Wednesday Wod 2.28.18

Levels 1 and 2 Build To a 5 RM Push Press Then 4 Rounds, Each For Reps 90 Seconds Max Effort Handstand Pushup Rest 30 Seconds 60 Seconds Max Calorie Assault Bike Rest 30 Seconds Optional Work 3 Sets, Not For Time 30 Seconds L-sit 1 Minute Left Side Plank 1 Minute R Side Plank […]

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Tuesday Wod 2.27.18

Level 1 5 Rounds, Each 3 Minutes AMRAP 9 Deadlifts 12 Pushups Rest 1 Minute Level 2 5 Rounds, Each 3 Minutes AMRAP 9 Deadlifts 12 Ring Dips Rest 1 Minute You Select a Load That Will Challenge Your Ability to do the Deadlifts Unbroken Optional Work 3 Sets Strict Pull-up x Max Reps 3 […]

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Tuesday Wod 2.27.18

A. 5 Tough Sets Push Press x 3 B. Build To a Heavy 3 Rep Dead Stop Deadlift C. 3 Rounds For Total Time 21-15-9 Reps Deadlift 225/155# Handstand Pushup Rest 2 Minutes Basically, Perform Diane 3 Times, Resting 2 Minutes In Between. Record Time Finishing Each Diane. (3 Times)

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Monday Wod 2.26.18

If you are planning to redo 18.1, give it your best shot. Make sure to warm-up properly and pace according to the score you want to achieve. If you would still like to do some of what we are doing below, A and B are most important.   A. Build To Your Heaviest Set 2 […]

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Monday Wod 2.26.18

If you have not signed up for the open there is still time. If you would like to do the workout, or if you are redoing the workout, you must finish and submit your score by 5PM or your score will not be inputted. Also, some of you have signed up without joining the NSCF […]

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Saturday Wod 2.24.18

“Ezra Marie” In Partners 21 Minutes AMRAP Buy-In: 1600 Meter Run (Alternating Every 400 Meters) Then With The Remaining Time 2-100′ Bear Crawl (Each Partner Performs 100′ Alternating) 21 Synchro Jumping Squats 18 Synchro Burpees Born 2/21/18, 21 Inches Long

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Saturday Wod 2.24.18

Reminder here that the goal is not necessarily to increase fitness through the open. Rather to keep the gains you’ve made up to this point throughout the open. So give each portion good effort with the reduced volume. A. 5 Tough Sets Front Squat x 2 Go heavy here guys, make these count B. Start […]

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February PR’s and The Open!

By Jonathan Jorgensen     First off, I am pretty stoked to see this PR board fill up like it did this month. It validates this stuff we do called CrossFit. But it also validates the hard work, dedication, and effort that all of you have been putting forth this year. I hope this gives […]

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