If you have been at CrossFit NXNW the past couple weeks, chances are you’ve heard your fellow crossfitters talking about “Murph”. If you are somewhat new to CrossFit you’re probably asking yourself who, what, why, and “is this physically possible for me to complete”. I thought I’d share some helpful tips to help make this...Read More
Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness Power Snatch 15 Minutes to build to a heavy single or work on technique Octopi Snatch 15 Minutes to build to a heavy single WOD Dungeness & Octopi “Annie” 50-40-30-20 and 10 rep rounds of: Double-unders Sit-upsRead More
Dungeness & Octopi Strength/Skill Complete 5 sets: 3 Push Press + 2 Push Jerk – Build Throughout WOD Complete the following for time: 60 Calorie row 200 Meter farmer carry 70/53 each handRead More
Strength/Skill Dungeness Power Clean 15 Minutes to build to a heavy single or work on technique Octopi Clean 15 Minutes to build to a heavy single WOD Dungeness & Octopi Complete 5 rounds for time: 5 Hang Power Cleans 155/105 6 Front Squats 7 Burpees over the barRead More
Memorial Day Weekend Schedule: Saturday: “Murph” @ 8&9 AM Monday: Closed Strength/Skill Dungeness 4 rounds not for time: Unsupported Seated Strict Press x 5 @ 30X2 Supine Barbell Row x 6 reps Tuck-ups x 12 reps Octopi 4 rounds not for time: Strcit HSPU Negatives x 5 reps @ 30K2 (increase difficulty by performing defecit)...Read More
Dungeness & Octopi Strength/Skill Back Squat 3@80% 2@85% 2@90% 1@90-95% WOD “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Post number of pull-ups completed for each round to comments. Example = 8,6,10,7,5Read More
Reminder: No CrossFit Kids this Saturday at 10 AM! WOD 8&9 AM Complete a 20 Minute AMRAP: Begin with: Row 50 Calories OR Bike 45 Calories Then, with the remainder of the 20 Minutes, Complete: 8 Overhead Plate Lunges 45/25 10/8 Defecit Push-ups (RX guys use 45 lb plates, RX ladies use 25) 15 Air...Read More
Strength/Skill Dungeness Power Snatch 5-3-3-3-5 Octopi Snatch 4@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness Complete a 9 minute AMRAP: 3 Box Jumps 24/20 6 Hang Power Snatch 95/65 9 Stationary Dips Octopi Complete a 9...Read More
Strength/Skill Dungeness Power Clean 5-3-3-3-5 Octopi Clean 5@70% 3@75% 3@75% 3@75% 5@70% -Reset after each rep. Do not complete as touch-n-go. Do not go heavier than prescribed, we will be testing soon. WOD Dungeness & Octopi Complete the following for time: Row 1,000 Meters 25 Front Squats 135/95 25 Burpees Over the BarRead More
