Programming note: Over the next 5 weeks Thursday workouts will be a bit different than usual, focusing on skill work and active recovery to ensure you’re fresh for the CrossFit open workouts each Friday. WOD A) Row or Bike 5-10 Minutes at a moderate pace. B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM.. Example 1: Minute 1 – 5 Pull-UpsMinute 2 – 10 Sit-Ups Example 2: Minute 1 – 3 Bar Muscle-UpsMinute 2 – 8 Alternating Pistols *Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday. c) Complete 3 sets of the following, not for time: Single Arm DB Row x 6 Reps Each ArmBanded Leg Curls x 20 RepsIncline DB Bench Press – Neutral Grip x 8 RepsRead more

Below are the teams as of now, as well as the original post on how all this works. The name of the team captain is at the top. If your name is missing, please let us know. Everything you need to know about the Open: https://crossfitnxnw.com/%ef%bb%bf2019-crossfit-nxnw-intramural-open/ Breezy Donna Ryan a Marie Katie Tracie Grace Nancy c Alexis Gena Michelle Barrette Allyson Steve w Cindy Jake Pinky Kamryn Jolette Tina Kylee Amy Kelly m Chris Jeff Andy o Ashley John Dominique Stefan Jeri Shane Vio Rhonda Kyle Katrina Rob Janelle Jason Kellie Sean Thomas Laurie Lori L Rich James Tori Sophie Eric c Leah Nancy f Emilee a Ryan p Malory Harry Owen Janine Erin Eric s Nathaniel Julian Taylor Taylor h Julie m Mike Heidi Emilee b Sarah z Jules Andy m Justin w Ed Dan Myriah Xavier Heather JamieRead more

Strength/Skill Dungeness Complete 6 sets of: 1 Power Cleans + 3 Front Squats – Build throughout Octopi Complete 6 sets of: 1 Clean + 3 Front Squats – Build throughout WOD Dungeness & Octopi 10 Minute AMRAP: 50 Calorie Row Then, with the remaining time, complete as many rounds and reps as possible… 10 Deadlfits 225/155 7 Box Jumps 24/20Read more

Strength/Skill Dungeness Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Pulls from Ground x 2-3 RepsWall Walks x 2-3 Reps Octopi Complete 3 Rounds, not for time: Double-Unders x 30-50 RepsRope Climbs x 2-3 RepsHS Walk x max distance WOD Dungeness Complete 4 sets Against a 3 Minute clock: Run 400 MetersPush Press x max reps 115/80Rest 2 minutes between sets Octopi Complete 4 sets Against a 3 Minute clock: Run 400 MetersStrict HSPU x max reps Rest 2 minutes between setsRead more

Normal schedule Monday! Strength/Skill Dungeness & Octopi 5@70%4@75%3@80%2@85%5@75% WOD Dungeness 9 Minute AMRAP: 10 Goblet Squats 70/507/5 Strict Pull-Ups7 Burpees over the DB Octopi 9 Minute AMRAP: 5 DB OHS, Right Arm 50/355 DB OHS, Left Arm7/5 Strict Pull-Ups7 Burpees over the DBRead more