Archives for Daily WOD
7
Sep

Main – CrossFit Front Squat (1,1,1,1) 10 Minute Running Clock Max Reps at 75% of your max Front Squat. Metcon (7 Rounds for reps) Every Two Minutes for 7 Rounds Men 15 Push Ups/20 Calorie Row Women 10 Push Ups/15 Calorie Row

5
Sep

Main – CrossFit Metcon (Time) Partner WOD!! Teams of two: 800M Run 21-15-9 Ring Rows DB/KB Thrusters 800M Run **Each partner must complete 21-15-9 of each, you may not move on to the round of 15 or 9 until you and your partner finishes 21 of each exercise. You also may not begin until each… Read More »

4
Sep

Main – CrossFit Shoulder Press (3×6-8) Metcon (AMRAP – Rounds and Reps) AMRAP 8 Ascending Ladder Power Clean 135/95 Toes to Bar 2,2,4,4,6,6….

3
Sep

Main – CrossFit Metcon (No Measure) Skill Work, KB Swings Metcon (Time) 3 Rounds For Time 500M Row 15 Pull Ups 20 KB Swings 1.5/1 30 Double Unders

2
Sep

Main – CrossFit Snatch (1×1……) This is a snatch skill session. Metcon (Time) With a running clock, complete 50 Push Ups and 50 Situps. Every minute on the minute Prowler Push one trip down the turf. When you are done with the 50 Push Ups and Situps, cash out with 50 burpees.

1
Sep

Main – CrossFit Front Squat (3×6-8) Begin one step down from where you ended in the squat progression the last time we Front Squatted. Metcon (Weight) EMOM 12 3x Front Squats 65% of highest weight hit in part A. Remainder of the minute max pull ups.

31
Aug

Main – CrossFit Reminder, one class tomorrow. 9AM Metcon (Time) 5 Rounds Partner WOD 5 Hand Stand Progressions (depending on where you are skill wise we will show you what movement you will be doing) Wheelbarrow walk your partner halfway across the box. Partner that is the wheel complete 5 Man Makers. Partner that was… Read More »

29
Aug

Main – CrossFit 9 AM Class only!! Come on out and bring your friends, this one is going to be a fun one!!!! CFNR Team Series Team will be working out at 8AM if you would like to come early and watch. Metcon (Time) “Pet Rock” For time: Buy-in 1600m relay row (200m at a… Read More »

28
Aug

Main – CrossFit Shoulder Press (3x 6-8) Accessory Work Two Arm Farmers Walk 3x 20 Steps Metcon (Time) 800M Buy In 20 HSPU 150 Double Unders 20 HSPU 800M Buy Out

27
Aug

Main – CrossFit Front Squat (3×5) Accessory Work Prowler Sprint x6 (10 yards one trip down) 165/125 Metcon (Time) AMRAP 10 8 Toes To Bar 10 OH Walking Lunge 12 Sit Ups

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