Wednesday 6/1

Amrap 17

Team 4-5 -- funnel style 

200m row

15 medball sit ups 20/14

200m run

Tuesday 5/31

Barbell cycling:
4 x 3 tng power clean + 3 shoulder to overhead

3 x 5 tng power clean + 5 shoulder to overhead

2 x 8 tng power clean + 8 shoulder to overhead

1 x 10 tng power clean + 10 shoulder to overhead

Rest 90s between sets. You do four sets of 3+3, three sets of 5+5, two sets of 8+8 and one set of 10+10. Start as heavy as form allows and decrease weight as sets gets longer.

Monday 5/30

Memorial Day Murph

We will hold only one class today at 9:00am. Come pay tribute to those who have given the ultimate sacrifice.

Friday 5/27

WOD 

50-40-30-20-10

Wallballs 20/14

Abmat sit ups

Thursday 5/26

WOD 

5 rounds

Amrap 2

10 power cleans 60%

50 double unders

Rest 1 min

Amrap 2

20 burpees

20 pull ups

Rest 1 min

Wednesday 5/25

WOD 

Weightlifting Wednesday 

It's a heavy day, go heavy

Back Squat 5 X 3 across

Back rack box step up 3 X 10

Do all 5 right leg then 5 left leg, 20" box

Tuesday 5/24

WOD

For time

Run 500m 

21 T2B

21 Push Jerk 95/65

Run 500m

15 T2B

15 Push Jerk

Run 500m

9 T2B

9 Push Jerk 

Monday 5/23

Wod 

Coed Partner

For Time

75 ground to overhead 75#

75 bar facing burpee 

Split reps as desired, you can snatch or clean and jerk

We have moved into our new location. We are now three doors down from where we currently were.  Come see what the new spot looks like and all the new room we have for activities!!

Friday 5/20

With a continuously running clock, perform 5 shoulder to overhead every minute on the minute..

0:00 - 2:00: 95/65

2:00 - 4:00: 115/75

4:00 - 6:00: 135/95

Continue increasing weight every two minutes. Your workout is over once you drop the barbell before completing your five reps.

Weight increases 

155/105

185/125

205/135

225/155

245/175

265

285

Thursday 5/19

"Bring a Friend Day"

For time

2000m run

200 double unders - 400 singles

100 medball cleans

Split reps as desired

All classes are free to try, bring a friend!!

Wednesday 5/18

Emom 25

Min 1: row 

Min 2: 7 - 10 target burpees

Min 3: 7 - 10 power snatch 95/65

Min 4: 50m farmers carry 53/35

Min 5: rest

Tuesday 5/17

WOD 

Tabata 

3 intervals each, alternate through each exercise. So do A, then B and so on

A. Box jumps 24/20

B. Pull ups

C. Push ups

D. L Sit

Score will be the least number of reps completed in each exercise.. Do the best you can on L Sit, use rings or hang from a bar

Monday 5/16

Regional Event 4

4 RFT

28 pistols alternating

15 power cleans 115/85

We will scale the pistols to weighted stationary lunges holding a plate 15/10

Box notes: 

No classes scheduled for Saturday, ITS MOVING DAY!! Come help us move into our new location!!

Friday 5/13

WOD

3 RFT 

400m run

40 abmat sit ups

20 thrusters 95/65

Thursday 5/12

WOD 

In 12 min,

Find a max hi hang snatch 

Rest

Every 90s for 15 min

Option A: 1 snatch + OHS

Option B: 3 snatch

You will have the option to do either rep combination during that 15 min

Wednesday 5/11

Amrap 20

20 wallballs 20/14

200m run

30 weighted box step ups 25/15

200m run

Tuesday 5/10

Amrap 10

2,4,6,8... Power Clean 135/95

2,4,6,8... Shoulder to overhead 135/95

2,4,6,8... T2B

So do 2 reps of each, then 4 and so on

Box Notes:

We are currently prepping our new space for the move. I understand that we are packed and equipment and space is limited but we have just a couple more weeks and all the NorBeasts will have more room to roam!! Thanks for your patience!!

Monday 5/9

WOD 

For time

1000m row

Then

21-15-9

KBS 70/53

Overhead Squat 115/75

Friday 5/6

WOD 

For time

40 push press 95/65

40 front squat 95/65

20 push press

20 front squat

Thursday 5/5

"Bring a Friend Day"

Amrap 15 -- partner

10 KBS 53/35

10 Med ball cleans 20/14

10 Box jump overs 24/20

(Don't have to touch the top of the box)

*alternate completed rounds with partner

NBCF competitors - 70/53

Interested in tracking your wods and measuring your progress? We have set up our box on Beyond the Whiteboard and you will now have the ability to enter your wod results in everyday! The cost for this service is $5 a month and will just be added to your monthly dues! Interested? Talk to a coach to see how it works and get set up!

Wednesday 5/4

WOD 

Every 90s for 15 min (10 rds):
2 Clean and Jerk (no tng)

rest 5 min

Emom 10:
1 Clean and Jerk

Go as heavy as form allows!!

NBCF competitors

Squat Clean

Tuesday 5/3

WOD 

4 rounds each for time

500m row

400m run

50 double unders or 100 singles

Rest

Monday 5/2

"Angie"

For time

100 pull ups

100 push ups

100 sit ups

100 squats

Complete all of one exercise before moving to the next

**the majority of you will have the number of pull ups and push ups scaled back