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

WOD Open Workout “19.1” 15 Minute AMRAP: 19 Wall Balls 20/1419 Calorie RowRead 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

Strength/Skill Dungeness Complete 5 sets of: Power Snatch x 4 Reps – Build Throughout Octopi Complete 5 sets of: 2 Power Snatch + 2 OHS – Build Throughout WOD Dungeness Complete a 12 Minute AMRAP: 4 C2B Pull-Ups4 L-Seated DB Press 6 Burpees12 KBS 53/35 Octopi Complete a 12 Minute AMRAP: 2 Mucsle-Ups (Rings or...Read More

Strength/Skill Dungeness & Octopi Shoulder Press 4@654@70%3@75%2@80%1@85%1@90%1@95%1@100-100+%1@100+% (perform if only you successfully completed your previous single) WOD “Grace” Complete the following for time: 30 Ground-to-overhead 135/95 Accessory: Complete 3 sets: Single Arm DB Row x 8 Reps each armMedicine Ball Sit-Ups x 10-15 RepsRead More