Warm-Up 3 Rounds: 100 Meter Jog10 Mountain Climbers10 Air Squats10 Ring Rows WOD Teams of two, complete the following: 8 Minute AMRAP: Row for Calories100 Meter Farmer Carry 70/53 Rest 2 Minutes 8 Minute AMRAP: Row for Calories30 Alternating Single Arm DB Snatches 50/35 Rest 2 Minutes 8 Minute AMRAP: Row for Calories20 Burpees Partners alternate on and off the rower each time a partner finishes the required reps Score = total caloriesRead more

Warm-Up 3 Sets: 5 Cal SKi20 Single Unders10 Hal Squats10 PVC Pass Throughs Strength/Skill 5 Sets: Hang Snatch x 2 Reps @ 80% WOD Complete the Following For Time: 500 Meter Ski10 Front Squats20 Double-Unders15 Front Squats25 Double-Unders20 Front Squats30 Double-UndersRead more

Warm-Up 2 Minute Row or Ski Then… 4 Sets: :15 Bar Hang3 Inchworms8 Reverse Snow Angels WOD EMOM For 24 Minutes (8 Sets): Station 1 – Strict HSPU or Seated DB Press x 5 RepsStation 2 – Toes-to-Bar x 5 RepsStation 3 – Row x :30 For Max CaloriesRead more

Are you having fun at CrossFit NXNW? Click here to leave a Google review! Warm-Up 3 Sets: 100 Meter Jog10 Reverse Lunges10 Pineapple pickers10 Mountain Climbers Strength/Skill Deadlift 12 Minutes to build to a heavy triple or work on technique WOD Complete 5 Rounds For Time: 4 Power Cleans 175/1158 Burpees Over the Bar16 Sit-UpsRead 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: 10 Bottoms Up KB Press20 Banded Pull Aparts10 Ring Rows10 Reverse Luges Strength/Skill 10 Bench Press6 Barbell Row8 Bench Press6 Barbell Row6 Bench Press6 Barbell Row4 Bench Press6 Barbell Row Weight By Feel WOD For Time: 21-15-9 Push Press 95/65Front Rack Reverse Lunge 95/65Read more