Warm-Up 2:00 bike, row, ski 3 Sets: :20 Paloff hold/side5 Bottoms up KB press20 Banded pull-aparts Strength/Skill Push press 4-4-4-4-4 80% WOD Every 5 minutes, for 15 minutes (3 sets): 500 Meter Row or ski25 Wall Balls 20/14 Score = slowest setRead more

Warm-up 2:00 bike, row, ski 3 sets: 10 Goblet squats10 Pineapple pickers10 Ring rows:15 Bar hang Strength/skill Front squat 3-3-3-3-3 85% WOD “Helen” Complete 3 Rounds For Time: 400 Meter Run21 KBS 53/3512 Pull-Ups Compare to: 1/13/2025Read more

This week’s Open theme is schools spirit. Rep your Alma mater or wear your NXNW gear. WOD Open workout 25.3 For time: 5 wall walks50-calorie row5 wall walks25 deadlifts5 wall walks25 cleans5 wall walks25 snatches5 wall walks50-calorie row Time cap: 20 minutes ♀ 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch♂ 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatchRead more

Warm-up 2:00 bike, row, ski 3 sets: 3 Inchworms10 Ring rows10 Squats WOD EMOM For 28 mintues (7 sets): Station 1|6 Bench pressStation 2|8 Barbell rowStation 3|100 Meter farmer carryStation 4|20 Banded leg curlsRead more

Warm-Up 2:00 bike, row, ski 3 Sets: 5 Halo monster walks, left right10 Pineapple pickers10 Dynamic scorpions Strength/Skill 10 Minutes to work on gymnastics skills of your choice WOD For time: 1,500 Meter ski20 deficit push-ups 45/35 lb plates20 Back squats 205/13520 deficit push-ups60 Calorie bikeRead more