Friday 10/30

Wod - 

In front of a 12 min clock

1 min - box jumps 24/20 

1 min - deadlift 225/155 

2 min - box jump

2 min- deadlift

3 min - box jump

3 min - deadlift

*score = total reps

NBCF competitors

275/185

30/24

Thursday 10/29

"Bring a Friend Day"

AMRAP 16

Partner Up

400m run (200 each)

50 KBS 53/35

400m run (200 each)

50 KB walking lunges

400m run (200 each)

50 HR push ups

All classes today are free to try

Wednesday 10/28

Wod

18-15-12-9-6-3

OHS 95/65 

T2B

NBCF competitors 

115/75

Tuesday 10/27

“The Ghost” courtesy of Ben Bergeron 
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 6 rounds

Monday 10/26

Wod

15-12-9

Snatch 115/75

C2B pull ups

NBCF competitors

135/95

Friday 10/22

Wod

5 rounds 

In 90 sec complete

20/15 cal row

Max clean and jerks 115/75

Score is total clean and jerks

Rest 2 - 3 min between rounds

Thursday 10/21

AMRAP 20

200m run with medball 20/14

10 pull ups 

20 sit ups

Wednesday 10/21

Wod

AMRAP 12

30 wallballs

20 burpee box jumps

Tuesday 10/20

Wod 

3 RFT 

400m run

21 SDHP 75/55

12 K2E

NBCF competitors 

95/65

Monday 10/19

"Elizabeth"

21-15-9

Squat Clean 135/95

Ring Dips

Friday 10/16

Wod

AMRAP 5

Thruster 95/65

Thursday 10/15

Wod - Partner

10 rounds for total reps

Partner 1: 30 sec box jump

Partner 2: 30 sec box jump

Partner 1: 30 sec tire flip

Partner 2: 30 sec tire flip

Bring a Friend Day!! Grab a buddy and come play!!

Wednesday 10/14

Wod - Tabata (8 intervals each)

KBS 53/35

Rest 1 min

Abmat sit ups

Rest 1 min

Air Squats

Rest 1 min

Ring muscle ups/c2b/pull ups

Score is the least number of reps performed in each exercise for any of the 8 intervals 

Tuesday 10/13

Wod

AMRAP 12

Buy in - 1000m row

Then, complete amrap

7 hang power snatch 95/65

10 lateral burpees

30 double unders

NBCF competitors

115/75

Monday 10/12

Wod

3 RFT 

400m run

15 shoulder to overhead 135/95

10 Front squat

NBCF competitors 

155/105

Friday 10/9

Wod

Pick your poison

Karen - 150 wallballs for time

Grace - 30 clean and jerks 135/95 for time

Diane - 21-15-9 deadlift 225/155 hspu (sub push press) for time

Randy - 75 power snatches 75/55 for time

Thursday 10/8

Wod 

Partner up - Only requirement, if you start a round you must finish that round

20 RFT 

6 pull ups

7 burpees

Wednesday 10/7

Wod

AMRAP 15

100ft walking lunge 45/25 (plate at chest)

25 box jump overs

25 kbs 53/35

NBCF competitors

70/53

Tuesday 10/6

Wod

AMRAP 12

200m run

10 medball sit ups

10 HSPU

Monday 10/5

Wod

5 RFT 

10 power clean 115/75

20 wallballs 

NBCF competitors 

135/95

Friday 10/2

Wod

5 RFT 

5 power snatch 115/75

15 box jump 24/20

NBCF competitors 

155/105