Strength/Skill Dungeness Power Snatch 3-3-3-3-3 @ 80-85% Octopi Snatch 3-3-3-3-3 @ 80-85% WOD Dungeness & Octopi Complete the following for time: 30 Front Squats (from the ground) 175/115 1 Mile RunRead More
Dungeness & Octopi Strength/Skill Push Press 4-4-4-4-4 Weight by Feel WOD Complete 5 Rounds, Not for Time: Farmer Carry x 100 Meters Bike or Row x 10 Calories Medicine Ball Sit-Ups x 10-15 Reps DB Bench press x 10 Reps, Neutral GripRead More
The CrossFit NXNW Intramural starts next week! Be sure to sign-up on the white board! Dungeness & Octopi Strength/Skill Deadlift 10-8-6-4-4 Weight by Feel. Try to increase in weight for each set from last week. WOD 15 Minute AMRAP: 5 Hang Power Cleans 135/95 5 Burpees Over the Bar 15 Air SquatsRead More
Only nine days until the first Open workout is announced! Remember to sign-up for the intramural by writing your name on the whiteboard! Strength/Skill Dungeness Complete 3 Sets, Not for Time: Tuck-Ups x 10 Reps Barbell Row x 6 Reps Wall Walk x 3 Reps Octopi Complete 3 Sets, Not for Time: V-Ups x 10...Read More
WOD CF 5K Run/Walk at McCormick Woods! No class at the gym. Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by...Read More
Join us Saturday for a 5K hosted by South Kitsap High school Deca which benefits the Cystic Fibrosis Foundation. This will be the WOD for Saturday as we will all be at at the event. Wear your CrossFit NXNW gear and stop by our booth. You can sign-up for the 5K at the following link:...Read More
Dungeness & Octopi Strength/Skill Push Press 5-5-5-5 Weight by Feel WOD Complete 4 Rounds for Time: 400 Meter Run 7 Front Squats (from the ground) 185/125 15 Minute Time CapRead More
