C2B Pull-Ups 10 STOH 400m Run

  • Burpees over the bar

Tuesday 30/04/19

1) Deadlift 5x5@ 80% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 18 Min Time Cap 150 DU 30 Deadlift 30 Bar Facing Burpees 100 DU 20 Deadlift 20 Bar Facing Burpees 50 DU 10 Deadlift 10 Bar Facing Burpees

  • Joel Allard doing box jumps

Monday 29/04/19

1) EMOM x 12 Mins 2 x Cleans @ 80-85% 2) In 12 Mins complete 3 Rounds 20 Pull Ups 20 Box Jumps 40 Double Unders Remaining Time Max Power Cleans 70/40kg 3) in a 10 Min Window progress as far as possible 10 Calories 10 Wall Balls 20 Calories 20 Wall Balls 30 Calories 30 Wall Balls Etc adding 10 each round

Sunday 28/04/19

1) Ring Dip 7x3 Weighed Ring Dips Rest 90 seconds between attempts 2) 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 24 x Double Unders

705, 2019
  • Gary Thompson Pull Ups

Tuesday 07/05/19

1) 10 x Lengths Each Arm Bottoms Up KB Walks AHAP 2) 10 Min Cap 21-15-9 Pull Ups OH Lunges Burpees

605, 2019
  • Alex Fenn & Rob McLaggen doing snatches

Monday 07/05/19

Final Bank Holiday Spring Series 1) 15 Mins to find to an Olympic Total (1rm Snatch & C&J) 2) 10 Rounds (5 Each) 10 Single Arm OH Press (Each Arm) 10 DB Box Step Overs Partner must be hanging from the pull-up bar during the workout

505, 2019
  • Katie Bowers CrossFit

Sunday 05/04/19

1) Pull Up 6x4 Weighted Pull Ups Rest 90 seconds between attempts 2) For Time 30 Pull Ups 20 Hang Squat Cleans 150 Double Unders

405, 2019
  • Mike & Coach TJ GAIN Fitness Norwich doing Handstand Pushups

Saturday 04/05/19

1) Push Press 7x3 @70% of 1rm Jerk 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 2) 21-15-9 Front Squats HSPU

305, 2019
  • Jordan Gilmore

Friday 03/05/19

1) 30 Mins to Find CrossFit Total - 1RM Back Squat - Deadlift - Strict Press 2) Complete back to back Karen (150 wall Balls) Helen 3 x Rounds 400m Run 21 x KB swings 12 x Pull Ups Annie 50-40-30-20-10 Double Unders Sit-ups

205, 2019
  • Burpees to target

Thursday 02/05/19

1) Step Back Lunges 5x8 @60% of 1rm Front Squat 0:00, 2:30, 5:00, 7:30, 10:00 2) 10 Min Cap 12 DB Snatch 1-2-3-4-5-6-7-8-9-10 Burpees to Target

105, 2019
  • Andy Herbert performing a Snatch

Wednesday 01/05/19

1) EMOM x 12 Mins 2 x Snatch @ 75% 2) For Time (18 min cap) 5 Rounds 7 C2B Pull-Ups 10 STOH 400m Run

3004, 2019
  • Burpees over the bar

Tuesday 30/04/19

1) Deadlift 5x5@ 80% of 3rm 0:00, 2:30, 5:00, 7:30, 10:00 2) 18 Min Time Cap 150 DU 30 Deadlift 30 Bar Facing Burpees 100 DU 20 Deadlift 20 Bar Facing Burpees 50 DU 10 Deadlift 10 Bar Facing Burpees

2904, 2019
  • Joel Allard doing box jumps

Monday 29/04/19

1) EMOM x 12 Mins 2 x Cleans @ 80-85% 2) In 12 Mins complete 3 Rounds 20 Pull Ups 20 Box Jumps 40 Double Unders Remaining Time Max Power Cleans 70/40kg 3) in a 10 Min Window progress as far as possible 10 Calories 10 Wall Balls 20 Calories 20 Wall Balls 30 Calories 30 Wall Balls Etc adding 10 each round

2804, 2019

Sunday 28/04/19

1) Ring Dip 7x3 Weighed Ring Dips Rest 90 seconds between attempts 2) 12 x Min AMRAP 6 x Pull Ups 12 x KB Swings 24 x Double Unders