Wednesday 10/1

Strength:
Deadlift 5-5-3-3-3-1-1-1-1

WOD:
AMRAP 9
5 Deads
15 air squats
25 double unders

NBCF competitors

WOD:  275/185

Tuesday 9/30

Skill:
Emom 10
Even: pull ups x 6
Odd: hspu x 5

WOD:
For Time

400m run
Then-
2 rounds of
12 Power Snatch @ 95/65
12 T2B
Then-
400m run
Then-
2 rounds of
12 Power Snatch
12 T2B
Then-
400m run

NBCF competitors

WOD: same

Leslie Wilkins 

Monday 9/29

Strength:

Split Jerk 5 x 3 across

WOD:

21-15-9

Thruster @ 95/65

Box jump 24/20

NBCF Competitors

WOD: 115/75 and 30/24

Friday 9/26

Strength:
Back squat 10 x 3 climbing

WOD:
For time:
50 med ball cleans
40 med ball russian twists
30 med ball sit ups
20 med ball push ups
10 wall balls

NBCF Competitors

WOD: same

Jacoby Franks

Thursday 9/25

"Nicole"

AMRAP 20
400m run
Max effort pull ups
Score is total pull ups completed

Wednesday 9/24

Skill:

Emom 12

Even: 35 sec handstand hold

Odd: 10 single arm kb thruster

WOD: For time

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

Back Squat @ 135/95

w/ 20 double unders after each set

NBCF Competitors

WOD- 155/105

Emom 10

Even: 15 ghdsu

Odd:  20 hip ext

Jim!!! 

Tuesday 9/23

Strength - Snatch
7 x 3 hang power snatch

Skill - snatch

WOD -
AMRAP 7
3 Power Snatch @ pick weight
7 Bar facing burpees

NBCF Competitors

Strength - Hang Snatch Complex
7 x power + power & ohs + squat snatch

WOD - Squat Snatch

Cecile McDonald 

Monday 9/22

Strength:

Push Jerk 5 x 3

WOD:

Amrap 15

15 box jumps 24/20

12 push jerks 115/75

9 v - ups

NBCF Competitors

1) WOD: same

2) Pull up progression

Emom6 x 7 c2b

3) Skills

Emom12

Even: rope climb x 1 - 3

Odd: pistols x 10

Friday 9/19

Skills:  

Pull up progression 

Emom7 x 6 unbroken pull ups

WOD:

Amrap 20

10 front squats @ 95/65

30 abmat sit-ups 

400m run

NBCF Competitors:

WOD: barbell @ 135/95

Thursday 9/18

Skills:

Handstand / Handstand push up

WOD:  With a partner

3 RFT 

40 Deadlifts 155/105

35 med ball jumping lunges

30 HR clapping push ups

Post WOD:

Death stretch

Gravity splits

NBCF Competitors:  With a partner

3 RFT 

40 Deadlifts 185/135

35 pistols

30 Hspu 

Wednesday 9/17

Strength:

Front Squat 

10-8-6-4-2 climbing 

WOD:

"Open 12.1"

AMRAP 7

Burpees

Post WOD:  

Foam roll

Lacrosse ball

NBCF Competitors

1) WOD - same as class

Tuesday 9/16

Skills:

Pull up progression

Emom x 7 -- 5 unbroken pull ups (comp c2b)

WOD:

For Time

25 box jumps 24/20

200m run

15 power cleans 135/95

400m run

15 power cleans

200m run

25 box jumps

Post WOD:

Mobility

NBCF Competitors:

Skills:  C2B on pull up progression

WOD:

Barbell 155/105

Monday 9/15

Strength:
Push Press 5 x 5 across
With 5 front squats between each set (used as warm up, not strength)

WOD:
5 RFT
9 t2b
11 thrusters @ 95/65

Post WOD:
Death stretch
Banded shoulder stretch

NBCF Competitors:
Barbell at 115/75

Friday 9/12

1) Emom x 9
Squat clean + hang power clean (med-heavy)

2) For Time
400m run
45 hang power clean 115/75 -- 135/95
45 air squats
400m run

Thursday 9/11 -- Seven Heaven

7 RFT  CRX

7 pull ups -- c2b or 2 muscle ups
7 push jerks 135/95 -- 155/105
7 t2b

Mikey and Connor 

Wednesday 9/10 -- Farmers Walk

AMRAP 5
100m farmers carry @ 53/35
Plate OH walking lunge x 12 @ 45/25

Rest 5 min

AMRAP 5
100m run
25 double unders

Full House!! 

Tuesday 9/9 - Fight Gone Bodyweight

3 rounds for Max reps

1 min:  squats
1 min:  HR push ups
1 min:  sit ups
1 min:  burpee
1 min:  box jumps
1 min:  rest

Mikey Adams 

Monday 9/8 -- Ham Sandwich

For Time:

50 Wallballs 20/14
25 Deadlifts 225/155
50 Wallballs 20/14

*EMOM complete 5/2 burpees

David Beadle 

Friday 9/5 -- Boat Race

3 rounds each for time

500m row
400m run

Thursday 9/4 -- Double Trouble

For one total time

3 rounds
5 squat clean thrusters 135/95
10 pull ups

3 rounds
5 squat clean thrusters 115/75
10 t2b

Wednesday 9/3 -- Lauren's B-Day WOD

Lauren's birthday was on Labor Day so we are celebrating it today. She picked the movements!!

1 Round for Time

91 Double Unders/Singles
9 OHS/FS @ 115/75
23 Sit ups
23 OHS/FS
9 Sit ups
91 Double Unders

Tuesday 9/2 -- Walk it out

AMRAP 10

21 KBS 53/35
15 Walking lunge KB under
9 HR Push up