Monthly Archives: January 2016

WOD: For time: 21 Thrusters 95/65 15 Pull-Ups 9 Hang Power Cleans 95/65 21 Pull-Ups 15 Hang Power Cleans 95/65 9 Thrusters 95/65 21 Hang Power Cleans 95/65 15 Thrusters 95/65 9 Pull-Ups

Athletes, We are having so issues with our website. You may not see some of our post that we have made recently. We are trying to get this resolved. Coach Leo WOD: 10 Minute minimum, Max Effort EMOM of: 5 Touch N Go Power Cleans @ 70% of 1RM Note: If you do not complete 10 […]

This Saturday January 9th, NSXFit is hosting a Double Under Clinic put on by Momentum! Covering singles, doubles, body positioning, hand and foot placement and fine tuning pointers, there is something for everyone. Registration is $65 and your cost includes a jump rope. You can take part if you already have a rope, your cost […]

Athletes, we are still looking for 5 volunteers to help out our friends over at A-Team Crossfit. They are in need of judges for their throw down this coming Saturday. If you are available please give Coach Leo a call (509)845-9796 or email him at Leo@NSCrossFit.com Open WOD 11.1 10 minute AMRAP of: 30 Double-Unders […]

Open WOD 11.2: 15 Minute AMRAP of: 9 Deadlifts 155/100 12 Push-Ups 15 Box Jumps 24/20

Double Open WOD (11.3 & 11.4) Wednesday: 5 Minute AMRAP of: Squat Clean & Jerk 165/110 Rest 5 Minute, then 10 Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats 120/90 10 Muscle-Ups

Open WOD 11.5 20 Minute AMRAP of: 5 Power Cleans 145/100 10 Toes To Bar 15 Wallballs 20/14 @ 10/9′

Open WOD 11.6 7 Minute AMRAP following the rep scheme below: 3 Thruster 100/65 3 Chest To Bar Pull-Ups 6 Thruster 100/65 6 Chest To Bar Pull-Ups 9 Thruster 100/65 9 Chest To Bar Pull-Ups 12 Thruster 100/65 12 Chest To Bar Pull-Ups 15 Thruster 100/65 15 Chest To Bar Pull-Ups 18 Thruster 100/65 18 Chest To […]

WOD: 14 Minute AMRAP of: 7 Burpees 30 Snatches 75/45 (Scaled 55/35) 7 Burpees 20 Snatches 135/75 (95/55) 7 Burpees 10 Snatch 165/100 (115/70) 7 Burpees ME Snatch 210/120 (147/85)

WOD: 5 Rounds for time of: 4 Deficit (4/2″) Strict HandStand Push-Ups 3 Turkish Get-Ups 53/35 2 Rope Climbs 1 Deadlift 365/255 20 Minute time cap.