Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 2-2-2-2 @ 90% WOD Complete 4 Rounds For Time: 20 Reverse Lunges10 Hang Power Cleans 135/9520 Sit-Ups10 Deadlifts 135/95 14 Minute Time CapRead More

Sign-up for this year’s Intramural here! The CrossFit Open is back and we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! Whether this your first Open/Intramural, or you’re a long time participant, we have the answers to all your questions on how this year will work! What is the...Read More

Warm-Up 3 Sets: 100 Meter Jog10 Air Squats10 Sit-ups10 Mountain Climbers WOD 18 Minute AMRAP 100 Meter OH Plate Carry 45/3510 Burpees to Plate10 Plate Ground to Overhead20 Plate Rows Compare to: 10/13/2021Read More

Strength/Skill Back Squat 7-7-7-7 @ 70% WOD 7 Minute AMRAP: 3 Thruters3 C2B Pull-Ups6 Thruters6 C2B Pull-Ups9 Thruters9 C2B Pull-Ups12 Thruters12 C2B Pull-Ups… *Keep increasing sets by 3 reps until time expires.Read More

WOD Teams of two, alternate full rounds to complete a 20 minute AMRAP: 5 KBS 70/5310 Wall balls 20/1420 Double-undersRead More

Strength/Skill Complete 5 sets: Hang Power Snatch x 3 reps WOD Complete one of the following for time: Run 1 mile OR Row 2,000 metersRead More

Strength/Skill Complete 5 Sets: Unsupported Seated Strict Press x 3 RepsSupine Barbell Row x 5 Reps WOD Open workout “12.1” 7 Minute AMRAP: Burpees to a 6″ targetRead More

Strength/Skill Clean 3-3-3-3 @ 85% WOD Complete the following for time: 75 Wall balls1,000 meter row or ski30 Hang power cleans 135/95Read More

Strength/Skill Dungeness 3 Sets: Strict Pull-ups 5-10 RepsMedicine Ball Sit-ups x 10-15 RepsSeated DB Press x 5-7 Reps Octopi 3 Sets: Strict Weighted Pull-up x 3 RepsMedicine Ball Sit-ups x 10-15 RepsStrict HSPU x 7-10 Reps WOD Complete 3 rounds for time: 20 KBS 53/3512 KB Reverse Goblet LungesRead More

Strength/Skill Back Squat 3-3-3-3 @ 85% WOD Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-bar Rest 2 minutes Then, Complete a 5 Minute AMRAP: 15 Thrusters 75/5515 Burpees15 Toes-to-barRead More