Wednesday Wod 9.13.17

Levels 1 and 2 20 Minutes To Achieve 5 Tough Sets 1.25 Front Squat + Front Squat Then 5 Rounds 1 Minute Max Calorie Row Rest Exactly 2 Minutes Between Bouts   Optional Work 2 Sets Jefferson Squat x 2 45 Seconds Per Rep, Empty Bar Resting 2 Minutes Between Sets   3 Tough Sets […]

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Tuesday Wod 9.12.17

Level 1 14 Minutes EMOM Minutes 1-7 Hang Power Snatch x 1 Minutes 8-14 Power Snatch x 1 Then 4 Rounds For Time 15 Deadlifts 185/125# 3 Wall Climbs   Level 2 14 Minutes EMOM Minutes 1-7 Hang Power Snatch x 1 Minutes 8-14 Power Snatch x 1 Then 4 Rounds For Time 15 Deadlifts […]

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Monday Wod 9.11.17

Level 1 24 Minutes AMRAP 12 Chest-2-Bar Pull-ups 12 DB Burpee Step-Ups 30/20# 40 Double Unders Rest 1 Minute   Level 2 24 Minutes AMRAP 7/5 Muscle-Ups 12 Burpee Step-Ups 45/30# 40 Double Unders Rest 1 Minute   Optional Work 3 Tough Sets Supinated Grip Bent Over Row x 10   Establish a Max Load […]

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Saturday Wod 9.9.17

Northstate CrossFit’s In-House Competition ‘Back To School Bash’ is today. As a result, all normally scheduled Saturday morning classes are cancelled. If you are not competing, come support those that are!

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Friday Wod 9.8.17

5 Tough Sets 3 Push Press + 1 Jerk (Add Weight From Last Week) Then 8 Minutes AMRAP 10 Deadlifts 10 Front Rack Reverse Alternating Lunges 8 Push Press   Level 1 – 95/65# Level 2 – 115/75#   Optional Work 3 Sets DB Rerverse Fly x 10   2 Sets 1 Minutes Reverse Snow […]

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Thursday Wod 9.7.17

Level 1 15 Minutes EMOM Min 1 – 100′ Suitcase Carry L-Arm Min 2 – 100′ Suitcase Carry R-Arm Min 1 – 15 Seconds Ring False Grip Hold + 2-3 Pull-ups Then 7 Rounds For Time 9 Russian Swings 70/53# 9 Pull-ups 9 Box Jump Overs 24/20”   Level 2 15 Minutes EMOM Min 1 […]

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Wednesday Wod 9.6.17

5 Tough Sets Back Squat x 5 @31X0 Then 4 Rounds, Each 90 Seconds AMRAP 18 Thrusters With The Remaining Time AMRAP Calorie Row Rest Exactly 3 Minutes Between Bouts   Level 1 – 75/55# Level 2 – 95/65#   Optional Work 3 Sets 20 Seconds L-Sit 30 Seconds Side Plank/Side 20 Seconds Hollow Hold […]

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Tuesday Wod 9.5.17

14 Minutes EMOM Minutes 1-7 Hang Power Clean x 1 Minutes 8-14 Power Clean x 1 Then With a 10 Minute Running Clock Run 800 Meters 50 Burpees (Target) AMRAP With Remaining Time Level 1 – C2B Pull-ups Level 2 – Bar Muscle-Ups   Optional Work 5 Tough Sets Clean Pull x 3   3 […]

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Monday Wod 9.4.17

Labor Day Schedule 8am, 9am, 10am Only 20 Minutes AMRAP 20 Wall Ball Shots 20 Toes To Bar 20 Kettlebell Swings 20 S/A Overhead Walking Lunges 40 Double Unders 20 DB Push Press Level 1 – 20/14#, 53/35#, 30/20# Level 2 – 30/20#, 70/53#, 45/30#

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