Monday 2/1

WOD 

For Time

25 burpee box jumps

25 KBS 53/35 

25 front squats 135/95 

400m run

NBCF competitors 

70/53

155/105

Friday 1/29

Amrap 20

400m run

15 snatches 95/65 

15 HR push ups

NBCF competitors 

Squat snatch

Thursday 1/28

40-30-20-10

Air squats

20-15-10-5

T2B

With 15 burpees after each set 

Wednesday 1/27

WOD -- partner 

3 min - Cal row

3 min - Deadlift 155/105

3 min - Medball sit ups

3 min - KBS 53/35

One person works and one rests trying accumulate as many reps as possible

Tuesday 1/26

Skill - 3 rounds

1 min - max double unders

1 min rest

WOD 

For time

10-15-20-15-10

Thruster 75/55

Box jump 24/20

*New standard being implemented per CrossFit, Rx for a box jump requires a two foot jump. Step ups are not Rx!

Solid form!!

Monday 1/25

"Open 15.4"

AMRAP in 8 minutes:

Handstand push-ups (sub HR push up)

Cleans @185/125LBS

Follow rep scheme:

3 - 3

6 - 3

9 - 3

12 - 6

15 - 6

18 - 6

21 - 9

24 - 9

27 - 9

etc...

Friday 1/22

WOD 

For time

1000m row

Then, 5 rounds 

10 DB snatch 50/35

15 T2B

Thursday 1/21

"Bring a Friend Day"

Amrap 20 -- with partner

40 wallballs

40 box jump over

w/ 15 burpees every 5 min

Split reps as desired

Both partners complete burpees before continuing 

Wednesday 1/20

WOD 

Amrap 12

12 power cleans 135/95

6 front squat

400m run

Tuesday 1/19

"Annie"

50-40-30-20-10

Double unders

Sit ups

Monday 1/18

4 RFT (15 min cap)

25 KBS 53/35

60' walking lunge with KB at shoulder

25 HR push ups

NBCF competitors 

70/53

The feeling everyone has while waiting for the WOD

Friday 1/15

For time

30-24-18 

Pull ups

15-12-9

Jerks 

Goal is to use the same weight for jerks that you used for cleans on Tuesday, or close to it

NBCF competitors 

Pull up rep scheme: 45-36-27

Thursday 1/14

“Deck of Cards”

Number represents repetitions  (Face cards = 10)
 Suit represents the movement.

Hearts = AbMat Sit-Ups


Diamonds = Goblet Squats (53/35)
Spades = Kettlebell Swings (53/35)


Clubs = 50m shuttle run

Cards are flipped over one at a time. Entire class completes the repetitions before flipping the next card.


Score is the time it takes your class to make it through the deck!

Which class will be the fastest?

Wednesday 1/13

Amrap 12

30 double unders

15 burpee 

15 K2E

Tuesday 1/12

WOD

Establish a heavy single deadlift

Then, with a barbell loaded to 50 percent of your deadlift:


15 cleans for time


12 cleans for time


9 cleans for time


Rest as needed between each set

Courtesy of CrossFit.com

Monday 1/11

3 RFT 

10 HSPU

20 back squats 155/105

30 abmat sit ups

Friday 1/8

3 RFT 

200m run

15 ring dips

10 snatch 115/75 

NBCF competitors 

135/95

Thursday 1/7

"Bring a Friend Day"

Amrap 20 -- team of 3-4

15/12 cal row

12 sit ups

10 DB box step ups

Funnel Style

Wednesday 1/6

WOD 

3 RFT 

30 wall balls 20/14

20 pull ups

NBCF competitors 

C2B

Tuesday 1/5

Tabata -- 8 intervals each

Double unders

Ab mat sit ups

Amrap 20 -- partner

10 SDHP 75/55 -- 95/65

10 burpees

Alternate completed rounds

Box Notes: Thursday is Bring a Friend Day!!

Monday 1/4

"Open 13.4"

Amrap 7

3 clean and jerks @135/95LBS, 

3 toes-to-bar, 

6 clean and jerks @135/95LBS,

6 toes-to-bar, 

9 clean and jerks @135/95LBS, 

9 toes-to-bar....

Box Notes:

Thursday is Bring a Friend Day!! Anybody wanting to try us out to come free to any class that day!!