Thursday 9/1

"Bring a Friend Day"

WOD 

Option 1:

3 RFT 

400m run

25 box jumps

25 pull ups

Option 2:

3 RFT 

400m run

25 box jumps

25 sit ups

Pick your poison and go, no mixing between the two!!

Wednesday 8/31

WOD 

Power Snatch TNG 4 X 10

Rest 5 min

Push Jerk TNG 4 X 10

Rest 5 min

Hang Power Clean TNG 4 X 10

You will do new set every 2:30

All weights need to be across

Must be TNG 

Tuesday 8/30

WOD

Amrap 7

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

T2B

Thruster 95/65

Monday 8/29

WOD 

Amrap 12

12 power clean 135/95

40 double unders 

Friday 8/26

WOD 

2 rounds

Amrap 4

3 muscle ups -- 6 pull ups

9 thrusters 95/65

Rest 2 min

Amrap 4

20 KB SDHP 53/35

15 target burpees

Rest 2 min

Thursday 8/25

Amrap 20

50m sled push/pull 50#

100m farmers carry 53/35

200m medball run 20/14

Class divided in half

Perform in relay fashion

When person 1 finishes the sled, they move to the farmers carry and person 2 begins the sled.. And so on

f you would like to help with the NorBeast Games, let me know... We will need it!!

Wednesday 8/24

Weightlifting Wednesday

Front Squat 2 X 10 across

Front Rack Walking Lunge 3 X 20

If you would like to help with the NorBeast Games, let me know... We will need it!!

Tuesday 8/23

WOD 

3 RFT 

400m run

30 wallballs 20/14

15 T2B

Monday 8/22

Skill: snatch work

WOD

Amrap 8

10 KB snatch 53/35 (5R,5L)

30 Double unders

Friday 8/19

"Nate"

Amrap 20

2 muscle ups -- BarMU or 8 ring rows

4 handstand push ups -- 2 wall walks

8 kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Thursday 8/18

"Bring a Friend Day"

4 RFT - partner

30 wallballs 20/14

20 DB snatch 50/35

One partner will do 30 wallballs then the other partner will do 30 wallballs. One partner will do snatch then the other partner will do snatch...

All classes are free all day

Wednesday 8/17

WOD 

Depending on weather

Run conditioning

8 X 200m (with a 200m jog back)

After 4 rounds we will rest 4 min

Or

Row conditioning

8 X 250m with 100 single unders after each

Tuesday 8/16

WOD 

7 rounds for total reps

1 min: muscle snatch 75/55

1 min: abmat sit ups

1 min: target burpees 

1 min: rest

-These are true muscle snatches, no bending of the knee or dropping under the bar

-Score is total reps

Monday 8/15

WOD

Amrap 10

10 T2B

15 Back Squats 135/95

Friday 8/12

"Surfer on Acid"

3 RFT 

400m run

21 burpees

Courtesy of CrossFit New England

Thursday 8/11

WOD 

Power Clean (TNG)

4 X 10 across

Rest 5 min

Push Jerk (TNG)

4 X 10 across

We will do a set every 2:30

Wednesday 8/10

Tabata 

We will do 8 intervals each, rotating through. So A, B, C, D and repeat

A. Push ups

B. Sit ups

C. Ring rows

D. KB SDHP 53/35

Attention: I am getting complaints from our neighbors in regards to parking. We can park anywhere except in the spots directly in front of other businesses. Especially in the mornings for the 5am and 6am class.  Thanks for your help!

Tuesday 8/9

WOD 

Amrap 15

25 WallBall 20/14

20 Box Jump 24/20

15 T2B

10 Deadlift 185/135

Attention: I am getting complaints from our neighbors in regards to parking. We can park anywhere except in the spots directly in front of other businesses. Especially in the mornings for the 5am and 6am class.  Thanks for your help!

Monday 8/8

WOD - partner

Alternate completed rounds

5 RFT 

200m run

10 front rack lunges 135/95

8 hang power clean

6 shoulder to overhead

NBCF competitors

155/105

Friday 8/5

WOD 

Find a max 

Squat clean + Front squat

Then, take 80% of that and do

20 reps for time

Notes: 

Don't park directly in front of the buildings that are next to us. Use the parking spots on the opposite side from the buildings. I know it's an inconvenience but we are fit people, a little extra walk won't hurt!! Thanks!!

Thursday 8/4

"Bring a Friend Day"

Wod 

4 rounds each for time

25/20 cal row

400m run

Wednesday 8/3

Amrap 7

5 HSPU

3 Deadlifts @ 70%

Rest 5 min

Amrap 7

10 Pull up

10 Push up

10 Box Jump 24/20

Tuesday 8/2

WOD 

Back Squat 5 X 3 across

Front Rack Box Step Up 2 X 12 across