Warm-Up 3 Sets: 5 Calorie bike or row10 Ring Rows10 Air Squats10 Revere Lunges WOD Teams of two,one person “working” at a time, alternate movements 20 Minute AMRAP: *500 Meter Row*6 Pull-Ups8 Burpees10 Hang Power Cleans 115/75 *Partners will alternate the 500 meter row while the other completes as many reps of the work as possible. When one partner finishes the row, they will pick up where the other left off.Read more

The first workout of the 2022 Intramural is here! You can still join a team here Find out what team you’re on here Warm-Up Tabata bike, row, or ski Then, 3 Rounds: 3 Inchworms10 Pineapple Pickers3 Dynamic Pigeons10 Mountain Climbers WOD CrossFit Open Workout “22.1” 15 Minute AMRAP: 3 Wall Walks12 Dumbbell Snatches 50/3515 Box Jump-overs 24/20Read more

Welcome to the 2021 CrossFit NXNW Intramural Open! Below are the most recent teams, but they are not final as we are still receiving sign-ups. You can sign-up here. Each week we will announce theme which will help you get points for your team if you choose to dress-up! You can learn more about the Intramural here. Week 1 theme is 90’s! Team Shrug Life Kalanit Lagbas Rhonda Law Ken Rice Jenny Much Mathew Yetter Nancy Fairweather Shendorah Fisher Rebecca Cooper Taylor Shumaker Erin Hayes Alec George Team Rowing Pains Donna Main Leah Armstrong Lee Hughes Alexis Sterbentz Donna Main Lee Hughes Teresa DiTommaso Roland San Nicolas Heather Luther Emilee Blankenship Kristoffer Dieter Shelbi Blevins Ali Raphael Team Less Talk’n, More Squat’n Grace Lucas Joshua Erger Michelle Erickson Chelsea Sturgal Lisa Hannan Jessica Meyer Chase Smith-Roberts zack jenson Kalena Hammond Stefan Mcpherson The WOD Squad Britney Clark Danielle Monetti Amanda...Read more

Learn about and sign-up for this Year’s CrossFit Open Intramural WOD EMOM For 21 Minutes (7 Sets): Minute 1 – Run x 100 MetersMinute 2 – Bike x :30Minute 3 – Ski x :30 Score = Bike & Ski CaloriesRead more

Warm-Up 3 Sets: 5 Cal Bike, Row, Ski10 Pineapple Pickers10 Air Squats:30 Plank Strength/Skill Clean 12 Minutes to build to a heavy single or work on technique WOD Complete the following for time: 50 Calorie Row30 Deadlifts 225/15520 DB Box Step-ups 50/35 each hand 20″ boxRead more