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 Intramural here. Week 1 theme is Decades! Dress in 60’s, 70’s, 80’s, 90’s attire etc.. Team Shrug Life Katie SEric SMathew YAlexandria PEd SBreezy MTori FAlexis SChristian JChris MNancyHenri AnnChelsea Team Rowing Pains Bethany SEric CatronAndy Freakin MitchellPinky WMichelle EAndrew SLori LLeah ABianca MHannah FJesseBrianEstrella Team The Weight List Rhonda LKat CJustin WRachel CAbigail BKen RBritney CTyler AMicheal GNatalie TGaryLeslieKevin Team Less Talk’n, More Squat’n Lance VDonna MJolette LDanielle MRobert LEmilee AErin HAbbySeanLeeMalloryHanaGraceRead 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 up 3 Sets: 20 jacks10 knee hug to lunge10 banded pull aparts3 Inchworms WOD 20 Minute AMRAP: Every 2 Minutes, Complete :10 of Mountain Climbers 100 Meter Run/125m Row/:30 jog6 Lunge,Lunge, squat complex12 Pull ups/ring rows/ banded pull-downs12 Toes-to-bar/toes-to-postRead 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 Arm 50/357 Single Arm DB Push Jerks, Left Arm 50/3514 Butterfly Sit-UpsRead 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: 3 Sets: 5 air squat5 lunges5 inchworms20 jumping jacks WOD Complete workout twice! 3 Miunute AMRAP: 5 squat jumps5 burpees Rest 1 Minute 3 Miunute AMRAP: 6 reverse lunge to press6 push up to side plank Rest 1 Minute 3 Miunute AMRAP: 20 double unders/ 20 jacks50’ bear crawlRead more