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Siteplicity
What we are doing at CrossFit NXNW to deal with and plan for the spread of Cov-19? WOD 18 Minute AMRAP: 10 Goblet Squats 53/35 12 Straight Leg Sit-Ups 8 Push-Ups
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Well, the past couple days have been unreal with school closings, postponed sporting events, and banned group gatherings. We plan to remain open and want to let you know how our staff and your fellow members are taking extra precautions. We also want you to know that we’re planning ahead, developing an online solution for...
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We know you’re already following these guidelines. It’s just a reminder to help us keep the gym spotless during this time. Strength/Skill Dungeness Complete 5 Sets: 2 High Hang Power Snatch + 2 Power Snatch from Below the Knee @ 60-65% Octopi Complete 5 Sets: 2 High Hang Snatch + 2 Snatch from Below the...
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Dungeness & Octopi Strength/Skill Pause Front Squat 2-2-2-2-2 @ 24X1 – Weight by Feel WOD 10 Minute AMRAP: 8 Toes-to-Bar 10 Deadlifts 255/175 12 Burpees Over-the-Bar
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Dungeness & Octopi Strength/Skill Push Jerk 12 Minutes to Build to a Heavy Single WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 2 Reps 80% Minute 2 – L-Sit or Knee Tuck Hold x Accumulate 15-30 Seconds Minute 3 – Wall Balls x 10-15 Reps 20/14
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In lieu of the postponed LLS Firefighter Stairclimb, several local firefighters came out Sunday to climb “The Hill” for 20 minutes.
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Strength/Skill Dungeness 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down Wall Walks x 3 Reps Octopi 3 Sets, Not for Time: D-Ball Carry x 100 Meters High Box Jumps x 3 Reps, Step Down HS Walk x Max Distance WOD Dungeness Against a 2 Minute...
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Dungeness & Octopi Strength/Skill Box Squat 2-2-2-2-2-2-2-2 @22X1 WOD “Helen” Complete 3 rounds for time: 400 Meter run 21 KBS 53/35 12 Pull-ups Compare to: 113/2020
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Yoga this Saturday morning will be with Malia at 8:30 instead of 9:00. WOD Teams of two, complete a 20 Minute AMRAP: 400 Meter Run* 5 Box Facing DB Burpee Step-Overs 45/25 20″ box 10 KBS 53/35 15 Air Squats *One partner runs, while the other completes as many reps of the “work” as possible....
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Strength/Skill Dungeness Complete 5 Sets: Hang Power Snatch from Below the Knee x 3 Reps Octopi Complete 5 Sets: Hang Snatch from Below the Knee x 3 Reps @ 70% WOD Dungeness & Octopi 5 Minute AMRAP: 10 DB Bench Press, Neutral Grip @11X1 50/35 12/10 Calorie Row Rest 1 Minute 5 Minute AMRAP: 10...
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