January 2013 – CrossFit NBS

Jan

2/01/13

January 31, 2013adminDaily WOD

20 minutes of Ring Skill Work:L-SitsSkin the CatMuscle Up Progressions WODBox Jumps x 50Lunges x 40Burpees x 30Dips x 20HSPU x 10For time

Jan

1/31/13

January 30, 2013adminDaily WOD

TGU skill – 15 minutes WOD Pull ups x 10 Med Ball Sit ups x 20 Double Unders x 30 4 rounds Good job on your press Kerry!

Jan

1/30/13

January 29, 2013adminDaily WOD

WOD“Grace”30 Clean 7 Jerks for time135/95

Jan

WODFour Rounds for time of:Squat One Ton and Run One ton = 2240 lbs, pick one of the loads with the assigned reps listed below: 275 lbs = 8 reps 245 lbs = 9 reps 225 lbs = 10 reps 205 lbs = 11 reps 185 lbs = 12 reps 155 lbs = 15 reps...

Jan

1/28/13

January 27, 2013adminDaily WOD

Don’t forget! No 7 a.m., 9 a.m. or noon today! All afternoon classes will go on as scheduled!Overhead Press5 x 5 WODDeck of CardsHearts – Push PressClubs – T2BSpades – KB SwingsDiamonds – Box Jumps

Jan

1/25/13

January 24, 2013adminDaily WOD

Push Jerk7 x 2 WODaDeath by Wall BallWhen the clock starts, do one wall ball. At the top of the minute, do 2 wall balls, the 3rd minute, 3 wall balls, etc. until the clock catches you or you complete 20 rounds (20 minutes) Coach B with Sage on Push Jerk

Jan

1/24/13

January 23, 2013adminDaily WOD

Power Cleans5 x 5 WOD“Mary”HSPU x 5Pistols x 10 (alternating)Pull ups x 15AMRAP 20 minutes

Jan

1/23/13

January 22, 2013adminDaily WOD

Deadlift5 x 3 WOD6 minute AMRAP9 KB swings 53/357 HRPU5 Burpees2 minute rest4 minute AMRAP1 minute rest2 minute AMRAP

Jan

1/22/13

January 21, 2013adminDaily WOD

Overhead Squat5 x 5 Buy in: 25 pull ups WODBall Slams x 6Box Jumps x 9T2B x 125 Rounds Cash out: 25 pull ups

Jan

1/21/13

January 20, 2013adminDaily WOD

Close Grip Bench3 x 5 WOD“Tabata”HosesDouble UndersBottom to Bottom SquatsDipsCycle through each movement – 8 rounds.

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