Category

WOD
Thanks to everyone who came out to support Ed and Andy last night! Below are the links to donate to their stairclimb fundraising efforts for the The Leukemia & Lymphoma Society. Ed’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… Andy’s donation page: https://www.llswa.org/site/TR/LLSWA/llswaFF… WOD CrossFit Open Workout “20.3” For time: 21 deadlifts 21 handstand push-ups 15 deadlifts 15 handstand...
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https://www.facebook.com/CrossfitNXNW/videos/390721751847619/?t=35 Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: DB Box Step...
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Mobility class this Saturday 10:30 am with Brandon Lester, DC CCSP! Dungeness & Octopi Strength/Skill Push Press 3-3-3-3-3 @ 65-75% WOD Complete the Following for Time 50 Calorie Row 40 Wall Balls 20/14 30 Burpees 12 Minute Time Cap
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Join us this Thursday to witness Ed and Andy compete against each other in CrossFit Open workout “20.3”! They will be fundraising for the LLS Stairclimb. SFH will have a booth sampling their products! Strength/Skill Dungeness Complete 5 Sets: High Hang Power Snatch x 3 Reps Octopi Complete 5 Sets: High Hang Snatch x 3...
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Dungeness & Octopi Strength/Skill Back Squat 7@65% 6@75% 3@80% 2@85% WOD 7 Minute AMRAP: 7 Deadlits 225/155 7 C2B Pull-Ups
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WOD Teams of two, one person working at a time, complete an 18 Minute AMRAP: Row 80 Calories 40 Sit-Ups 40 Push-Ups
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WOD Open Workout “20.2” 20 Minute AMRAP: 4 DB Thrusters 50/35 6 Toes-to-Bar 24 Double-Unders
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Dungeness & Octopi Strength/Skill Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM Example 1: Minute 1 – 5 Pull-Ups Minute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-Ups Minute 2 – 8 Alternating Pistols WOD Complete 4 Rounds, Not for Time: D-Ball Carry x 100...
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Dungeness & Octopi Strength/Skill Complete 5 Sets of: Bench Press x 5 Reps Single Arm DB Row x 6 Reps Each Arm WOD Complete Four Sets for Max Reps: 30 Seconds of Wall Balls 20/14 Rest 30 Seconds 30 Seconds of Kettle Bell Swings 50/35 Rest 30 Seconds 30 Seconds of Hand Release Push-Ups Rest...
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Strength/Skill Dungeness Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Unsupported Seated Strict Barbell Press x 5 Reps Octopi Complete 3 Sets, Not for Time: Farmer Carry x 200 Meters OH Plate Sit-Ups x 10-15 Reps Strict HSPU x 5-10 Reps WOD Complete the Following for...
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