Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM for 24 Minutes (8 Sets): Minute 1: Deadlift x 3Minute 1: Double-Unders x 20 RepsMinute 1: Alternating Pistols or Reverse Lunges x 10 Reps Sweat class Warm up 3...Read More

Read about this year’s CrossFit Open and our Intramural Sign-up for our Intramural here! Warm-Up 3 Sets: 125 Meter Row5 Single Arm DB Front Squats5 Single Arm DB Push Press, Each Arm10 PVC Pass Through Strength/Skill Complete 5 Sets: Push Jerk x 5 Reps – Weight by Feel WOD 12 Minute AMRAP: 500 Meter Row5...Read More

Sign-up for this year’s Intramural here! The CrossFit Open is back after a brief hiatus. While this year is sure to be a bit different, we’re thrilled to continue the tradition of the Open and our own CrossFit NXNW Intramural! CrossFit has aimed to make this the most accessible Open yet, including workout options which...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers10 Halo Squats20 Mountain Climbers Strength/Skill 5 Sets: 1 Clean + 3 Front Squats @ 80% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Jumps or Step-ups 24/20″ Rest 2 Minutes For Time: 800 Meter Run Score = Reps, Time Sweat class Warm up 2 Sets: :60 jog/...Read More

Warm-Up Tabatta Row WOD 16 Minute AMRAP: 40 Meter Run Then, With the Remaining time… 8 DB Front Squats8 DB Lunges8 DB Deficit Push-UpsRead More

Warm-Up 3 Sets: 10 Halo Air Squats5 Halo Monster walks (5 left, 5 right)3 Inchworms Strength/Skill Every 2 Minutes For 8 (4 Sets): Back Squat x 3 Reps @80-83%HS Hold or Plank Hold x :15 – :30 WOD CrossFit Open Workout 12.1 7 Minute AMRAP: Burpees Warm up 3 Sets: :30 jog:15 plank hold5 goblet...Read More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers Strength/Skill EMOM for 10 Minutes: Minute 1: Dips x 5-10 RepsMinute 2: Strict Pull-Ups x 3 Reps + C2B Pull-ups x Max Reps* *Scale with pull-ups/ring rows x 5-10 reps WOD 10 Minute AMRAP: 20 KBS O = 70/53 D = 53/35500 Meter RowRead More

Warm-Up 3 Sets: 20 Jumping Jacks10 Pineapple Pickers20 Mountain Climbers WOD EMOM EMOM for 21 Minutes (7 Sets): Minute 1: Deadlift x 5Minute 1: Burpees x 5-7Minute 1: Hollow Hold or Tuck Hold x :15 – :30 Sweat Class Warm up 3 Sets: :60 jog6 knee hug to lunge10 banded bow and arrow3 inchworms WOD...Read More

Warm-Up 3 Sets: 20 Single Unders6 Dynamic Pigeons3 Inchworms Strength/Skill Strict Shoulder Press x 7 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 5 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 3 RepsSingle Arm DB Row x 4 RepsStrict Shoulder Press x 1 RepSingle Arm DB Row x 4 RepsStrict...Read More

Warm-Up 3 Sets: 10 Sit-Ups10 Pineapple Pickers20 Mountain Climbers Strength/Skill 5 Sets: 2 Cleans + 4 Front Squats @ 70% of Clean 1RM WOD 3 Minute AMRAP: Burpee Box Step-Overs 24/20″ Rest 2 Minutes 3 Minute AMRAP: Row For Calories Score = Total Reps ___________________________________________________________ Sweat Class Warm up 3 Sets 10 skipping high knees10...Read More