Olympic Positioning Work: EMOM 10×5 OH Squat 10×5 Front Squat Metcon: Double Front Rack Reverse Lunges x 16 steps Rest 60 seconds Death March x 40 yards Rest 90 seconds 3 Rounds If time allows: Cashout: Members 50 GHD Sit Ups/Visitors 50 Regular Sit UpsRead More
Weighted “Chelsea” on the run If you’re planning on doing Murph with a weighted vest, wear your vest for this workout. 400 meter run then: Every 90 seconds for 30 minutes complete the following: 5 pull ups 10 push ups 15 squats then: 400 meter run *Your 30 minutes starts after you complete your 400...Read More
Max reps Push Ups Max reps Pull Ups “Bring Sally Up” 95/65 We will squat to the tune of “Bring Sally Up” You will squat when the lyrics say Bring Sally Down, rise out of the squat when the lyrics say Bring Sally Up… There are roughly 33 squat commands in the song.Read More
Push Press – work up to a heavy set of 1. -Metcon – Partner WOD You will run with your partner and then perform each movement at the same time as your partner, dividing work evenly. Each exercise must be completed before moving on. 200 Meter Run 100 Jump Rope (50 Doubles/50 Singles) Qualified members...Read More
Deadlift – work up to a heavy set of 1. EMOM X 14 minutes, alternating movements Minute 1 – KB Swings (70/53) x 7-10 Minute 2 – Goblet Squat (Use same weight if possible) x 7-10Read More
Bench Press work up to a heavy set of 1 -Metcon: 10 seconds of work, 20 seconds of rest, moving through 8 rounds of each. Complete all 8 rounds of each movement before moving to next. Push Ups Slam Ball Mountain Climbers Box Jumps/Step upsRead More
Squat – work up to a heavy set of 1. then: -Metcon: 2 thrusters 95/65 2 pull ups 2 burpees 4 thrusters 4 pull ups 4 burpees continue adding 2 reps each round for 15 minutes. *Members will do burpees over barbell.Read More
We have a team competing at Desoto CrossFit today in the Garage Games! If you can make it down there, cheer on our NBS girls, Kendra, Nicolle and Sharon! Whip some butt girls!! If you coming to class, bring your friend! Class is at 9:30! Please be on time!! Have fun! In teams of two,...Read More
3 cleans+1 jerk 6 sets keep weight moderate (70-80%) and focus on technique Front Squat 3×4 Push Press 3×4 X Band Walks 20 steps each direction banded hip adduction 15 reps each side band pull a parts 10 reps palms up and palms down 3 roundsRead More
