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Spitfire YouTube Channel Launched!!
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Stay up to date with the newest and most diverse CrossFit Gym in Norwich!!
Check it out here: CrossFit Spitfire YouTube Channel
Programming for Week Commencing 12th September
Monday:
Strict Press 5 X 5 @75%
Rest 2 minutes
Push Press 5 X 5 @75%
Rest 2 minutes
3 Rounds
30 DUs
20 Push Press @50/35kg
30 DUs
20 Ring Dips
After Class Extra:
50 Strict Pull-ups
Tuesday:
Back Squat 7 x 3 @90%
30-20-10
KB Snatch @24/16kg (alternate 5 each arm)
Press-Ups
After Class Extra:
A.1 2 X ME Dead Hang Hold
A.2 2 X ME Hollow Body Hold
Rest 30 seconds / 2 minutes
Wednesday:
Barbell Cycling
Hang Power Snatch
10-8-6-4-2
Hang Snatch
10-8-6-4-2
Power Snatch
10-8-6-4-2
Snatch
10-8-6-4-2
Thursday:
Rope Climbing… with a twist 🎪
Skin the Cat
4 Rounds
Minute 0-2 Row 400 + 8 Burpees
Minute 2-4 50 DU + 8 Box Jumps@30/24″
Minute 4-6 Run 400 + 8 Wallballs@9/6kg
….etc (24 mins total of work)
Friday:
20 mins to work up to a heavy for the day 2 X Clean and 2 X Jerk
Practice Clean and Jerk cycling
‘Grace’
For time:
30 X Clean & Jerk @62.5/42.5kg
Saturday:
In Pairs:
50-40-30-20-10
Synchro Burpees
Synchro Thrusters @20/15kg
Synchro Lunges
Synchro KB Swings @24/16kg
Gymnastics:
Burpee Masterclass / Handstand Press Up Technique
Sunday:
🎉🏋🏽Paul Chapmans Birthday WOD!🏋🏽🎉
For time:
1 mile run
1 X Rope Climb
51 X Hang Power Cleans @35/20
1 X Rope Climb
51 X Press Ups
1 X Rope Climb
51 X Sit Ups
1 X Rope Climb
51 X Wall Balls 9/6kg
1 X Rope Climb
Eat as much cake as you can 😋🍰🍰😋
1 mile run
Programming for Week Commencing 5th September
Monday:
5 X 5 Front Squat @75%
Rest 2 minutes
In Pairs
Both Run 600m
50 Thrusters @20/15kg
Both Run 400m
50 Thrusters @20/15kg
Both Run 200m
50 Thrusters @20/15kg
Both Run 100m
50 Thrusters @20/15kg
Tuesday:
Snatch Balance or Snatch Grip Push Press 7 X 3 @ 80% of Snatch
Rest 2 minutes
20 EMOM
1 – 15/12 Calorie Row
2 – 10 Power Snatch
3 – 10 T2B
4 – Rest
After Class Extra:
Accumulate 3 minutes Hollow Body
Accumulate 3 minutes Arch Hold (Superman)
Wednesday:
Handstand Walking / Static Hold Practice & Progressions
For time:
50 Double Unders
40 Russian KB Swings @32/24kg
30 Box Jumps @24/20″
50 Wallballs 9/6kg
30 Box Jumps @24/20″
40 Russian KB Swings @32/24kg
50 Double Unders
Thursday:
5 X 5 Deadlift @80%
Rest 2 minutes
Work on Power Clean movement
For Time
75 Power Cleans @60/40kg
(Starting with and EMOM 5 Burpees)
After Class Extra:
100 Sit Ups
Friday:
15 Minute Time Cap
10 Rounds
200m Row
8 Over Erg* Burpees
(If you finish 10 Rounds reset Erg and Row for Max Meters)
*Erg = Rower
Rest 6 Minutes
15 Minute Time Cap
8 Rounds
Run 100m
6 Front Squats @60/40kg
(If you finish the 8 Rounds Max Reps Front Squats)
Saturday:
In teams of 3-5 rotating every 5 minutes for 30mins:
A) Max Effort (ME) Truck Push / Pull X 2 @Team Mates in Back of Truck (weather permitting) 🚛
B) ME Sled Push X 2 @Bodyweight+ 🚂
C) ME Tyre Flips X 4 + Sledgehammer Strikes X 12 🚜🔨
Rest 5 mins
50-40-30-20-10
DUs
Pistols
Gymnastics:
Bar Muscle Up
Sunday:
Hero workout ‘Hotshots 19’
6 rounds:
30 Squats
19 Power Cleans @62.5/42.5kg
7 Strict Pull-ups
400 Meter Run
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.
Programming for Week Commencing 29th August
Monday:
Bank Holiday! 🎉😎
Hannah will be supervising open gym 9-12am and programming will be available on the board for you to do with her or in your own time 🏋🏽
Tuesday:
10 AMRAP
21-15-9-ME Calorie Row
Calories Row
Box Jumps 24/20″
Burpees
Rest 6 minutes
10 AMRAP
40-30-20-10-ME Wallballs
Wallballs 9/6kg
Sit Ups
20-20-20-20
*4 X Bear Crawl lengths every time you drop or stop on the wall balls
Rest 6 minutes
10 AMRAP
15 Russian KB Swings @32/24kg
15 Press Ups
15 Air Squats
Wednesday:
20 Minutes to work up to a heavy for the day: 1 Snatch + 2 Hang Snatch.
10 mins, every 30 Seconds @70% ⬆ 1 Snatch + 1 Hang Snatch
Back Squat 6 X 2 @85/90%
Rest 2 minutes
Thursday:
Spilt Jerk
4 X 8 @70%
Rest 2 minutes
Strict Press
4 X 8 @70%
Rest 2 minutes
12 AMRAP
14/10 Press Ups
10 Weighted Pistols 16/8
6 Strict Pull-up
10m Handstand Walk / 2 Wall Walks
Friday:
20 Minutes to work up to a heavy for the day Clean & Push Jerk
14 EMOM
1- 5 Clean & Push Jerk @50%⬆️
2- 12 Burpees
After Class Extra:
Step Out Goblet Lunge 4 X 20 @32/24kg
Rest 2 minutes
Saturday:
In Pairs
To Start 2K Row
10 Rounds
10 Power Clean @60/40kg
12 STOH @60/40kg
14 Front Squats @60/40kg
To Finish 2K Row
Gymnastics:
Back Lever
Sunday:
Hero workout ‘Lee’
5 Rounds:
400 meter run
1 Deadlift @155/110kg
3 Squat cleans @85/55kg
5 Push jerks @85/55kg
3 Muscle-Ups
1 Rope climb
Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.
Programming for Week Commencing 22nd August
Monday:
For time:
50 Wallballs @9/6kg
Run 200m
40 Wallballs @9/6kg
Run 400m
30 Wallballs @9/6kg
Run 600m
20 Wallballs @9/6kg
Run 800m
10 Wallballs @9/6kg
After Class Extra:
8 EMOM
E- 10 Hanging Leg Raises
O- 30 seconds Chin Over Bar Hold
Tuesday:
Barbell Cycling
Hang Snatch
10-8-6-4-2
Power Snatch
10-8-6-4-2
Hang Clean
10-8-6-4-2
Power Clean
10-8-6-4-2
Wednesday:
A) 4 X 8 Bench Press @70/75%
B) 4 X 2 Sled Push @Bodyweight+
C) 4 X 4 Tyre Flips
10-1
Ring Dip
HSPU
Upright Row
Strict Press
After Class Extra:
A.1 2 X ME Diamond Press Ups
A.2 2 X ME Goblet Lunges @32/24kg
Rest 30 seconds / 2 minutes
Thursday:
Work up to a Heavy 3 Rep Cluster
10-1 @70%⬆️
Cluster
Clean
STOH
After Class Extra:
L-Sit Hold on Boxes
4 X 30 seconds / 60 seconds rest
Friday:
🏋🏽🎉Josie & Dave Birthday Special🎉🏋🏽
In Pairs:
For Time:
5 rounds
30 Box Jumps @24/20″
20 Bar over Burpees
10 Power cleans @60/40kg
Rest / Eat Cake 10 minutes
For Time:
5 Rounds
4 Muscle Ups / 10 Strict Pull-ups / Chest to Bar
10 Strict HSPUs
10 T2B
2 Rope Climbs
Saturday:
Spitfire will be hosting the shared Team WOD classes with CrossFit Gain at 9 & 10am with a BBQ afterwards!!
Programming will be announced on the day… 😀
Gymnastics:
Pistols and Rope Climbs
Sunday:
Hero workout ‘Arnie’
With a single 32/24kg kettlebell
21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.
