WOD

Refer A Friend

Invite A Friend To Check Us Out!
28
Mar

Saturday 3/28/2020

Active recovery day! Take this morning’s yoga class by signing up HERE. You can also create a Beyond the Whiteboard account HERE using the code: NXNW736

If you would like us to create a workout with the equipment available to you, let us know and we’ll set-up a Zoom meeting!

26
Mar

Friday 3/27/2020

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started!

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid.

Warm-Up

2 Sets:

10 Sit-Ups
10 Squats
10 Lunges

Couch Stretch
Pigeon
Down dog
Pigeon

WOD

20 Minute AMRAP:

3 Wall Walks
10 Burpees
10 Shoot Throughs
10 Grasshoppers

  • One Shoot Through is all the way through and back.
  • One Grasshopper is completing both sides

Modified

20 Minute AMRAP:

3 Inchworms
10 Burpees
:15 Superman Hold to :15 Tuck Hold
10 Mountain Climbers

25
Mar

Thursday 3/26/2020

We are now on Beyond the Whiteboard. This will provide a virtual whiteboard for posting workouts as well as a way to track and analyze your workouts. Use our code NXNW736 to make a profile. Click HERE to get started!

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid .

Warm-Up

1 Set:
:30 Row, Bike, Run, Jump Rope, or Jog in Place
10 Slow Air Squats @ 2211 (2 seconds down, 2 pause, 1 up, 1 rest)
:30 Tuck Hold
:30 Push-Up Plank Hold

Then,

1 Set:
:45 Row, Bike, Run, Jump Rope, or Jog in Place
10 Air Squats
10 Sit-Ups
10 Push-Ups

Then,

Stretch/Mobility

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WOD

Complete the Following For Time:

400m Run, 500m Row, 20 Cal Bike, or 200 Single-Unders, or Jog in place :90
40 Air Squats
30 Sit-Ups
20 Push-Ups
15 Back Pack Ground to Overhead

Find a back Pack and fill it to your desired weight. Clean the back pack to your shoulders and press overhead for the ground to overhead.

*Wear the backpack during your workout for an extra challenge. Place back pack on chest during your sit-ups.

24
Mar

Wednesday 3/25/2020

Click HERE to sign-up for one of our online classes! Each time you attend you will be entered in a raffle to win a shirt, hat, sticker, and Fitaid

Each time one of our members "attends" an online class until April 3rd, they will be entered into a raffle to win a shirt, hat, sticker, and FitAid! Head to the "WOD" page on our website for Wednesday's full workout. Sign-up for Online classes here:https://crossfitnxnw.com/virtual-classes-online-coaching/

Posted by CrossFit NXNW on Tuesday, March 24, 2020

Warm-Up

3 Sets:

:30 Jog, Bike, Row, Jump Rope, or Jog in Place
10 Air Squats
10 Step Downs or Reverse Lunges
5 Single Arm Strict Shoulder Press, Each Arm – Any Object

then,

Shoulder Stretch
Scorpion
Pigeon

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Strength/Skill

3 Sets:

Broad Jump x 3 Reps
Tuck Hold x :30 Seconds

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WOD

15 Minute AMRAP:

-20 Alternating Pistols or Reverse Lunges
-10 Hang Power Cleans (Use Weighted Back Pack, Barbell, DB’s, KB’s, Sandbag)
-5 Strict HSPU or 10 Push-Ups

*Optional use of your weighted object during the pistols or lunges.

23
Mar

Tuesday 3/24/2020

Missing your gym friends and coaches? Try one of our new online classes HERE

Tuesday 3/24 Home Workout

For Tuesday's home WOD we have a body weight bench mark workout. Head to the "WOD" page on our website for a full description. Sign-up for one of our awesome online classes here: https://crossfitnxnw.com/virtual-classes-online-coaching/

Posted by CrossFit NXNW on Monday, March 23, 2020

Warm-Up

3 Sets:

Calf Raise (try to find an elevated surface) x 10 Reps
Push-Up Plank Hold x 30 Seconds
Russian Baby Makers x 10 Reps

Then,

Calf Stretch
Roll Calves – any object

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Strength/Skill

Single Arm DB Rows (use any object) x 8 Reps Each Arm
HS Walk x Max Distance or Wall Walk x 3 Reps or Stationary Inchworms x 3 Reps

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WOD

“Annie”

Reps For Time

50-40-30-20-10
Double-Unders
Sit-Ups

-Scale Du’s by doubling the reps with singles. Jog in pale 30 Seconds if you don’t have a Jump Rope

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