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 & 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
We are going to aim for normal hours tomorrow! If you are attending an AM class, be careful driving in case it freezes overnight. Strength/Skill Dungeness Complete 5 sets of: 2 Power Cleans + 2 Front Squats – Build throughout Octopi Complete 5 sets of: 2 Cleans + 2 Front Squats – Build throughout WOD...Read More
UPDATE…. We will be having a 4:30 class for anyone who can make it through the thick slush. We hope to return to regular hours tomorrow. So…. That was a decent amount of snow today. We will start with a 10:30 class tomorrow, and if it rains/melts enough for people to get their cars out...Read More
Tomorrow’s scheduled classes: 8:30 Sweat, 9:30, 10:30. Stay tuned for updates and possibly some additional afternoon classes. We’ll see what tomorrow’s storm does and go from there. Dungeness & Octopi Strength/Skill 5@75%3@77%3@80%2@85%5@75% WOD Complete a 9 Minute AMRAP: 8 C2B Pull-Ups15 Thrusters 75/558 Box Jumps 24/20Read More
