WOD

2.1.16 WOD

January 31, 2016
Athletes, Don't forget to sign up for the CrossFit Open. The Deadline is Feb. 25th. WOD: 12 Miniute AMRAP of 30 Double Unders 15 Ground To Overhead 75/45

1.29.16 WOD

January 28, 2016
WOD: 7 Minute AMRAP following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar 135/95 pound Clean and jerk, 15 reps 15 Toes-to-bar 135/95 pound Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21

1.28.16 WOD

January 27, 2016
WOD: 15 Minute AMRAP of: 30 Double Unders 20 Handstand Wall Runs 10 Front Rack Walking Lunges 115/80

1.27.16 WOD

January 26, 2016
Athletes, don't forget to sign up for the open. It is great for any lever of fitness. There is a RX and Scaled division. Go to Games.crossfit.com to register. Open WOD 13.5: 4 Minute AMRAP of: 15 Thrusters 100/65 15 Chest to Bar Pull-Ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes. If 270 reps (9 rounds) are completed in und

1.26.16 WOD

January 25, 2016
Birthday WOD upon request. If you enjoy it, thank me Coach Leo. If you don't, thank Jason Vandine. WOD: For time: 39 Back Squat 185/130 39Burpees 39 Kettlebell Swings 53/35 39 Ring Push-Ups 39 Power Cleans 165/115 39 Pull-Ups 39 Minute time cap. Note: only one barbell may be used.

1.25.16 WOD

January 24, 2016
A huge thank you to everyone who helped us out with our first ever NSXFit formal party. Thank you to all our athletes for making these memories possible! 10 Minutes AMRAP of: 5 Shoulder to Overhead 115/80 10 Deadlift 115/80 15 Box Jumps 24/20"

1.22.16 WOD

January 21, 2016
12.4 Open WOD: 12 Minute AMRAP of: 150 Wall balls 20/14 @ 10/9' 90 Double-unders 30 Muscle-ups

1.21.16 WOD

January 20, 2016
Athletes, just a few things. First of all, please make sure to RSVP for our first ever formal Party this weekend. If you did not get the invite via Facebook, please give Coach Mary a call or shoot her a text letting her know that you will be attending. This is so that we have enough food. Second, The Crossfit Open is right around the corner. Please be sure to sign up and take your fitness to the next level. If you do not know what the Open is all

1.20.16 WOD

January 19, 2016
12.3 Open WOD: 18 Minute AMRAP of: 15 Box Jumps 24/20 12 Push Press 115/80 9 Toes To Bar

1.19.16 WOD

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.

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