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