Thursday 12/31

"NBCF New Years WOD"

For time

20 HSPU 

16 snatches

20 air squats

16 jerks

20 sit ups

16 deadlifts

20 hand release push ups

16 back squats

20 wall balls

16 front squat

20 burpees

16 power cleans

115/75

NBCF competitors 

135/95

Wednesday 12/30

WOD 

5 rounds for total reps

1 min -- shoulder to overhead 155/105

1 min -- air squats

Tuesday 12/29

WOD 

"Open 14.4"

Amrap 14

60 calorie row, 

50 toes-to-bar, 

40 wall balls @20/14LBS to 10/9'

30 cleans @135/95LBS

20 muscle-ups

Monday 12/28

WOD 

Amrap 10

20 KBS 53/35

10 Burpee Box Jumps 24/20

Thursday New Years Eve - Open Gym 7-10

Friday New Years Day - closed

Thursday 12/24

WOD 

3 RFT 

15 back squats 225/155 (from rack)

20 GHDSU 

Wednesday 12/23

"12 Days of Christmas "

1: muscle up -- C2B, pull up, Ring Row

2: hspu -- box hspu 

3: front squat 115/75

4: clean and jerk

5: lateral burpees 

6: T2B -- T2A

7: deadlift

8: hand release push up

9: KBS 53/35

10: walking lunge steps

11: abmat sit up

12: snatch

Each day will represent the number of reps you do for each exercise. We will do this like the song.. 1, then 2 - 1, then 3 - 2 - 1 etc.

Be ready to get moving quickly, so do some warm up when you get there.  We will start as soon as possible!!

Tuesday 12/22

WOD 

5 RFT 

10 push jerk 135/95 

10 t2b

10 burpees 

NBCF competitors 

155/105

Monday 12/20

WOD 

For time

400m run

100 air squats

50 power snatch 95/65

400m run

NBCF competitors 

115/75

Friday 12/18

WOD 

"Open 13.2"

5 shoulder to overhead @115/75LBS, 

10 deadlifts @115/75LBS, 

15 box jumps @24/20"

Thursday 12/17

"Bring a Friend Day"

Teams of 3-4 -- Funnel Style

Amrap 20

300/250m row

20 DB snatch 50/30

15 Goblet Squats 53/35

Wednesday 12/16

WOD 

Amrap 14

10 hang power cleans 135/95

10 HSPU (sub box)

30 abmat sit ups

NBCF competitors 

165/105

Tuesday 12/15

"Jackie"

1000m row

50 thrusters 45#

30 pull ups

Monday 12/14

WOD 

Tabata - Burpees to plate

Tabata - KBS 53/35

Tabata - Burpees lateral hop over plate

Tabata - KBS

*tabata is 8 rounds of 20 sec on and 10 sec off

Friday 12/11

For Time or Amrap 20 -- with partner

100 thruster 75/55

400m run

100 push press

400m run

100 wallballs

400m run

100 box jump overs 

Split reps as desired, HOWEVER, runs are done together and must be completed by both before moving on to the next exercise

Box Notes: Christmas Party tonight at 7:00!!!

Thursday 12/10

Amrap 12

8 T2B

12 burpees

16 lunges 45/25

Wednesday 12/9

Amrap 6

200m shuttle run

25 air squats

Rest 3 min

Amrap 6

200m shuttle run

25 KBS 53/35 

NBCF competitors 

70/53

REMEMBER, Christmas party is Friday at 7:00!! 

Tuesday 12/8

5 RFT 

10 power clean 135/95

10 shoulder to overhead

40 double unders

REMEMBER, Christmas party is Friday at 7:00!! 

Monday 12/7

Strength

Front squat or Back squat

Work to a heavy single rep

Skill

Max set of pull ups

WOD 

Row 500m as fast as possible 

Friday 12/4

WOD 

AMRAP 8

6-12-18-24-30...

Air squats

3-6-9-12-15...

Pull ups 

NBCF competitors

C2B

Box Notes

2nd Annual NBCF Ugly Christmas Sweater Party

-Friday December 11 at 7:00

-Food will be provided, RSVP so we can get a head count

-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option

Thursday 12/3

"Bring a Friend Day"

AMRAP 20 -- team of 3 or 4

Cal row 12/10

15 KBS 53/35

12 push ups

As soon as person leaves the rower, the next person starts

Wednesday 12/2

WOD

For Time

21-15-9 Power Cleans 135/95 

42-30-18 Box Step Ups 24/20 

NBCF competitors 

155/105

30/24

Box Notes

2nd Annual NBCF Ugly Christmas Sweater Party

-Friday December 11 at 7:00

-Food will be provided, RSVP so we can get a head count

-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option

Tuesday 12/1

AMRAP 15

40 double unders

20 wallballs

10 burpees

Box Notes

2nd Annual NBCF Ugly Christmas Sweater Party

-Friday December 11 at 7:00

-Food will be provided, RSVP so we can get a head count

-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option

Monday 11/30

WOD 

"Open 15.1"

AMRAP 9

15 toes-to-bars, 

10 deadlifts @115/75LBS, 

5 snatches @115/75LBS

Box Notes

2nd Annual NBCF Ugly Christmas Sweater Party

-Friday December 11 at 7:00

-Food will be provided, RSVP so we can get a head count

-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option

Friday 11/27

"The Sampler"

400m run

Then

5 rounds

5 pull ups

10 push ups

15 squats

Then

4 rounds

8 hspu

15 kbs 

Then

3 rounds

15 box jumps

15 t2b

Then

2 rounds

20 wall ball

30 sit ups

Then

1 round

50 burpees

Then

400m run

Wednesday 11/25

WOD -- Partner

For time

4000m row

alternate every 500m

Accessory Strength Work

4 rounds not for time 

20 ghd hip extensions 

max strict pull ups 

10 ring dips 

Tuesday 11/24

WOD 

" Open 12.3"

AMRAP 18

15 box jumps @ 24/20"

12 push presses @ 115/75

9 toes-to-bar

Thanksgiving Week Schedule:

Wednesday, Nov 25 – No 4:30, 530, 630 Classes

Thursday, Nov 26 (Thanksgiving) – Closed

Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM

Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)

Monday 11/23

Everyday Warrior WOD 4

7 Minute AMRAP: Increasing Reps
2 RX Ground to Overhead (RX: 115/75)(Masters, Scaled, Teen: 85/55)
4 RX Alternating Pistols (Masters, Scaled: Wall Balls 20/14)(Teens: Wall Balls 14/10)
4 G2OH
8…
8…
16…
16…

Reps for each movement will continue to double as you progress through each round. Ground to overhead may be performed any way — snatch or clean and jerk, press, or push press. In place of pistols, masters, scaled and teen division will perform wall balls — RX athletes must perform alternating pistols.

Thanksgiving Week Schedule:

Wednesday, Nov 25 – No 4:30, 530, 630 Classes

Thursday, Nov 26 (Thanksgiving) – Closed

Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM

Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)

Friday 11/20

WOD 

7 RFT 

7 power cleans 95/65

7 thrusters 95/65

7 bar-facing burpees

Courtesy of CrossFit.com

Thursday 11/19

"Bring a Friend Day"

All classes are free for anyone to try!!

Wod 

AMRAP 15

200m run

10 HR push ups

15 KBS 

Box Notes:

Thanksgiving Week Schedule:

Wednesday, Nov 25 – No 4:30, 530, 630 Classes

Thursday, Nov 26 (Thanksgiving) – Closed

Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM

Saturday, Nov 28 – gym is CLOSED for BrUTE Gymnastics Seminar (sign up in office)

Wednesday 11/18

Wod

For time:

2000m row

200 double unders -- 400 singles

200 walking lunges

Tuesday 11/17

Wod - with partner

"Heavy Double Grace"

60 clean and jerks 155/105 

With 5 burpees every min on the min, starting min one

NBCF competitors

185/125

Box notes

This Thursday is Bring a Friend Day!

Thanksgiving Week Schedule:

Wednesday, Nov 25 – No 4:30, 530, 630 Classes

Thursday, Nov 26 (Thanksgiving) – Closed

Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM

Saturday, Nov 28 – BrUTE Gymnastics Seminar (sign up in office)

Monday 11/16

Wod

For time: Everyday Warrior WOD 3

9 Dead Lift (RX: 275/185)(Masters, Scaled: 185/115)(Teen: 135/95)

28 Box Jumps (RX: 30″/24″)(Masters, Scaled, Teen: 24″/20″)

14 Thrusters (RX: 135/95)(Masters, Scaled, Teen: 95/65)

30 Pull-Ups (RX: C2B)(Masters, Teen: Standard)(Scaled: Ring Rows)

Box Notes:

This Thursday is Bring a Friend Day!

Thanksgiving Week Schedule:

Wednesday, Nov 25 – No 4:30, 530, 630 Classes

Thursday, Nov 26 (Thanksgiving) – Closed

Friday, Nov 27 (Black Friday) – Open Gym, 7:00 AM – 11:00 AM

Saturday, Nov 28 – Regular Schedule

Friday 11/13

Wod

3 RFT 

300m shuttle run

20 hang power cleans 115/75 

NBCF competitors 

135/95

Thursday 11/12

Wod

6 RFT 

10 HR push ups

15 KBS 

20 Ab mat sit ups

**ladies competing this weekend can practice workout 3 

Wednesday 11/11

JEREMY WISE, BEN WISE, AND BEAU WISE WERE THREE BROTHERS. THE “THREE WISE MEN”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men 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. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

IN THEIR HONOR

Returning veterans struggle with high suicide rates, high unemployment rates, a lack of resources to succeed, and a dwindling support community to look to for assistance. The struggles our veterans face are widely unknown by the general public and are difficult to identify.

As a combat veteran of the Marine Corps, I have lost too many friends. Those who gave the “last full measure of devotion” — a part of sacrifice and service that dates to the founding of our country. But no family should ever lose a veteran once they return from war.

Growing up, my closest friends were my cousins: Jeremy, Ben, and Beau Wise. We called them “The Three Wise Men.” Jeremy and Ben were both killed in action in Afghanistan. Beau remains on active duty in the U.S. Marine Corps.

The “Three Wise Men” tribute exists to raise awareness and funds to help our returning veterans access the help and services they need.

They went to war to defend us. Now it is our obligation to help them. On behalf of all who served and their families, I am asking for your help.

Join us as a competitor, spectator, or sponsor. We look forward to your participation.

Semper Fi,

1. Conditioning
“Three Wise Men”
A. “Jeremy”
AMRAP 4:
5 Hang Snatch, 135/95 (crx squat)
10 Barbell Lateral Burpees

2 minute rest

B. “Ben”
AMRAP 4:
10 Power Clean, 135/95
20 Pull-Ups

2 minute rest

C. “Beau”
AMRAP 4:
15 Box Jump Overs, 24″/20″
30 Wall balls, 20/14

Tuesday 11/10

Strength

Deadlift 5x5 (smooth and solid, not looking for a max)

Or ladies can practice WOD 1

WOD - with a partner

AMRAP 10

6 Toes to Bar

10 Medball Overhead walking Lunge

20 Wall Ball 

One partner will work at a time, alternating after each round. 

Monday 11/9

Everyday Warrior WOD 2

Those of have not registered and submitted scores will sub a 200m shuttle run instead of row, due to lack of rowers.

20 Min. AMRAP
Row for Calories (All Divisions: 21/14 Cal)(RX: Damper Setting= 10/8)
7 OHS (RX: 115/75)(Masters, Scaled, Teen: 75/55)
21 Double Unders (Masters, Scaled: 63 singles (3/1 ratio))

**for the ladies wanting to practice wods for Athenas this weekend, Wod 1 & 3 will be part of the programming Tuesday and Wod 2 will be Thursday. Your welcome to practice outside of class any day you would like.

Friday 11/6

Wod

3 rounds for max reps

1 min - air squats

1 min - push press 115/75

1 min - DB snatch 50/30

Thursday 11/5

"Bring a Friend Day"

AMRAP 7

30 double unders

15 medball sit ups

15 medball box step ups

Rest 3 min and repeat

Score is the average of your two scores

Done individually 

Wednesday 11/4

AMRAP 10

20 hang power snatch 75/55

20 hand release push up

200m run

Tuesday 11/3

Wod

3 RFT

30 KBS 53/35 

30 wallball 20/14

30 pull ups 

At my discretion, some will be scaled to 25 or 20 reps each

Monday 11/2

Today starts week 1 of the Everday Warrior Battle Series. We will do a workout each Monday during the month of November in support of Crossfitters battling cancer. I encourage you to go to the website and register to support the cause.

https://www.everyday-warrior.org/battle-series/

Wod 1

With a 15 min running clock

A. AMRAP 3

Bar facing burpees - RX must hop over with 2 feet, scaled and masters (40+) may step over

Then,

B. Max clean and jerk - any style clean and jerk

Friday 10/30

Wod - 

In front of a 12 min clock

1 min - box jumps 24/20 

1 min - deadlift 225/155 

2 min - box jump

2 min- deadlift

3 min - box jump

3 min - deadlift

*score = total reps

NBCF competitors

275/185

30/24

Thursday 10/29

"Bring a Friend Day"

AMRAP 16

Partner Up

400m run (200 each)

50 KBS 53/35

400m run (200 each)

50 KB walking lunges

400m run (200 each)

50 HR push ups

All classes today are free to try

Wednesday 10/28

Wod

18-15-12-9-6-3

OHS 95/65 

T2B

NBCF competitors 

115/75

Tuesday 10/27

“The Ghost” courtesy of Ben Bergeron 
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 6 rounds

Monday 10/26

Wod

15-12-9

Snatch 115/75

C2B pull ups

NBCF competitors

135/95

Friday 10/22

Wod

5 rounds 

In 90 sec complete

20/15 cal row

Max clean and jerks 115/75

Score is total clean and jerks

Rest 2 - 3 min between rounds

Thursday 10/21

AMRAP 20

200m run with medball 20/14

10 pull ups 

20 sit ups