Tuesday 11/1

Wod

Amrap 12

30 shoulder to overhead 75/55

200m run

30 power snatch 75/55

200m run

 

Monday 10/31

Wod

30-20-10

Thrusters 95/65

T2B

 

Friday 10/28

Wod

Partner - Split reps as desired

Amrap 12

100 push ups

100 air squat

100 sit ups

100 air squat

 

Thursday 10/27

Wod

For Time

30 push press 115/75

30 pull ups

30 hang squat cleans 115/75

30 pull ups

30 overhead squats 115/75

NBCF competitors 

Chest to bar

 

Wednesday 10/26

Wod

3 RFT

600m run

Rest 1 min

400m run

Rest 30 sec

200m run

Rest 3 min

Get better!!

 

Tuesday 10/25

For Time

250m row

15 KBS 70/53

25 target burpees

15 KBS 70/53

250m row

 

Monday 10/24

Everyday Warrior Battle Series Week 1

For the next 4 weeks we will be doing a workout in class to bring awareness to a cause that is helping Crossfitters who are battling cancer. You can donate to help or simply pray for those who face the battle everyday.  Find more information in the link below.

http://everyday-warrior.org/

Week 1: “VIGOR” 12 Minute AMRAP

RX Version:
3 Deadlifts 275/185 lbs. (This STARTS Every Round)
3 Box Jump Over 24/20 inches (Step Ups Allowed)
3 Deadlifts 275/185 lbs.
6 Box Jump Over
3 Deadlifts 275/185 lbs.
9 Box Jump Over
3…
12…
3…
15…

RX Deadlift: 275/185 lbs.
Scaled Deadlift: 185/115 lbs.
Masters Deadlift: 225/135 lbs.
Masters Scaled Deadlift: 155/95 lbs.
Teens Deadlift: 185/115 lbs.

Friday 10/21

Wod

Sometimes in life you have to do the same things two days in a row or the same week... tomorrow is one of those days.. you'll be ok!! 😊

For Time

25 deadlift 225/155

50 pistols

75 wallballs 20/14

50 double unders

25 handstand push ups

NBCF competitors

Deadlift 275/185

 

Thursday 10/20

"Bring a Friend Day"

250m row Time Trial

Then

For Time

15-10-5

Power Snatch 135/95

With 30 double unders after each round

 

Wednesday 10/19

Amrap Repeats

Each amrap is 1:30 with :30 rest between

You will alternate back and forth

Amrap A

10 wallball 20/14

10 kettlebell swings 53/35

Amrap B

10 abmat sit ups

10 stationary alternating lunges

 

Tuesday 10/18

Wod

Amrap 15

400m run

20 pull ups

200m run

20 push ups

If your efficient at pull ups go C2B

 

Monday 10/17

WOD 

4 rounds

Start a new round every 3:30

15 thrusters

10 TNG power cleans

This is an unbroken set of 25 reps

 

Friday 10/14

Strength / Skill

5 rounds

3 push press

1-2 rope climbs

WOD

Tabata

10 intervals

Kbs 53/35

Abmat sit ups

Alternate back and forth, score is total reps

 

Thursday 10/13

WOD

Funnel Style - 2-3 person teams

Everyone will complete 10 rounds

10 RFT

10/8 cal row

10 push ups

10 goblet squats 53/35

 

Wednesday 10/12

Weightlifting Wednesday 

Emom x 15

Power clean + Hang power clean + Split jerk

 

Tuesday 10/11

WOD

5 RFT 

100m farmers carry 53/35

20 medball cleans 20/14

30' handstand walk (sub 3 wall walks)

 

Monday 10/10

WOD

"Open 13.1"

As many reps in 17 mins as you can of: 

40 Burpees 

30 Snatches, 75/45 lbs 

30 Burpees 

30 Snatches, 135/75 lbs 

20 Burpees 

30 Snatches, 165/100 lbs 

10 Burpees 

Snatch, 210/120 lbs

 

Friday 10/7

Amrap 8

Pull ups

Handstand push ups

NBCF competitors 

Chest to bar pull ups

There is no set number of reps you have to do at one time. You will alternate back and forth accumulating as many reps as possible.

 

Thursday 10/6

Bring a Friend Day

WOD - Partner

For time

400m run with med ball

Then

100-50

Wallball 20/14

KB SDHP 53/35

Then

400m run with medball

Run together, one person holds medball

Split the reps as desired

 

Wednesday 10/5

Weightlifting Wednesday

1. Every 2 min for 20 min

1 snatch

This is a time to go a little heavier

2. EMOM x 10

5 TNG power snatch

Heavy as form allows, this will get tough

 

Tuesday 10/4

Strength

Front Squat 2 x 10 climbing 

WOD 

21-15-9

Shoulder to overhead 135/95

T2B

with 50 DU after each round

 

Monday 10/3

WOD 

7 rounds

:40 sec on :20 sec off

Rotate through in order 

Calorie Row

Target Burpee

Power Cleans 155/105

Score is the least amount of reps you get in any round

NBCF competitors 

185/135