NorBeau Crossfit
Sunday, September 30, 2018
Monday 10/1
Wod - Rx
3 RFT
400m run
75 air squats
60’ handstand walk
Wod - Scaled
3 RFT
400m run
75 air squats
6 wall walks
Thursday, September 27, 2018
Friday 9/28
Wod - Rx
Amrap 10
75 double under
5 BarMu
10 double kettlebell clean and jerk 53/35
Wod - Scaled
Amrap 10
75 single under
10 evil wheels
10 double kettlebell clean and jerk
Wednesday, September 26, 2018
Thursday 9/27
Wod - Rx
5 RFT
7 deadlift 225/155
12 toe to bar
Wod - Scaled
5 RFT
7 deadlift 185/125
12 toe to kettlebell
Tuesday, September 25, 2018
Wednesday 9/26
Wod
“Griff”
For Time
800m run
400m run backwards
800m run
400m run backwards
This is a demonstration of the effort I expect for this wod!!
Monday, September 24, 2018
Tuesday 9/25
Wod - All Levels
“Tabata Something Else”
Tabata pull ups
Tabata push ups
Tabata sit ups
Tabata squats
Score is the total reps across all intervals. Complete all 8 intervals of pull ups then push ups.. etc
Sunday, September 23, 2018
Monday 9/24
Wod
For Time
50 cal row
75 dumbbell snatch
100 wall ball
If you are sore and beat up from the NorBeast Games, give yourself another day to recover. It will be good for you! If you want to just come in and stretch, that’s fine too!
Thursday, September 20, 2018
Friday 9/21
Wod
Clean complex strength
7 sets of the following
1 squat clean + front squat + jerk
Wednesday, September 19, 2018
Thursday 9/20
Wod
“The Ghost”
6 rounds
1 min: row calories
1 min: burpee
1 min: double under
1 min: rest
Tuesday, September 18, 2018
Wednesday 9/19
Wod
100m row time trial
Rest
250mrow time trial
Cash out
3 rounds
100m back rack carry
30 banded good morning
40 Russian twists
Monday, September 17, 2018
Tuesday 9/18
Wod - Rx
“Nate”
Amrap 20
2 muscle ups
4 handstand push ups
8 kbs 70/53
Wod - Scaled
“Nate Alternative”
Amrap 20
6 pull ups
7 push press
8 kbs
Sunday, September 16, 2018
Monday 9/17
Wod
Emom x 21
Min 1: 10 overhead walking lunge
Min 2: 50m farmers carry
Min 3: 15 toe to bar / hanging knee raise
Thursday, September 13, 2018
Friday 9/14
Strength
Back squat
Wod - Rx
Amrap 10
12 pistol
12 ring dip
Wod - Scaled
Amrap 10
12 weighted box step up
12 ring dip negative
Wednesday, September 12, 2018
Thursday 9/13
Wod - Rx
For Time
800m run
50 double under
20 KB snatch 53/35
600m run
50 double under
20 KB snatch 53/35
400m run
50 double under
20 KB snatch 53/35
Wod - Scaled
For Time
800m run
100 single
20 KB snatch
600m run
100 single
20 KB snatch
400m run
100 singles
20 KB snatch
Tuesday, September 11, 2018
Wednesday 9/12
Wod - Rx
10 RFT
10 burpee
10 sit up
Wod - Scaled
5 RFT
12 burpee
20 sit up
Monday, September 10, 2018
Tuesday 9/11
Wod
In a 17 min window
5 RFT
6 cleans
155/105 — 115
/75
12 chest to bar pull ups — pull ups
With the remaining time,
Find a heavy clean
Sunday, September 9, 2018
Monday 9/10
Wod - Rx
Split reps with a partner
Amrap 15
50-40-30-20-10
Row calories
Handstand push ups
Wod - Scaled
Split reps with a partner
Amrap 15
50-40-30-20-10
Row calories
Dumbbell strict press
Thursday, September 6, 2018
Friday 9/7
Strength 1
Power clean 4 x 6
Strength 2
Bench press 4 x 6
Ring row 4 x 15
Wednesday, September 5, 2018
Thursday 9/6
Wod - All Levels
Emom x 21
Min 1: 40 air squats
Min 2: 15 t2b
Min 3: 50’ handstand walk
Find a rep range or scaled movement that works toward improvement and greater capacity in that movement.
1) modify the number here to something you can complete every round
2) If you can do toe to bar then find you a number you can complete and try and match that each round. We can also sub hanging knee raises or sit ups
3) if you can’t handstand walk yet you have two options, 30-45 sec handstand hold or plank hold
Tuesday, September 4, 2018
Wednesday 9/5
Wod
Amrap 14
400m run
21 sumo deadlift high pull 95/65
Monday, September 3, 2018
Tuesday 9/4
Wod
For Time
1000m row
Then, 3 rounds
40 single dumbbell push press
20 single dumbbell front rack walking lunge
Sunday, September 2, 2018
Monday 9/3
“Labor Day”
One class at 9:00am
For Time - Partner WOD
100 handstand push - push ups
200 double unders - single under
100 dumbbell snatch 50/35
200 double under - single under
100 toe to bar - sit ups
200 double under - single under
100 burpee
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