Warm-Up 3 Sets: 20 Single-Unders10 Reverse Lunges10 PVC Pass Through :15 HS or Plank Hold WOD 20 Minute AMRAP: 1,200 Meter Row Then, with the remaining time… 5 Hang Power Snatch 115/7515 Air Squats25 Double-UndersRead more

Warm-Up 3 Sets: 5 Calorie Row10 Reverse Lunges10 Pineapple pickers5 Bottoms Up KB Press Strength/Skill Push Jerk 12 Minutes to build to a heavy single or work on technique WOD Complete the Following For Time: 50 Sit-Ups40 Single DB Step-ups 50/35 20″30 Single Arm DB Thrusters 50/35 -Hold the DB anyway you want during step-ups-Switch arms as needed during the thrustersRead 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 Sit-ups Strength/Skill Deadlift 6-5-4-3 @20×1 (2 sec down, touch-n-go, 1 sec rest top) WOD Against a 2 minute running clock: Run 200 metersPower clean x max reps 165/110 Rest 2 Minutes Complete a total of 4 sets Score = Total # of cleansRead more

Warm-Up 2 Minute Bike or Row Then, 3 Rounds: 100 Meter Jog10 Pineapple Pickers10 Halo Squats Squats10 Halo Mountain Climbers Strength/Skill Back Squat 7 Sets: 4 Reps @ 75% WOD Complete the Following For Time: 21-15-9 Push Press 95/65Pull-upsBurpeesRead more

No classes Labor Day. Home WOD Run 5KRead more