Warm-Up 3 Sets: 20 Jumping Jacks5 Single Arm DB Deadlift, Each Arm5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: 2 Push Press + Push Jerk WOD Complete 4 Sets: :45 of Alternating DB snatch O = 70/50 D = 50/35Rest :45:45 Alternating PistolsRest:45Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Cleans + 2 Front Squats @ 90% of Clean 1RM WOD 5 Minute AMRAP: 250 Meter Row10 Burpees Rest 3 Minutes 5 Minute AMRAP: 15 Sit-Ups15 Hand Release Push-Ups __________________________________________________________ Sweat Class Warm up 3 Sets 2 lunge, lunge ,...Read More

Warm-up 125 Meter Row20 Halo Revese Lunges3 Inchworms WOD 15 Minute AMRAP: 500 MeterRow20 DB Lunges 50/35 OR Make up day for “21.1”Read More

Welcome to the 2021 Intramural! You can find your teams/sign-up here For time: 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.Read More

Welcome to the 2021 CrossFit NXNW Intramural Open! Below are the most recent teams, but they are not final, we are still receiving sign-ups and you can sign-up here. Each week we will announce theme which will help you get points for your team if you choose to dress-up! You can learn more about the...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers10 Halo Squats5 Halo Monster Walks each direction Strength/Skill Back Squat 5-5-5-5 @60% WOD Complete the Following for Time: Run 1 Mile Compare to 10/1/2020Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 3 Inchworms10 Pineapple Pickers10 Halo Reverse Lunges WOD EMOM for 27 Minutes (9 Sets): Minute 1: Supine Barbell Row x 5 RepsMinute 2: Row x 10/8 CaloriesMinute 3: Deficit Push-Ups or Push-Ups x 10 Reps Sweat class Warm...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Single Unders5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: Push Jerk x 3 Reps – Weight by Feel WOD 10 Minute AMRAP: 21 Double-Unders7 Single Arm DB Push Jerks, Right...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 6 Sets: 1 Clean + 2 Front Squats @ 85% of Clean 1RM WOD 4 Minute AMRAP: 15 KB Deadlifts 70/53 or 53/3510 KB Goblet Squats Rest 2 Minutes 4 Minute AMRAP: 10 KBS 70/53 or 53/3515 Air Squats Sweat Class Warm up:...Read More

Warm-Up Tabatta Row WOD Run 800 Meters Then… 3 Rounds of: 10 Burpees20 Alternating DB Snatches30 Air Squats 18 Minute Time CapRead More