Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Goblet Squats10 Ring Rows WOD 20 Minute AMRAP: Teams of two, one person working at a time… 2,000 Meter Row40 DB Front Squats 50/35 each arm40 Pull-upsRead More

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang Strength/Skill 4 Sets: Dips x 5-10 RepsAlternating Pistols or Step Downs x 12 RepsOH Plate Sit-ups x 10 Reps WOD Complete the Following For Time: 400 Meter Farmer Carry 70/53Read More

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Calorie Ski:10 – :15 Bar Hang Strength/Skill Snatch 3@70%3@75%3@802@85%3@75% WOD Complete the Following for Time: 800 Meter Ski50 KBS 53/3525 Toes-to-Bar20 Burpee Box Jumps or Step-Ups 24/20Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders125 Meter Row10 Halo Monster Walks10 Ring Rows Strength/Skill Complete 5 Sets: Hang Clean Above Knee + Clean + 3 Front Squats @ 65% of Clean WOD 8 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead More

Are you having fun at CrossFit NXNW? Click here to leave a Google review! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Bottoms Up KB Press20 Banded Pull Aparts10 Ring Rows Strength/Skill 9 Bench Press4 Barbell Row7 Bench Press4 Barbell Row5 Bench Press4 Barbell Row3 Bench Press4 Barbell Row Weight By Feel....Read More

Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 4 Sets: 3 Reps @ 85% WOD Complete a 10 Minute AMRAP: 10 KB Reverse Goblet Lunges 70/535/3 Strict C2B Pull-ups7 Burpees Compare to: 11/8/2021Read More

Warm-Up 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Air Squats10 Ring Rows WOD Teams of two, complete the following: 8 Minute AMRAP: Row for Calories100 Meter Farmer Carry 70/53 Rest 2 Minutes 8 Minute AMRAP: Row for Calories30 Alternating Single Arm DB Snatches 50/35 Rest 2 Minutes 8 Minute AMRAP: Row for Calories20 Burpees Partners...Read More

Warm-Up 3 Sets: 5 Cal SKi20 Single Unders10 Hal Squats10 PVC Pass Throughs Strength/Skill 5 Sets: Hang Snatch x 2 Reps @ 80% WOD Complete the Following For Time: 500 Meter Ski10 Front Squats20 Double-Unders15 Front Squats25 Double-Unders20 Front Squats30 Double-UndersRead More

Warm-Up 2 Minute Row or Ski Then… 4 Sets: :15 Bar Hang3 Inchworms8 Reverse Snow Angels WOD EMOM For 24 Minutes (8 Sets): Station 1 – Strict HSPU or Seated DB Press x 5 RepsStation 2 – Toes-to-Bar x 5 RepsStation 3 – Row x :30 For Max CaloriesRead More

Are you having fun at CrossFit NXNW? Click here to leave a Google review! Warm-Up 3 Sets: 100 Meter Jog10 Reverse Lunges10 Pineapple pickers10 Mountain Climbers Strength/Skill Deadlift 12 Minutes to build to a heavy triple or work on technique WOD Complete 5 Rounds For Time: 4 Power Cleans 175/1158 Burpees Over the Bar16 Sit-UpsRead More