Tuesday 9/1

Wod

For Time

800m run

30 power clean 155/115

800m run

NBCF competitors

1200m runs

185/135

Monday 8/31

Strength

Back Squat 7 x 1 climbing

Wod

AMRAP 12

30 air squats

10 push press 115/75

30 double unders

NBCF competitors

135/95

This is about as good a group of people as you'll find.  Not everyone who came out is in this picture but I want thank all of you who came out in support of those that competed. It's not easy to do what they did and I know a bunch of them were nervous all day long. Having you people there to support means more to those competing than you'll ever know.  I'm proud and thankful for all of you!! #norbeaustrong

Friday 8/28

Wod - with partner, one works and one rests

No rest between amraps 

AMRAP 4

Wallballs 

AMRAP 4

Burpees

AMRAP 4

DB Snatch

AMRAP 4

Cal Row

Thursday 8/27

Wod 

AMRAP 18

24 walking lunges

12 power clean 115/75

6 pull ups

Box Notes: Gym is closed this Saturday, come support our athletes at Bring Home the Bell

Wednesday 8/26

Take your pick

Wod #1

10-20-30-20-10

KBS 53/35

20-40-60-40-20

Double Unders

Wod #2

4RFT

12 Hang Power Snatch

10 OHS

8 Front Rack alternating lunges

Tuesday 8/25

Wod

AMRAP 10

5 hspu

10 air squats

15 sit ups

Strength

Clean and jerk speed ladder

Monday 8/24

Wod 

3 RFT

10 deadlift 225/155

10 lateral burpees

200m run

Friday 8/21

Wod

Perform the AMRAP 4 times, keep a total of all rounds completed

AMRAP 3

15 wallballs 

10 SDHP 75/55

Rest 2 min

NBCF competitors

95/65

Thursday 8/20

Wod

Amrap 15 -- partner 

15 box jump overs

20 sit ups

Partner runs 200m

Wednesday 8/19

Wod 

For Time

30-20-10

Burpees 

Pull ups  

With 100m farmers carry to start each round

NBCF Competitors

Target burpees

C2B

"Bring a Friend Day" is Thursday 

Tuesday 8/18

Wod 

Amrap 8

10 power cleans 135/95

30 double unders --- 50 dus 

Monday 8/17

WOD

4 RFT

20 Goblet Squats 53/35

10 HR push ups

20 KBS 53/35

10 HR push ups

Friday 8/14

Strength

Back squat 3 x 5 across

Wod 

Amrap 7

3 power snatch 115/75 ---- 135/95

3 t2b

6 power snatch 

6 t2b

9 power snatch

9 t2b

Continue climbing until time expires

Thursday 8/13

Amrap 12

7 deadlift 185/135

14 abmat sit ups

21 double unders

Wednesday 8/12

"Nancy"

5 RFT

400m run

15 OHS 95/65

Tuesday 8/11

Wod

With a partner

Amrap 15

10 DB Snatch

15 HR push ups

200m shuttle run

One partner starts on snatch while the other partner does push ups.  Once both have finished they switch exercises then they both run together.

Monday 8/10

Wod

21-15-9

Power Clean 135/95

Box jumps 24/20

NBCF Competitors

155/105

30/24

Friday 8/7

Wod

5rft

10 clean and jerk 95/65

10 bar facing burpees

200m run

Thursday 8/6

"Bring a Friend Day"

Amrap 15

10 push ups

20 sit ups

One partner completes a 100 ft walking lunge, while other partner works on amrap 

Wednesday 8/5

Wod 

5 rounds 

300m row sprint 

Rest 1-2 min

Score is average of fastest and slowest times

**It doesn't have to be flashy to work!! Empty the tank on all rowing sets!

Tuesday 8/4

Amrap 12

12 OHS 95/65

12 pull ups

200 m run

NBCF competitors

115/75

C2B

Monday 8/3

"Filthy 50" -- 35 min cap

50 box jumps 24/20

50 jumping pull ups

50 KBS 53/35

50 walking lunges

50 knees to elbow

50 push press 45/35

50 back ext / super mans 

50 wall balls 

50 burpees

50 double unders