Strength/Skill Dungeness Complete 3 Rounds, not for time: Alternating DB Box Step-Ups x 10 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Alternating Pistols x 10 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness & Octopi Complete 4 Sets for Max Reps:...Read More
Strength/Skill Dungeness & Octopi 5@75%5@75%5@75%5@75% WOD Dungeness & Octopi 7 Minute AMRAP: 3 Thrusters 95/653 Burpees Over the Bar6 Thrusters6 Burpees Over the Bar9 Thrusters9 Burpees Over the Bar …. Keep increasing sets by 3 reps until the 7 minutes are up. Score = total reps.Read More
WOD “Lynne” Five rounds not for time:Bench press (RX=body weight men, 3/4 body weight women)Pull-ups Rest as needed between movements Score = total BP, Total PU Compare to: 7/21/2019Read More
Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and...Read More
Below are the teams as of now, as well as the original post on how all this works. The name of the team captain is at the top. If your name is missing, please let us know. Everything you need to know about the Open: https://crossfitnxnw.com/%ef%bb%bf2019-crossfit-nxnw-intramural-open/ Breezy Donna Ryan a Marie Katie Tracie Grace Nancy...Read More
Strength/Skill Dungeness Complete 6 sets of: 1 Power Cleans + 3 Front Squats – Build throughout Octopi Complete 6 sets of: 1 Clean + 3 Front Squats – Build throughout WOD Dungeness & Octopi 10 Minute AMRAP: 50 Calorie Row Then, with the remaining time, complete as many rounds and reps as possible… 10 Deadlfits...Read More
Strength/Skill Dungeness Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness Complete 4 sets Against a 3 Minute clock: Run 400 MetersPush Press...Read More
Normal schedule Monday! Strength/Skill Dungeness & Octopi 5@70%4@75%3@80%2@85%5@75% WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/507/5 Strict Pull-Ups7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/355 DB OHS, Left Arm7/5 Strict Pull-Ups7 Burpees over the DBRead More
Teams of two, one person working at a time, Every 2 Minutes for 30 Minutes (5 Sets): Station 1 – Bench Press x 5 Reps (both partners complete 5 reps)Station 2 – Rope Climbs x 6-8 Reps (combined)Station 3 – Bike x 20-30 Calories (combined)Read More
