Blog

Programming for Week Commencing 19th September

image

Monday:

21-15-12-9-6-3
Box Jumps @24/20″
DUs
50-40-30-20-10

Rest 7 minutes

Run 400m

10 Rounds:
10 X Burpees
10 X KB Swings @24/16kg

Run 400m

Tuesday:

πŸŽ‰πŸ‹πŸ½πŸΆBears 2nd Birthday WOD!πŸΆπŸ‹πŸ½πŸŽ‰

Establish a 1RM Bear Complex

6 Rounds:
12 X Power Clean @50/35kg
10 X Push Press @50/35kg
8 X Strict Pull-Up
2 X Lengths Bear Crawl
1 X Dog Treat for Bear

After Class Extra:
A.1 3 X 10 Chin Up
A.2 3 X 20/15 Press Ups
Rest 30 seconds / 2 minutes

Wednesday:

20 Minutes to work up to a heavy 1 Rep Power Snatch or technique work

Power Snatch
12-10-8-6-4-2
Rest 90 seconds between sets

After Class Extra:
Bench Press 5 X 5 @80%

Thursday:

Handstand Walking Practice and Progressions

‘Cindy’

20 min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

After Class Extra:
6 X 3 Front Squat @90%

Friday:

In Pairs (2 minutes work 1 minute rest):

100 Synchronised Thrusters @20/15kg
100 Calorie Row
80 Over Rower Burpees
80 Hang Power Clean @50/35kg
60 Synchronised Thrusters @20/15kg
60 Calorie Row
40 Over Rower Burpees
40 Hang Power Clean @50/35kg
20 Synchronised Thrusters @20/15kg
20 Calorie Row
10 Over Rower Burpees
10 Hang Power Clean @50/35kg

Saturday:

CrossFit Gain Team WOD!!

The 09:00 and 10:00 Team WOD classes will be hosted at CrossFit Gain, book into the class on Teamup but make sure you turn up at CrossFit Gain for the class! Programming will be by Gain. There will also be a BBQ for lunch after the classes πŸ˜€

Address: 9 Gilchrist Close, Bessemer Road, Norwich, NR4 6AT

Spitfire will be open as usual 09:00-14:00 although there will be no formal classes however there will be supervised Open Gym with suggested programming!

Also don’t forget our next Spitfire social with Rounders in the Park from 2pm!!

Sunday:

Hero workout ‘Falkel’

25 min AMRAP:
8 X HSPU
8 x Box Jumps @30/24″
1 X Rope Climb

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

Spitfire YouTube Channel Launched!!

Team Spitfire are pleased to announce the launch of our very own YouTube channel!! Make sure you stay tuned by SUBSCRIBING and enabling notifications for every time a new video is released so you don’t miss it.

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

image

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 πŸŽͺ
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:

πŸŽ‰πŸ‹πŸ½Paul Chapmans Birthday WOD!πŸ‹πŸ½πŸŽ‰

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 πŸ˜‹πŸ°πŸ°πŸ˜‹

1 mile run

Programming for Week Commencing 5th September

image

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) πŸš›

B) ME Sled Push X 2 @Bodyweight+ πŸš‚

C) ME Tyre Flips X 4 + Sledgehammer Strikes X 12 πŸšœπŸ”¨

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

image

Monday:

Bank Holiday! πŸŽ‰πŸ˜Ž

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 πŸ‹πŸ½

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.