1.18.16 WOD
January 17, 2016WOD: 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: 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)
1.15.16 WOD
January 14, 2016Open 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 Bar Pull-Ups 21 Thruster 100/65 21 Chest To Bar Pull-Ups... This is a timed workout. If you complete the round of 21, go on to 24. If you comp
1.14.16 WOD
January 13, 2016Open WOD 11.5 20 Minute AMRAP of: 5 Power Cleans 145/100 10 Toes To Bar 15 Wallballs 20/14 @ 10/9'
1.13.16 WOD
January 12, 2016Double 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
1.12.16 WOD
January 11, 2016Open WOD 11.2: 15 Minute AMRAP of: 9 Deadlifts 155/100 12 Push-Ups 15 Box Jumps 24/20
1.11.16 WOD
January 10, 2016Athletes, 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 15 Power Snatches 75/55
1.8.16 WOD
January 7, 2016This 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 will be $40 on the day of the clinic. If you want to come and have your own rope, please RSVP to Coach Mary so we know how
1.7.16 WOD
January 6, 2016Athletes, 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 Minutes, you will have a penalty. Your penalty will be, 8 burpees per minute not completed as touch n go. Your total number of burpees owed for the penalty will be done once t
1.4.16 WOD
January 3, 2016WOD: 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
12.31.15 New Years WOD
December 30, 2015This past year has been an amazing one. We want to thank everyone who makes Natural Selection CrossFit what it is. Without all of you, we would not have this amazing community. We are excited for some of the changes you will all see in 2016. We wish everyone the best. Happy New Year!!! For time: Jan 31 Double Unders Feb 28 Wallballs 20/14 @ 10/9' Mar 31 Lunges Apr 30 Toes to bar May 31 Overhead Squats 95/65 Jun 30 Burpees Jul 31 Hang Power Clean
