WOD

Why CrossFit NXNW Is Ranked One of the Best Gyms In Port Orchard
Welcome to the new website! Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single Unders125 Meter Row10 Halo Monster Walks WOD 15 Minute AMRAP: 15 Double-Unders10 Wall Balls 20/148 Deadlifts 135/956 Hang Power Cleans
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Top-Rated CrossFit in Port Orchard, Washington
Start this fall season by being consistent with our 20 day challenge and you’ll have the chance to win a $100 Rogue Fitness gift card! How it works: Attend 20 classes between Monday, October 3rd, and Monday, November 7th, and your name will be entered to win. If you make it to the gym at least 25 days during the same time frame, you’re name will be entered twice! After November 7th we’ll draw the luck winner’s name out of a hat. Your coach can check you in each class, however, the best way to make sure you’re class is counted is to preregister each time. Are you too sore to complete the workout on the whiteboard? You can still show up for an active recovery day. Ride the bike/row & work on mobility to receive credit.
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Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang10 Reverse Lunges Strength/Skill 4 Sets: Wall Walks x 3-5 RepsWeighted Strict Pull-Ups x 5 RepsMedicine Ball Sit-ups x 10 Reps WOD Complete 4 Sets For Max Reps: :30 Row for Calories:30 Rest:30 Ski for Calories:30 Rest:30 Alternating Pistols:30 Rest
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Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders10 Bottoms Up KB Press20 Banded Pull Aparts10 Ring Rows Strength/Skill 8 Bench Press4 Barbell Row6 Bench Press4 Barbell Row4 Bench Press4 Barbell Row2 Bench Press4 Barbell Row Weight By Feel. Try to increase from what you used last week. WOD 10 Minute AMRAP: 100 Meter Run10 KBS 70/53100 Meter Run5 Box Jumps or Step-ups 24/20
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Warm-Up 3 Sets: 10 Monster Walks (5 Left, 5 Right)10 Goblet Squats10 Ring Rows20 Mountain Climbers Strength/Skill Back Squat 5@70%4@75%3@80%2@85%1@90 WOD Complete The Following For Time: 30 Calorie Bike30 Thrusters 75/5530 Burpees
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