Warm-up Complete 2 Sets: :30 Shoulder Taps:30 Pineapple Pickers:30 Mountain Climbers:30 Reverse Snow Angels Strength/Skill 5 Sets: Strict Pull-Ups x Max RepsRest as neededStrict HSPU or Hand Release Push-ups x Max RepsRest as needed WOD 7 Minute AMRAP: 5 Toes-to-Bar10 KBS 53/35Read More
Warm-up Complete 2 Sets: 10 Air Squats20 Jumping Jacks10 Dynamic Pigeon10 Stationary Skipping High Knees Strength/Skill Back Squat 5-5-5-5-5 @ 70-73% Push Jerk 3-3-3-3-3 – Weight by feel WOD Complete the following for time: Run 1 MileRead More
Warm-up Tabata row or bike Then, 3 sets: 3 Inchworms5 Single arm DB Shoulder press, each arm6 Single Arm DB Row, each arm WOD 18 Minute AMRAP: 6 DB Single Arm Suitcase Carry Reverse Lunges, Right Arm 50/3510 Single Arm Alternating DB Snatch 50/356 DB Single Arm Suitcase Carry Reverse Lunges, Left Arm12 Calorie Row...Read More
NXNW is and will always be a community that is non divisive and welcoming to people of all walks of life. Fitness is something that can bring people together. The terrible things written by Greg Glassman this weekend do not reflect the values of our community. This is causing us as well as CF affiliates...Read More
Warm-Up Tabatta bike or row WOD In teams of one, with only you working at a time, complete the following for time: 30-20-10 Calorie Bike or RowAlternating DB Snatch 50/35BurpeesRead More
Warm-Up Complete 3 Sets: 10 Air Squats20 Jumping Jacks10 Dyanmic Pigeon10 Stationary Skipping High Knees WOD Back Squat 5-5-5-5-5 @ 65-70% Then, Deadlift 7-7-7-7-7 – Weight by Feel Then, For Time: Run 800 MetersRead More
Warm-Up Complete 2 Sets: :30 Mountain Climbers:30 Dynamic Scorpion:30 Reverse Snow Angles:30 Air Squats:30 Pineapple Pickers Strength/Skill Complete 4 Sets: 2 High Hang Power Snatch + 2 Below Knee Power Snatch WOD Complete 4 Rounds for Time: 5 Hang Power Snatch 115/7510 Burpees Over the Bar10 Front Squats 115/75Read More
