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
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: 20 Kettle Bell Swings 53/3515 Sit-Ups16 Kettle Bell Goblet Squats8 Burpees10 Kettle Bell Goblet LungesRead 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 10Farmer Carry x 100 Meters WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compar to: 6/28/2021Read More
