New Year's Eve

NBCF New Year's Eve WOD 

For time:

20 Hspu

15 power cleans

20 air squats

15 jerks

20 sit-ups 

15 front squats

20 hr push ups

15 back squats

20 wall balls

15 front squats

20 Burpees

15 snatches

Rx - 95/65

CRX - 135/95

Tuesday 12/30

Strength

Emom 10

Odd - strict press @ 70% x 6

Even - lateral Burpees x 8

WOD 

10-9-8-7-6-5-4-3-2-1

KBS @ 53/35

Pull ups

NBCF competitors

WOD - KBS @ 70/53 and c2b 

Monday 12-29

Skill
Double unders

Strength
Front Squats 4 x 6 @ 75%

WOD
AMRAP 5
Man Makers @ guys - 35#+ girls - 0 - 35#

Friday 12/26

Strength

Emom 10

Odd: 5 bench press

Even: 10 back squats

WOD:

3 RFT

25 air squats

20 T2B

15 HSPU

400m run

Wednesday 12/24

Jolee's Birthday Warm Up
For time
12 - sit ups
21 - kbs
14 - sit ups
26 - kbs

Wod:
21 Deadlifts 135/95
21 box jumps 24/20
15 Deadlifts 185/115
15 box jumps
9 deadlifts 225/135
9 box jumps

NBCF competitors
WOD weights - 225/155, 275/185, 315/205
WOD box - 30/24

NorBeau Santa

Tuesday 12/23

"The 12 Days of Christmas"

It's like the song, come sing with us NorBeau style!!!!!

Monday 12/22

Strength

Front Squat 5 x 5

WOD:

3rft

15 pull ups

25 wall balls 20/14

35 double unders

NBCF competitors

WOD - c2b

Friday 12/19

Thursday 12/18

Strength :
Deadlift 5 x 5 climbing

Wod:
AMRAP 12
200m run
40 walking lunges
10 deadlift 185/135

Cody Woodward 

Wednesday 12/17

Strength:
6 sets of:
2 split jerks climbing
5 strict pull ups

Wod:
AMRAP 8
3-6-9... Push Press @ 115/75
5-10-15... Air squats

NBCF competitors
Barbell 135/95

Tuesday 12/16

Skill:
Tabata - 6 intervals each
Plank, handstand, hollow rock from bar, L-sit

Wod:
3RFT
400m run
20 burpees
40 double unders

Monday 12/15 -- Happy Birthday Jennifer!!

Strength
Clean
5-5-3-3-3-1-1-1-1

WOD
"Jenn's Dirty Thirty"
For time
"Grace"
30 Clean & Jerks @ 135/95
Rest 2 min
30 back squats @ 115/75
30 sit ups
30 pull ups

NBCF competitors
OHS / C2B

Friday 12/12 -- partner WOD

Strength

Front squat 5-5-5-3-3-3-1-1-1

WOD 

One partner works at a time

2 RFT

50 Wallballs 20/14

50 SDHP 53/35

50 Burpees

50 Pull Ups

50 Push Press 75/55

Rest 1:00

NBCF competitors

3 rounds of WOD 

Thursday 12/11

Bounding
7 x 7 seated box jump

WOD
AMRAP 12
200m run
4 tire flips
12 hand release push ups

Wednesday 12/10

Strength

Snatch 1 RM

WOD:

21-15-9-15-21

Power Snatch 75/55

Abmat sit ups

Monday 12/9

Strength

Strict Press 1 RM

WOD:

"Open 13.2"

Amrap 10

5 shoulder to overhead 115/75

10 deadlift 115/75

15 box jumps 24/20

Monday 12/8

Strength

Back Squat 7 x 1

WOD:

5 RFT

10 thrusters 95/65

10 knees to elbows

10 Burpees 

Connor and Shelbi at the Pistols and Guns partner competition 

Friday 12/5

Snatch

Every 30 sec for 5 min perform 2 power snatch

Pick weight

WOD 

3rft

15 power snatches 95/65

15 wall balls 20/14

NBCF competitors 

115/75

Thursday 12/4

"Boat Race"

4 rounds each for time

500m row

400m run

3 min rest between rounds

** nobody likes these days, but if your serious about your fitness make it a priority 

Wednesday 12/3

WOD:

Amrap 18

15 goblet squats 45/25

12 push jerks 95/65

9 t2b

After Party

Rope Climbs

NBCF Competitors

Barbell 115/75

                         Leslie Wilkins 

Tuesday 12/2

Strength

Deadlift 7 x 2 climbing

WOD:

21-15-9

Deadlift 225/155

Pull ups

NBCF competitors

C2B pull ups

                       Cody Kolander

Monday 12/1

Strength:

1 RM clean and jerk

Wod:

Amrap8

5 clean and jerk 135/95

10 lateral Burpees

20 double unders

Wednesday 11/26

Skill:
5 x clean + 5 front squats
Working up to weight used in WOD

WOD:
3rft
10 front squats @ 135/95
10 burpee pull ups

NBCF competitors
Wod:
2rft
10 front squats @ 205/155
10 burpee muscle ups

Tuesday 11/25

Skill:

Emom10

Even: 30 sec handstand hold

Odd: 10 pause air squats

Wod:

3rft

30 KBS 53/35

25 Wallballs 20/14

200m run

NBCF competitors 

KBS 70/53

Monday 11/24

WOD:

15 Minute AMRAP
RX:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 95/65
10 Chest to Bar Pull ups

Scaled:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 75/45
10 Jumping Chest to Bar Pull ups

Masters:
60 Calorie Row
50 Lateral Burpees
30 Ground to Overhead 75/45
10 Jumping Chest to Bar Pull ups

Miranda Boddie 

Friday 11/21

Strength:
Front squats 5 x 3 add 5#

Wod:
4 RFT
6 thrusters 95/65
12 jumping squats
18 air squats
Rest 2 min between rounds
Max effort each round

NBCF competitors 

Med ball

Thursday 11/20

Core!!!!

Wod:

Amrap 20

15 power cleans 95/65

400m run

Wednesday 5am aftermath!! 

Wednesday 11/19

Strength:
Strict Press 5 x 5 add 5#

Wod:
AMRAP 10
10 push press 95/65
10 kbs 53/35
10 box jumps 24/20

NBCF competitors
Barbell 115/75

Tuesday 11/18

Strength:
Deadlift 5 x 5 climbing

WOD:
For Max reps
"Tabata Something Else"
8 intervals each of
Pull ups
Push ups
Sit ups
Squats

Monday 11/17

Strength - Battle Series Week 3

10 Minute Clock (6 Attempts Allowed)
1 Rep Max from the Rack

RX: Max OH Squat
Scaled: Max Back Squat
Masters: Max Front Squat

Notes:
The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

Score: Weight of the heaviest successful attempt.

WOD:

3 RFT

100 double unders

20 power snatch 95/65

Friday 11/14

Clean technique:
5 sets of
High hang squat clean + hang squat clean + squat clean

WOD:
AMRAP 11
1 power clean @ 135/95
10 hspu
2 power cleans
10 hspu
3 power cleans
10 hspu
Continue as long as possible

NBCF competitors
Barbell:  205/155

Thursday 11/13

"Deck of Cards" -- Partner Style

Hearts = ???

Diamonds = ???

Spades = ???

Clubs = ???

Wednesday 11/12

Skill:

12 min practice

Handstand / handstand walk / Hspu 

Squat therapy

Wod:

30-20-10

KBS 53/35

Front squat 95/65

Abmat sit up

NBCF Competitors

Wod- KBS 70/53 Barbell 115/75

Tuesday 11/11

The Three Wise Men Veterans Day Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. To honor these veterans, we’re asking individuals to participate in a tribute workout in their home gyms across the country this Veterans Day.

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Monday 11/10

Strength:
Strict Press 5 x 5 add 5#

WOD:
Battle Series WOD 2

AMRAP 12
30 Double unders
15 wallballs 20/14
10 deadlift 185/135

Friday 11/7

Strength:
Emom7
Snatch x 2 @ 60%

WOD:
AMRAP 10
5 snatch @ 95/65
7 lateral burpees
9 pull ups

NBCF competitors
WOD:
Squat snatch
C2B

Chris Danna 

Thursday 11/6

Strength: 

Strict Press 5 x 5 add 5#

Partner WOD:

Amrap 16

Partner 1: 100m farmers carry 53/35

Partner 2: 10 Burpees

**alternate duties

NBCF competitors

Push press 5 x 5 climbing

Wednesday 11/5

Core:
Tabata - 4 interval each
Hollow rock
Supermans

WOD:
For time
400m run
40 pull ups
40 squats
400m run
40 HR push ups
40 sit ups
400m run

Cody Woodward 

Tuesday 11/4

WOD:
5RFT
10 push jerks 115/75
10 front rack step out lunges
40 double unders

NBCF competitors
Barbell 135/95

Connor and Mikey 

Monday 11/3

Strength:

Back Squat 3 x 5 across (add 5#)

WOD:

"Battle Series WOD 1"

7 Minute AMRAP
Rep Ladder Doubles

RX:
2 Cleans 135/95
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Scaled & Masters:
2 Cleans 95/65
2 Box Jump Overs 24”/20”
4 Cleans
4 Box Jumps Overs
8 Cleans
8 Box Jump Overs
16 Cleans
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed.

Friday 10/31

Skill:

Snatch

Wod:

Amrap 12

7 power snatch 115/75

14 toes to bar

200m run

NBCF Competitors

WOD- 135/95

Turn up aftermath 

Thursday 10/31

"Turn up Thursday "

Wednesday 10/29

Strength:
7 x 3 speed deadlifts

WOD:
"Diane"

Kirbie Humble 

Tuesday 10/28

Skill: 
OHS and Handstand hold

WOD:
3rft
15 OHS
30 Abmat sit ups
45 double unders

Monday 10/27

Strength:

Emom 10

Even: 5 strict press - add 5#

Odd: 20 air squats

Wod:

For time

21-15-9

KBS 53/35

Pull ups

400m run after each

NBCF Competitors 

WOD- KBS 70/53 and C2B

Friday 10/24

Strength:

Deadlift 5 x 3 climbing 

Wod:

"Karen"

Thursday 10/23

Strength:
Strict Press 3 x 5 across add 5#
Bent over row 3 x 5 across

WOD:
AMRAP 9
20 kbs 53/35
15 pull ups
10 ring dips

NBCF competitors
Strength: split jerk 5 x 3

WOD: strict pull ups

Wednesday 10/22

Partner WOD
For time

80 Clean and Jerks

Pick your weight and go hard!!

Tuesday 10/21

Skill - 

Pull ups 7 x 5

Or

Muscle ups 6 x 4

WOD:

For time

14-12-10-8-6-4-2

Burpees box jump 24/20

Knees to Elbow

Monday 10/20

Strength:
Back squat 5 x 5 across

WOD:
For time:
400 m run
100 double unders
80 air squats
400 m run
60 push ups
40 deadlifts 115/75
400 m run
20 power cleans 115/75
10 shoulder to overhead

NBCF competitors:
WOD- 135/95

Sheah Bodle

Friday 10/17

Strength:
Front squat 5 x 3

WOD:
"Isabel "

Mikey Adams 

Thursday 10/16

Strength:
Push Jerk 5 x 3 climbing

WOD:
7 RFT
200m run
10 Burpees
10 pull ups
Rest 1 min

NBCF Competitors
WOD- Max effort muscle ups

John Arcana