Wednesday 3/1

Wod

3 RFT

Run 400m

40 wallballs 20/14

30 double unders

 

Tuesday 2/28

Wod

Amrap 12

15 shoulder to overhead 115/75

15 T2B 

15 hang power clean 115/75

17.1 was awesome!! Proud of you guys... on to week 2!!

 

Monday 2/27

Wod

"Open 17.1" redo

Or

Amrap 20

500m row

30 abmat sit ups

15 KBs 53/35

First off, when you log in, add yourself to the NorBeau team.  That way you can contribute to our teams open score.  You physically have to add yourself to the team. So your affiliate will be NorBeau and your team will be NorBeau.

Secondly, submit your score asap.  If you redo it and do better then you can go in and withdrawal your old score and enter your new one.  It will not show up on the leaderboard until I validate it.  They will not accept submissions at 7:00pm or later for any reason, so submit before you forget.  You can redo in any class except 6:30 today.

Jase during 17.1

 

Friday 2/24

 

Thursday 2/23

Wod

Emom x 20

Min 1: row (pick a tough pace you can maintain)

Min 2: target burpees (move entire min)

Min 3: 30 double unders

Min 4: 10-20 wallballs 

17.1 Open announcement is tonight at 7:00pm!!  We will watch it live at NorBeau if you want to join.

Friday Night Lights

We will be making heats at 6:30. Be there before then so we can go over standards and get heats established. If you have to work late but would still like to participate just let us know before 6:30 and we will get you in a heat.  You DO NOT have to participate in Friday Night Lights in order to be judged for the open. We will do the wod in class on Friday and you can also do it Monday.  Scores must be submitted by 7:00pm Monday.

 

Wednesday 2/22

Weightlifting Wednesday 

Back Squat

3 x 3 @ 85-90%

Then

Emom x 10

3 power clean (no tng, pick weight)

Open 17.1 is announced Thursday at 7:00pm

Friday Night Lights - 6:30pm

 

Tuesday 2/21

Wod

4 rounds

Amrap 2

5 pull up

10 push up

15 squat

Rest 1 min

Amrap 2

20 KB snatch 53/35

10 T2B 

Rest 1 min

 

Monday 2/20

Open 16.4

Amrap 13

55 deadlift 225/155

55 wallball 20/14

55 cal row

55 Hspu 

The Open is coming!!! Get signed up at games.crossfit.com Select NorBeau CrossFit as your affiliate and add yourself to the NorBeau Team.  Connor and Jason will be drafting teams on Thursday!!!! Get registered!! 

Friday Nights Lights

Version 17.1 

Friday February 24 at 6:30

Get in on the fun!!! Family and Friends are welcome to come watch and support.

We will also watch the live 17.1 announcement Thursday February 23 at 7:00pm

 

Friday 2/17

Wod

Emom x 20

1. Shuttle run, bike, or row for 45sec

2. 20 KBS (Pick weight)

3. Handstand walk or handstand hold 45 sec

4. 30 air squats

You have options in today's Wod. Pick what's going to give you the most challenge.

The Open is coming!!! Get signed up at games.crossfit.com Select NorBeau CrossFit as your affiliate and add yourself to the NorBeau Team.  Connor and Jason will be drafting teams on Thursday!!!! Get registered!! 

Friday Nights Lights

Version 17.1 

Friday February 24 at 6:30

Get in on the fun!!! Family and Friends are welcome to come watch and support.

We will also watch the live 17.1 announcement Thursday February 23 at 7:00pm

 

Thursday 2/16

"Bring a Friend Day"

Amrap 15

9 deadlift 155/100

12 push ups

15 box jumps 24/20

This WOD was originally written as hand release push ups.  We will be doing our regular push ups. 

The Open is coming!!! Get signed up at games.crossfit.com Select NorBeau CrossFit as your affiliate and add yourself to the NorBeau Team.  Connor and Jason will be drafting teams on Thursday!!!! Get registered!! 

Friday Nights Lights

Version 17.1 

Friday February 24 at 6:30

Get in on the fun!!! Family and Friends are welcome to come watch and support.

We will also watch the live 17.1 announcement Thursday February 23 at 7:00pm

 

Wednesday 2/15

Wod

10 rounds

40sec max effort row

3 min rest

Set the damper to 10 and pull as hard as possible 

Core cash out

Tabata

Sit ups

V-ups

Superman

 

Tuesday 2/14

"Open 14.4"

Amrap 14

60 cal row

50 T2B

40 wall ball 20/14

30 power clean 135/95

20 muscle ups

 

Monday 2/13

I apologize for the late post

Strength

Clean and Jerk

Wod

Amrap 6

3,3,6,6,9,9,12,12...

Bar facing burpee

Pull ups

 

Friday 2/10

Wod

5 RFT 

200m run

10 toe to bar

10 push press 115/75

 

Thursday 2/9

Wod

3 rounds of each

Amrap 3

10 pull up

10 push up

20 squats

Rest 1 min

Amrap 3

30 double under

15 dumbbell deadlift

7 dumbbell hang squat clean

Rest 1 min

 

Wednesday 2/8

Amrap 10

100m shuttle run (25m out and back twice)

10 burpees

15 abmat sit ups

 

Tuesday 2/7

Wod

15-12-9

Power snatch 135/95 (or 50%)

Pull ups

Rest 5 min

12-9-6

Power snatch 165/115 (or 65%)

Rest 5 min

Amrap 3

Power snatch 185/135 (or 75%)

 

Monday 2/6

Wod

4 RFT 

25 cal row

20 box jump 24/20

15 DB thruster

10 DB front rack walking lunge

 

Friday 2/3

Wod 

Amrap 10

10 power snatch 75/55

3 BarMu (sub evil wheels)

 

Thursday 2/2

"Bring a Friend Day"

Baseline

For Time

500m row

40 air squats

30 sit ups

20 push ups

10 pull ups

We will do this twice with a rest between. The goal being to go as hard as you can on round 1, recover and try to get close to that time on round 2.

Bring a Friend... it'll be fun!!