"NBCF New Years WOD"
For time
20 HSPU
16 snatches
20 air squats
16 jerks
20 sit ups
16 deadlifts
20 hand release push ups
16 back squats
20 wall balls
16 front squat
20 burpees
16 power cleans
115/75
NBCF competitors
135/95
Wednesday, December 30, 2015
Tuesday, December 29, 2015
Monday, December 28, 2015
Tuesday 12/29
WOD
"Open 14.4"
Amrap 14
60 calorie row,
50 toes-to-bar,
40 wall balls @20/14LBS to 10/9'
30 cleans @135/95LBS
20 muscle-ups
Sunday, December 27, 2015
Monday 12/28
WOD
Amrap 10
20 KBS 53/35
10 Burpee Box Jumps 24/20
Thursday New Years Eve - Open Gym 7-10
Friday New Years Day - closed
Wednesday, December 23, 2015
Tuesday, December 22, 2015
Wednesday 12/23
"12 Days of Christmas "
1: muscle up -- C2B, pull up, Ring Row
2: hspu -- box hspu
3: front squat 115/75
4: clean and jerk
5: lateral burpees
6: T2B -- T2A
7: deadlift
8: hand release push up
9: KBS 53/35
10: walking lunge steps
11: abmat sit up
12: snatch
Each day will represent the number of reps you do for each exercise. We will do this like the song.. 1, then 2 - 1, then 3 - 2 - 1 etc.
Be ready to get moving quickly, so do some warm up when you get there. We will start as soon as possible!!
Monday, December 21, 2015
Sunday, December 20, 2015
Thursday, December 17, 2015
Friday 12/18
WOD
"Open 13.2"
5 shoulder to overhead @115/75LBS,
10 deadlifts @115/75LBS,
15 box jumps @24/20"
Wednesday, December 16, 2015
Thursday 12/17
"Bring a Friend Day"
Teams of 3-4 -- Funnel Style
Amrap 20
300/250m row
20 DB snatch 50/30
15 Goblet Squats 53/35
Tuesday, December 15, 2015
Wednesday 12/16
WOD
Amrap 14
10 hang power cleans 135/95
10 HSPU (sub box)
30 abmat sit ups
NBCF competitors
165/105
Monday, December 14, 2015
Sunday, December 13, 2015
Monday 12/14
WOD
Tabata - Burpees to plate
Tabata - KBS 53/35
Tabata - Burpees lateral hop over plate
Tabata - KBS
*tabata is 8 rounds of 20 sec on and 10 sec off
Thursday, December 10, 2015
Friday 12/11
For Time or Amrap 20 -- with partner
100 thruster 75/55
400m run
100 push press
400m run
100 wallballs
400m run
100 box jump overs
Split reps as desired, HOWEVER, runs are done together and must be completed by both before moving on to the next exercise
Box Notes: Christmas Party tonight at 7:00!!!
Wednesday, December 9, 2015
Tuesday, December 8, 2015
Wednesday 12/9
Amrap 6
200m shuttle run
25 air squats
Rest 3 min
Amrap 6
200m shuttle run
25 KBS 53/35
NBCF competitors
70/53
REMEMBER, Christmas party is Friday at 7:00!!
Monday, December 7, 2015
Tuesday 12/8
5 RFT
10 power clean 135/95
10 shoulder to overhead
40 double unders
REMEMBER, Christmas party is Friday at 7:00!!
Sunday, December 6, 2015
Monday 12/7
Strength
Front squat or Back squat
Work to a heavy single rep
Skill
Max set of pull ups
WOD
Row 500m as fast as possible
Thursday, December 3, 2015
Friday 12/4
WOD
AMRAP 8
Air squats
3-6-9-12-15...
Pull ups
NBCF competitors
C2B
Box Notes
2nd Annual NBCF Ugly Christmas Sweater Party
-Friday December 11 at 7:00
-Food will be provided, RSVP so we can get a head count
-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option
Wednesday, December 2, 2015
Thursday 12/3
"Bring a Friend Day"
AMRAP 20 -- team of 3 or 4
Cal row 12/10
15 KBS 53/35
12 push ups
As soon as person leaves the rower, the next person starts
Tuesday, December 1, 2015
Wednesday 12/2
WOD
For Time
21-15-9 Power Cleans 135/95
42-30-18 Box Step Ups 24/20
NBCF competitors
155/105
30/24
Box Notes
2nd Annual NBCF Ugly Christmas Sweater Party
-Friday December 11 at 7:00
-Food will be provided, RSVP so we can get a head count
-If you would like to participate in the gift exchange bring a gift, something people can use at the gym is an option
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