Monthly Archives: October 2014

10.20.14 WOD

Strength: Back Squat  10X3 @ 78% of 1RM WOD: 3 Rounds for time of: 16 Wallballs 20/14 @ 10/9′ 18 Box Jumps 24/20″ 20 Double Unders

10.21.14 WOD

Lurong athletes, we will be judging this week on Tuesday 1:30 – 7:30; Wednesday 1:30- 6:30 and Friday 1:30 – 6:30.  WOD: 20 Minute EMOM of: 1 Deadlift + 1 Power Clean + 1  Hang Squat Clean 135/95

10.22.14 WOD

Athletes, the Turkey Trot, Cable Bridge Run and The Polar Plunge are right around the corner. We have a team set up for the Turkey Trot and would love to get a group together. We will be starting a list at the box and need to get our group registered by Nov. 20th. Please put […]

10.23.14 WOD

WOD: 7 Minute AMRAP of: 6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees) 8 American KB Swings/Russian KB Swings 12 Sumo Deadlift High Pulls/Sumo Deadlifts Movement Details – Men Level III (3)6 Hand Stand Push Ups8 American Kettle Bell Swings with 70 lb KB12 Sumo Deadlift High Pulls with 70 lb […]

10.24.14 WOD

Athletes, the last couple years we have volunteered for Habitat for Humanity and they LOVE NSX. This year will be no different, Coach Mary is working on catering and getting people signed up. The date for this years Habitat for Humanity is November 15. Let Coach Mary know if you have any additional questions.  Strength: […]

10.27.14 WOD

Athletes, here is the registration link for our NSXfit team for the Polar Plunge. I hope to see all of you sign up for this event. I must say that this event does take guts and helps build mental toughness, that is needed for Crossfit.  Coach Leo Strength: Back Squat 10×3 @ 81% of 1RM […]

10.28.14 WOD

Athletes, we need about 10 athletes to help out at 7:30pm today (Tuesday) with the other rig. We are going to build it on the floor and will need a hand to lift it up. If you have some extra time we would greatly appreciate it. Thank you in advanced.  Coach Leo  Strength: 3xME Strict […]

10.29.14 WOD

Just a reminder about making it to our Grand Opening and our saving some energy for our Grand Opening party. Also Luring athletes, we will be judging the retest wods the rest of this week and all days next week. Let’s get them done before the Grand Opening party!!!  Times:  Wednesday (29th) 1:30-6:30 Thursday (30th) […]

10.31.14 WOD

Strength: Front Squat 10×3 @ 86% of 1RM WOD: 4 Rounds for time of: 4 Cartwheels  8 Burpee Over The Box Jumps 24/20 16 Mountain Climbers 

10.30.14 WOD

WOD: “Reagan” 20 Double Unders  40 Push-Ups  60 Sit-Ups  400m Run w/ 45/35# overhead 60 Burpees  40 Pull-Ups  20 Clean & Jerks 135/95 400m Run w/ 45/35# overhead 37 Minute time cap.