Time to get creative! In addition to our normal workout post, we’ll be adding alternate versions for those of you working out from home. We’ll be testing some interactive online classes early this week. Stay tuned for some opportunities to help us test these. Download the “Zoom Meeting” app if this is something you’re interested in. Strength/Skill Front Squat 12 Minutes to Build to a Heavy Set of 7 From the Ground WOD 12 Minute AMRAP: 10 Push Press 95/65 10 Front Rack Reverse Lunges 95/65 200 Meter Run Home Workout Strength/Skill 7 Sets: If you have a Barbell – Perform as written above DB’s, or kB – Perform with them in the front rack position. 10 Sit-Ups between each set No Weights – Try to find some sort of heavy object around the house. 10 Sit-Ups between each set OR, 7 Sets of: 10 Air Squats 10 Sit-Ups WOD...Read more

What we are doing at CrossFit NXNW to deal with and plan for the spread of Cov-19? WOD 18 Minute AMRAP: 10 Goblet Squats 53/35 12 Straight Leg Sit-Ups 8 Push-UpsRead more

We know you’re already following these guidelines. It’s just a reminder to help us keep the gym spotless during this time. Strength/Skill Dungeness Complete 5 Sets: 2 High Hang Power Snatch + 2 Power Snatch from Below the Knee @ 60-65% Octopi Complete 5 Sets: 2 High Hang Snatch + 2 Snatch from Below the Knee @ 60-65% WOD Complete the Following for Time: 30 Alternating DB Snatch D = 50/35; O = 70/50 100 Double-Unders 30 C2B Pull-UpsRead more

Dungeness & Octopi Strength/Skill Pause Front Squat 2-2-2-2-2 @ 24X1 – Weight by Feel WOD 10 Minute AMRAP: 8 Toes-to-Bar 10 Deadlifts 255/175 12 Burpees Over-the-BarRead more

Dungeness & Octopi Strength/Skill Push Jerk 12 Minutes to Build to a Heavy Single WOD EMOM for 18 Minutes (6 Sets): Minute 1 – Power Cleans x 2 Reps 80% Minute 2 – L-Sit or Knee Tuck Hold x Accumulate 15-30 Seconds Minute 3 – Wall Balls x 10-15 Reps 20/14Read more