Teams of two, with one person working at a time, complete a 20 Minute AMRAP: 800 Meter Med Ball Relay Run, 4 x 200 20/14 (one partner runs at a time, switch every 200 meters)50 Wall balls 50 Med ball Sit-upsRead More

Warm-Up Tabata row or bike Then, 3 Sets: 3 Inchworms:10 Bar Hang10 Mountain Climbers WOD “Lynne” Five rounds for max reps of: Bench Press (body weight/ 3/4 body weight)Pull-ups Rest as needed between movements & sets Score = total reps 20 Minute Time CapRead More

Warm-Up 3 Rounds: 5 Cal Row10 Ring Rows10 Air Squats10 PVC Pass Throughs Strength/Skill EMOM For 7 Minutes 3 Hang Snatches (above knee) @ 70% 1RM WOD 4 Sets For Max Reps :30 Ski Calories:30 Rest:30 Burpee Box Step-Overs:30 Rest:30 Man Makers:30 RestRead More

Are you having fun at CrossFit NXNW? Click here to leave a Google review! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 10-8-6-4 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD “Annie” 50-40-30-20-10 Double-UndersSit-Ups Compare to: 6/16/2022Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds:10 Pineapple Pickers5 Bottoms up KB Press10 Halo Mountain Climbers Strength/Skill Push Jerk 3-3-3-3-3 Weight by feel WOD Complete the Following For Time: 800 Meter Run30 Hang Power Cleans 135/95400 Meter Run15 Shoulder-to-Overhead 135/95Read More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 4 Reps @ 70% WOD 10 Minute AMRAP: 100 Meter Run15 KBS 53/35100 Meter Run10 BurpeesRead More

Warm up 3 Sets: :30 Row:20 Bar Hang20 Mountain Climbers WOD Teams of two, one person “working” at a time, complete the following: 20 Minute AMRAP: *1,000 Meter Row5 Toes-to-Bar10 Burpees15 Sit-Ups *Partner one rows while partner two completes as many rounds of the “work” as possible. Alternate after partner one finishes the row, and...Read More

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows Strength/Skill EMOM For 9 Minutes 1 High Hang Snatch + 2 Hang Snatches @ 65% 1RM WOD “Newport Crippler“ Complete the following for time: 30 Back Squats 225/1551 Mile Run Compare to: 4/7/2022Read More

Warm-Up 3 Rounds: 5 Cal Row10 Push-ups10 Air Squats10 Ring Rows WOD Complete 5 rounds, not for time: Bench Press x Max Reps 75% 1RMKettle Bell Swings 70/53 x Max Reps Rest as needed between movements and roundsRead More

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Pineapple Pickers5 Halo Monster Walks Strength/Skill Deadlift 12-10-8-6 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD 10 Minute AMRAP 200 Meter Farmer Carry 70/53 Then with the remaining time… 30 Double-unders12 DB Walking Lunges 50/35Read More