Warm-up 3 Sets: 10 Single Arm DB Rows (each arm)10 Box Step-Ups20 Banded Pull-Aparts10 Reverse Snow Angels5 Bottom Up KB Press WOD Complete The Following For Max Calories: 5 Minute SkiRest 2 Minutes5 Minute BikeRest 2 Minutes5 Minute RowRest 2 Minutes5 Minutes Burpee Box Step-Overs 24/20Read More

This week’s Intramural them is Sports Day! Warm-up Tabatta row, bike, or ski Then, 3 Sets: 20 Single-Unders10 PVC Pass Throughs10 Goblet Squats10 Pineapple Pickers Strength/Skill Snatch 5 Sets: High Hang + Above Knee + Ground WOD 7 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead More

Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 6Alternating Pistols x 10 Reps WOD Complete 5 rounds for time: 10 Pull-Ups10 KB Goblet Reverse Lunges 70/5310 Deficit Push-ups 45/35 lb plateRead More

Learn more about box squats Strength/Skill Box Squat 7-7-7-7 @ 21X1 WOD 10 Minute AMRAP: 7 Burpees Over the Bar5 Power Cleans 155/1053 Push Jerks 155/105Read More

Warm-Up 3 Sets: 5 Calorie bike or row10 Ring Rows10 Air Squats10 Revere Lunges WOD Teams of two,one person “working” at a time, alternate movements 20 Minute AMRAP: *500 Meter Row*6 Pull-Ups8 Burpees10 Hang Power Cleans 115/75 *Partners will alternate the 500 meter row while the other completes as many reps of the work as...Read More

The first workout of the 2022 Intramural is here! You can still join a team here Find out what team you’re on here Warm-Up Tabata bike, row, or ski Then, 3 Rounds: 3 Inchworms10 Pineapple Pickers3 Dynamic Pigeons10 Mountain Climbers WOD CrossFit Open Workout “22.1” 15 Minute AMRAP: 3 Wall Walks12 Dumbbell Snatches 50/3515 Box...Read More

Welcome to the 2021 CrossFit NXNW Intramural Open! Below are the most recent teams, but they are not final as we are still receiving sign-ups. 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

Learn about and sign-up for this Year’s CrossFit Open Intramural WOD EMOM For 21 Minutes (7 Sets): Minute 1 – Run x 100 MetersMinute 2 – Bike x :30Minute 3 – Ski x :30 Score = Bike & Ski CaloriesRead More

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the following for time: 50 Calorie Row30 Deadlifts 225/15520 DB Box Step-ups 50/35 each hand 20″ boxRead More

Sign-up for the Intramural here Warm-up 3 Sets: :30 Push-up Plank100 Meter Jog:15 Bar Hang Strength/Skill 3 Sets: Rope Climbs OR Rope Pulls From Ground x 3DB Bench x 8KB Front Rack Carry x 100 Meters WOD 10 Minute AMARP: 10 Push Press 95/6515 Double-Unders20 Sit-UpsRead More