Friday 9/30

WOD 

Amrap 24 -- solo or partner

30 wallball 20/14

30 box jump 24/20

30 pull ups -- c2b if needed

30 ohs 95/65

30 hang power snatch 95/65

If you can do muscle ups, every 3 min including the start, do a set of 2-6. If you cannot do muscle ups then you will run 100m.  You will stop wherever you are, do your muscle ups or run, then pick back up where you left off.

If you're working with a partner, split reps as desired and both run or do muscle ups.

 

Thursday 9/29

WOD 

4 rounds 

Start new round every 4 min

5 power clean

5 thruster

5 shoulder to overhead 

5 front squat

This is one continuous unbroken set. Don't combine movements and show control before you begin each movement. 

Weight should be somewhere at 40-50% of max front squat.

 

Wednesday 9/28

WOD 

4 person teams

For Time

4000m row (alternate 250m)

2000m run ( two people run together, 200m or 400)

4000m row

Distances change for 3 and 2 person teams

 

Tuesday 9/27

WOD 

Amrap 12

40 air squats

20 KBS 53/35

10 push ups 

 

Monday 9/26

Strength

Front Squat 5 x 3 climbing

WOD 

Amrap 7

15 power snatch 75/55

30 double unders

 

Friday 9/23

WOD 

3 RFT 

30 T2B

30 Box Jumps 24/20

30 Burpees

Scale option 1: 25 reps of each 

Scale option 2: 20 reps of each

Coach will decide where you need to be 

 

Thursday 9/22

WOD

Partner - split reps evenly

20-16-12-8-4

Power Clean 155/105

40-32-24-16-8

Front Rack Walking Lunge 155/105

For the power cleans, do singles and alternate every rep

For the lunges, do equal sets all the way through (example, on the set of 40, you do 10 and partner does 10, you do 10 and partner does 10)

 

Wednesday 9/21

WOD

Emom x 8

Odd: 5-10 strict pull up

Even: 3 strict press

Emom x 8

Odd: 5-10 ring row

Even: 3-8 strict hspu

Before the first emom I will give you the opportunity to do a max set of unbroken pull ups

Before the second emom I will give you the opportunity to do a max set of unbroken HSPU 

 

Tuesday 9/20

WOD 

4 rounds each for time

20/16 cal row

12 thrusters 95/65

100m farmers carry 53/35

Rest 2 min

Just a reminder, don't park near or around or close to Alliance Medical right next to us. They are major complaining about parking. Thank you!!

 

Monday 9/19

WOD 

4 RFT 

400m run

4 muscle ups (sub 12 ring rows, 12 push up)

40 double unders

Thank you to all the judges and volunteers, without you guys the NorBeast Games would not have been possible!! Thank you!!

 

Friday

WOD 

Amrap 10

5 squat clean 155/105

10 T2B

NBCF competitors

Heavy heavy

NorBeast competitors feel free to come in and stretch and move a little but I wouldn't recommend doing the WOD 

Thursday

"Bring a Friend Day"

Amrap 20

100m farmers carry 53/35

16 box step ups 30/24

16 DB snatch 50/35

NBCF competitors 

KB 70/53

DB 70/45

Wednesday 9/14

WOD 

4 rounds each for time

800m run

Rest as needed between efforts

Box notes: all judges for the NorBeast Games this weekend will meet Friday night at 6:30 to discuss standards. Let me know if you are judging but can't attend.

Tuesday 9/13

WOD 

2 RFT 

100 double unders

50 wall balls 20/14

Box notes: all judges for the NorBeast Games this weekend will meet Friday night at 6:30 to discuss standards. Let me know if you are judging but can't attend.

Monday 9/12

"9/11 Tribute"

Team of 2-3

For time

2001m row

Then,

9 rounds

11 deadlift 115/75

11 front squat

11 shoulder to overhead

11 lateral Burpees over the bar

11 pull ups

Then,

2001m row

Box notes: all judges for the NorBeast Games this weekend will meet Friday night at 6:30 to discuss standards. Let me know if you are judging but can't attend.

Friday 9/9

WOD 

Emom x 21

1: 10 Front Rack Walking Lunge (heavy)

2: 50m farmers carry (heavy)

3: 20 medball sit ups

Thursday 9/8

Strength

1 rep max Hang Power Clean

WOD 

For Time

100 Double Unders

25 T2B

25 Front Squat 135/95

50 Box Jump Over 24/20

Wednesday 9/7

Team Series Event 3

Amrap 10

5 min: max cal row

5 min: max push press 115/80

If you would like to form a team and participate in the team series go for it. I will let you guys perform workouts in class or outside of class if needed. Check out games.crossfit.com for more details!

Team of 4

Two people will spend 5 min accumulating as many calories on the rower as possible.

At 5 min they will move to push press and the next group will start on the rower.

Score is team total calories and total push press

Tuesday 9/6

2 rounds

Amrap 7

200m run

20 KB snatch 53/35

10 burpee pull up

Rest 3 min and repeat

Monday 9/5

Labor Day

Only one class at 900am

"Nutts" 

For time:
10 Handstand push-ups
250/170 pound Deadlift, 15 reps
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
Run 400 meters with a 45/35 plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Friday 9/2

5 rounds

Amrap 3

7 push ups

10 kettlebell swings 53/35

13 air squats

Rest 1 min between round

Restart each Amrap from the beginning