Wednesday 7/1

WOD 

"Mary"

Amrap 20

5 hspu 

10 one legged squats

15 pull ups

Tuesday 6/30

WOD 

Amrap 12

15 SDHP 75/55

10 Burpee Box Jumps 24/20

NBCF Competitors

95/65

Monday 6/29

WOD 

3rft

20 single arm KB thruster 53/35

400 m run

Friday 6/26

WOD 

For Time

30 walking lunges

25 HR push ups -- hspu

20 pull ups -- Strict

30 KBS 53/35 -- 70-53

25 superman 

20 knee to elbow

30 sit ups

25 medball cleans

20 burpees

3 rope climbs 😀

Box Notes

1st Anniversary Party

Saturday June 27 @ 5:00pm

WOD is optional

There will be food and drinks to follow!!

Thursday 6/25

WOD 

Amrap 10

200m run

20 air squats

4 tire flips

Wednesday 6/24

Skill / Core

Tabata

Double unders and plank holds

WOD

For time

75 push jerks 135/95

With 10 medball sit ups every break

NBCF competitors

155/105

Box Notes

1st Anniversary Party

Saturday June 27 @ 5:00pm

WOD is optional

There will be food and drinks to follow!!

Tuesday 6/23

WOD

"Helen"

3 RFT

400m run

21 kbs 53/35

12 pull ups

Box Notes

1st Anniversary Party

Saturday June 27 @ 5:00pm

WOD is optional

There will be food and drinks to follow!!

Monday 6/22

WOD 

Amrap 10

5 hang clean 135/95

7 bar facing burpees

NBCF competitors

Squat Cleans @ 155/105

Box Notes

1st Anniversary Party

Saturday June 27 @ 5:00pm

WOD is optional

There will be food and drinks to follow!!

Friday 6/19

WOD 

Amrap 8

10 power snatch 95/65

200m run

Thursday 6/18

WOD 

Team of 2 

Amrap 15

15 KBS

10 Burpee

One partner does a complete round then switch

Wednesday 6/17

WOD 

4 rounds for reps

1 min - double unders 

1 min - abmat sit ups

1 min - cal row

1 min - rest

Thursday is Bring a Friend Day!!

Tuesday 6/16

"Nasty Girls"

3rft

50 squats

7 muscle ups -- 15 c2b 15 dips

10 hang power cleans 135/95

Monday 6/15

WOD 

Amrap 12

14 OH walking lunges 45/25

10 HR push ups

Friday 6/12

WOD 

5 RFT 

10 thrusters 95/65

10 pull ups

NBCF competitors 

115/75

C2B

Thursday 6/11

WOD 

50-40-30-20-10

Double unders

25-20-15-10-5

Burpees

Run 200m after each set

Wednesday 6/10

WOD 

Amrap 8

15 wallballs 

12 T2B

9 deadlift 155/105

NBCF competitors 

225/155

Tuesday 6/9

WOD 

3 rounds

Amrap 3

500m row

Max KBS 53/35

Rest 3 min

NBCF competitors 

70/53

Monday 6/8

WOD 

For Time

400m run

Then 

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

Clean and Jerk 115/75

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

Burpee box jump

NBCF competitors

135/95

Friday 5/5

WOD

3 RFT 

75 double unders

50 air squats

15 deadlift 225/155

Thursday 6/4

WOD 

Amrap 20

Complete exercises together with partner

400m run (each run 200)

20 dumbbell snatches

40 sit ups

Wednesday 6/3

WOD 

Tabata -- 8 intervals each

Power Clean 135/95

HR push up

Score is least number of reps performed in any given round

NBCF competitors

155/105

Tuesday 6/2

WOD 

Amrap 10

10 burpees 

20 wallballs 20/14

Courtesy of CrossFit.com

Box Notes: Thursday is Bring a Friend Day!!