Monthly Archives: January 2017

WOD: 21-15-9 Thrusters 95/65 Pull-Ups 15-12-9 Thrusters 115/80 Chest to Bar Pull-Ups 12-9-6 Thrusters 135/95 Bar Muscle-Ups 22 Minute time cap. Scaled Version  21-15-9 Thrusters 45/35 Ring Rows 15-12-9 Thrusters 75/55 Pull-Ups 12-9-6 Thrusters 95/65 Chest to Bar Pull-Ups 22 Minute time cap.  Note: the goal for this WOD is to get thought as much of the […]

WOD: 3 Min. on, 3 Min. off, for 4 Rounds of 500m Row 75 Double Unders 15 Toes to Bar Note: the goal here is to go all out effort, recover on the 3 minutes off. You will need all three minutes to complete the rounds. If you can not complete the rounds, scale the […]

WOD: 3 Rounds For time of 15 Burpees 10 Dive Bombers 5 Clean and Jerks 135/95 15 Minute time cap.

WOD: 16 Minute AMRAP of 10, 10m (32′) Shuttle sprints 5 Bar Muscle-Ups 10 Turkish Get-Ups 53/35

Athletes, keep an eye out on our Facebook page and website on the WOD tab, for any cancelations of CrossFit classes tomorrow. Coach Leo WOD: For total completed rounds  6 Minute AMRAP of  10 Deadlifts 225/160 10 Wallballs 20/14 @ 10/9′ 5 Minute Rest 5 Minute AMRAP of 10 Toes to Bar 10 Front Squats 135/95 […]

WOD: 5 Minute AMRAP of 150m Row 7 Hang Power Cleans 75/55 10 Squats

WOD: For time 10 Overhead Squats 135/95 20 Handstand Push-Ups 40 Ring Dips 60 Box Jumps 24/20 80 Push Press 45/35 100 Sit-Ups 120 Double Unders

WOD: Establish a 1 RM Split Jerk 30-50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ […]

WOD: For time 10 Push Press 145/100 6 Front Squats 205/130 3 Squat Cleans 290/180 1 Deadlift 415/290 10 Minute Cap. Note: this WOD is meant to be heavy. If you scale, make sure to keep the weights as heavy as possible. Pick a weight that will push your limits.

When you register for the 2017 Crossfit Open, make sure to put Natural Selection Crossfit as your affiliate AND join the NSXFit team. These are two separate entries. If you have already registered, you should be able to go back and add yourself to the team. Register here WOD: 15.1 9 Minutes AMRAP of: 15 […]