Thursday Wod 3.8.18

Reminder – Evening classes are modified to the following: 4PM – Class 5PM – 18.3 Announcement 6PM – Class After the open is over, normal Thursday night scheduling will resume 15 Minutes Movement/Skill Practice Use this time to practice movements that you know you need work in. (Double Unders, Oly Lifts, Pull-ups…) Then For Time […]

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Wednesday Wod 3.7.18

Build To a 5 Rep Max Back Squat Then 7 Minutes AMRAP 3 Hang Squat Snatches 9 Pull-ups (Level 2 – C2B Pull-ups) Select a Challenging Load For each Round of 3 Optional Work Build To Your Heaviest 50′ Arm Over Arm Rope Pull Build To Your Heaviest 100′ Suitcase Carry (Use a KB or […]

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Tuesday Wod 3.6.18

20 Minutes AMRAP Run 400 Meters 9 Deadlifts Level 1 – 245/165# Level 2 – 315/205# Optional Work 3 Tough Sets Romanian Deadlift x 5 3 Tough Sets Barbell Good Morning x 10

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Monday Wod 3.5.18

5 Tough Sets Bench Press x 3 Then 18-15-12-9-6-3 Reps For Time Thruster Toes To Bar Level 1 – 95/65# Level 2 – 115/75# Optional Work Accumulate 200-300′ Handstand Walk Accumulate 2 Minutes Hollow Hold Or Rock

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Saturday Wod 3.3.18

Level 1 In Partners For Time 50 Pull-ups 50 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 50 Kettlebell Swings 70/53# 50 Pull-ups Level 2 In Partners For Time 20 Muscle-ups 80 Kettlebell Swings 70/53# Row 1000 Meters (Switch at 500) 80 Kettlebell Swings 70/53# 20 Muscle-ups

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Thursday Wod 3.1.18

15 Minutes Movement/Skill Practice Use this time to practice movements that you know you need work in. (Double Unders, Oly Lifts, Pull-ups…) Then 10 Rounds For Time 2 Power Cleans 12 Air Squats 25 Double Unders You select loading. Go heavy, move well!

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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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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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