Saturday Wod 7.20.19

Schedule Reminder – 8am and 9am classes only this morning. NSCF’s 10 year anniversary party starts at 10am at the Elks Lodge. Establish a Max Distance Broad Jump 4 Rounds For Time 9 Power Snatches 18 Pull-ups 36 Double Unders Level 1 – HS 75/55# Level 2 – 95/65# Level 3 – 135/95#, C2B Pull-ups

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Friday Wod 7.19.19

15 Minutes To Establish a 1 Rep Max Thruster (From the Ground) Then In Partners 2 Rounds For Time 80 Calorie Row 40 Thrusters Level 1 Р75/55# Level 2 Р95/65# Level 3 Р135/95#

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Thursday Wod 7.18.19

Establish a Max Set of Unbroken Double Unders Establish a Max Set Static Hang For Time Run 800 Meters Levels 1 and 2 12 Minutes EMOM Min 1 – Max Rep Sit-ups Min 2 – 45 Seconds Max Calorie Bike Min 3 – Rest Level 3 – GHD Sit-ups

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Wednesday Wod 7.17.19

20 Minutes To Establish a 1 Rep Max Clean and Jerk Then Choose 1 of the Following Benchmark Workouts “Elizabeth” 21-15-9 Reps For Time Clean 135/95# Ring Dip “Amanda” 9-7-5 Reps For Time Muscle-up Squat Snatch 135/95#

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Tuesday Wod 7.16.19

Establish a Max Unbroken Set Toes To Bar 5 Rounds For Time 15 Deadlifts 15 Burpee Pull-ups Level 1 – 155/105# Level 2 – 225/155# Level 3 – 275/185#

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Monday Wod 7.15.19

20 Minutes To Establish a 1 Rep Max Overhead Squat 11 Minutes AMRAP 11 Overhead Squats 11 Push Press Run 200 Meters Level 1 – 75/55# Level 2 – 95/65# Level 3 – 115/75#

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Friday Wod 7.12.19

For Time 500 Meter Row Rest As Needed In Partners Level 1 10 Minutes AMRAP 12 Jumping Pull-ups 10 Synchronized KB Swings 53/35# 20 Seconds Handstand Hold Level 2 10 Minutes AMRAP 18 Pull-ups 15 Synchronized Swings 53/35# 12 Handstand Pushups Level 3 10 Minutes AMRAP 9 Muscle-ups 12 Synchrnized KB Swings 70/53# 22 Handstand […]

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Thursday Wod 7.11.19

Establish a 1 Rep Max Snatch 5 Rounds For Time 50 Meters R-Arm Front Rack Carry 50 Meters L-Arm Front Rack Carry 50′ R-Arm Front Rack Lunge 50′ L-Arm Front Rack Lunge Level 1 – 30/20# Level 2 – 45/30# Level 3 – 70/50#

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