Friday Wod 7.26.19

Levels 1 and 2 4 Rounds For Time 30 Wall Ball Shots 20/14# 30 Seconds L-Sit Level 3 4 Rounds For Time 30 Wall Ball Shots 30/20# 30 Seconds L-Sit Optional Work 4 Minutes AMRAP 15′ Rope Climb Ascent

Read More

Thursday Wod 7.25.19

5 Minutes AMRAP 1 Squat Clean 10 KB Swings 13 Burpees (Target) Rest 3 Minutes Repeat For 4 Total Rounds Level 1 – 95/65#, 35/26# Level 2 – 155/105#, 53/35# Level 3 – 225/155#, 70/53#

Read More

Wednesday Wod 7.24.19

5 Tough Sets Supinated Grip Bent Over Row x 8 5 Rounds For Time Level 1 20 Calorie Bike or Row 20 Pushups Level 2 20 Calorie Bike or Row 10 Ring Dips Level 3 20 Calorie Bike or Row 20 Ring Dips Optional Work 3 Sets of Each Reverse Bicep Curl x 12 Reverse […]

Read More

Tuesday Wod 7.23.19

5 Tough Sets Z-Press x 5 9 Minutes AMRAP 7 Toes To Bar 11 DB Push Press 30 Double Unders Level 1 – Hanging Tucks, 30/20# Level 2 – 45/30# Optional Work 3 Sets of Each GHD Hip Extension + Y Hold Go Until Failure 5/2.5# V-Up x 20 Reps Practice These Smooth and Controlled

Read More

Monday Wod 7.22.19

20 Minutes to Establish 3 Heavy Sets Hang Clean x 3 (Just Above Knees) 20 Minutes To Establish 5 Heavy Sets Back Squat x 3 Optional Work 5 Tough Singles – 100-110% of 1RM 4 Stop Halting Clean Deadlift (2”, Below Knee, Abnove Knee, Mid Thigh) 5 Tough Sets Back Rack Reverse Alternating Lunge x […]

Read More

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

Read More

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#

Read More

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

Read More

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#

Read More