6.6.16 WOD
June 5, 2016For Time: 75 Double Under 50 Wall-Ball@20/14 25 Burpee 50 Wall-Ball@20/14 75 Double Under
For Time: 75 Double Under 50 Wall-Ball@20/14 25 Burpee 50 Wall-Ball@20/14 75 Double Under
Weekend update
June 3, 2016Athletes, I am posting this here because it is a secret SHHHHHH... Tomorrow June 4th, we are encouraging all NSX members to go to ATeam CrossFit for a fundraiser in Shane and Angies honor. As most of you know, Shane had a heart attack and all of the proceeds raised will be donated towards medical bills for Shane. Please come and show your support the WOD in honor of Shane is @ 9:00 AM ATeam CrossFit will be acceptin
6.3.16 WOD
June 2, 2016Hero WOD: "Falkel" 25 Minute AMRAP of: 8 Handstand Push-up 8 Box Jump@30"/24" 1 Rope Climb
6.1.16 WOD
May 31, 201624 Minute Alternating EMOM: 1: 30 Double Under 2: 200m Row 3: 5 Hang Squat Snatch @115/85 4: 13 Kettlebell Swing @53/35 5: 5 Inverted Burpees Demo 6: 10 Strict Ring Dip
5.31.16 WOD
May 30, 2016WOD: 15 Minutes to establish 1RM Clean & Jerk Then 15 Minute Clean Complex EMOM @60% Power Clean+Squat Clean+Hang Squat Clean+Jerk
5.30.16 WOD
May 29, 2016Memorial Day Murph For Time: 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Squats 1 Mile Run *If you have a 20# weighted vest, wear it!
5.27.16 WOD
May 26, 2016For Time: Run 200m Rest 1 Minute. Run 400m Rest 2 Minutes. Run 800m Rest 3 Minutes. Run 1 Mile
5.26.16 WOD
May 25, 2016Skill: 15 Minutes Kipping progression and Muscle-Up technique. WOD: For Time 5-4-3-2-1 Muscle-Up Deadlift@315/225 15 Minute cap. *If you are an athlete that needs to work on strength in order to do a Muscle-Up, scale with 3X the reps for both Ring Row & Ring Dip. If you're someone who has the strength and not the technique, scale with banded Muscle-Ups (Preferably on the high rings).
5.25.16 WOD
May 24, 2016WOD: For Time 14 Pistols 15 Squat Clean@135/95 50 Double Under Rest 1 Minute. 14 Pistols 12 Squat Clean@155/110 75 Double Under Rest 1 Minute. 14 Pistols 9 Squat Clean@185/130 100 Double Under *25 Minute Cap.
