Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Goblet Squats10 Ring Rows WOD 20 Minute AMRAP: Teams of two, one person working at a time… 2,000 Meter Row40 DB Front Squats 50/35 each arm40 Pull-upsRead more

Warm-Up 3 Sets: 100 Meter Jog10 Sit-Ups:10 – :15 Bar Hang Strength/Skill 4 Sets: Dips x 5-10 RepsAlternating Pistols or Step Downs x 12 RepsOH Plate Sit-ups x 10 Reps WOD Complete the Following For Time: 400 Meter Farmer Carry 70/53Read more

Warm-Up 3 Sets: 100 Meter Jog10 PVC Pass Throughs5 Calorie Ski:10 – :15 Bar Hang Strength/Skill Snatch 3@70%3@75%3@802@85%3@75% WOD Complete the Following for Time: 800 Meter Ski50 KBS 53/3525 Toes-to-Bar20 Burpee Box Jumps or Step-Ups 24/20Read more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 20 Single-Unders125 Meter Row10 Halo Monster Walks10 Ring Rows Strength/Skill Complete 5 Sets: Hang Clean Above Knee + Clean + 3 Front Squats @ 65% of Clean WOD 8 Minute AMRAP: 15 Wall Balls 20/1430 Double-UndersRead 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 Bottoms Up KB Press20 Banded Pull Aparts10 Ring Rows Strength/Skill 9 Bench Press4 Barbell Row7 Bench Press4 Barbell Row5 Bench Press4 Barbell Row3 Bench Press4 Barbell Row Weight By Feel. Try to increase from what you used last week. WOD Complete The Following For Time: 1,000 Meter Row10 Push Jerks 155/105200 Meter Run8 Push Jerks200 Meter Run6 Push Jerks200 Meter Run4 Push Jerks200 Meter Run2 Push Jerks200 Meter Run 15 Minute Time CapRead more