WOD

11.10.14 WOD

November 10, 2014
Athletes, just a heads up we will only have a 9 and 10am on Tuesday for Veterans day. We will be running Murph!Strength:10x3 Back Squat @ 87% of 1RMWOD: 3 Rounds for time of: 11 Goblet Squats 53/358 Ring Dips 69 Double Unders 45 Kettlebell Swings 53/35 

11/7/14 WOD

November 7, 2014
Athletes, a few things for you guys. First, keep an eye out on the news (KVEW TV) at 5 and 6:30pm for NSXFit. We are everywhere! Also, for you lurong athletes, make sure that you are getting your retest WODs done and getting your measurements done. Wouldn't want any of you to miss out on any points. Last two things, don't forget about next weekend (15th). We are volunteering at Habitat For Humanity. CrossFit is about the community, so l

11.6.14 WOD

November 6, 2014
Everyday Warrior WOD: 7 Minute AMRAP Rep Ladder Doubles RX: 2 Cleans 135/95 2 Box Jump Overs 24”/20” 4 Cleans 4 Box Jumps Overs 8 Cleans 8 Box Jump Overs 16 Cleans 16 Box Jumps Overs 32,32,64,64…continue to double the reps until 7 min has elapsed. Scaled & Masters: 2 Cleans 95/65 2 Box Jump Overs 24”/20” 4 Cleans 4 Box Jumps Overs 8 Cleans 8 Box Jump Overs 16 Cleans 16 Box Jumps Overs 32,32,64,64…continue to double the reps unt

11.5.14 WOD

November 5, 2014
Athletes, I know I had said yesterday that we would be doing a WOD today of the Everyday Warrior, but we could not miss the opportunity to say happy birthday to our very own Coach Dani. Dani, we would like to say thank you for all the things that you do for NSXFit and for all the athletes at our box. I hope that your day is filled with joy and I hope that you enjoy your birthday WOD. WOD: "Chewie"For time:77 Doubles Unders19 Toes t

11.4.14 WOD

November 4, 2014
Athletes, the Everyday Worrier WODs are posted on the website. I will be running the WODs as the daily WOD on Wednesday's and then I will be doing it again on Saturday's (not this Saturday) at 10am for everyone who wants to come out and run it as a group and cheer each other on. If you have any questions please shoot me an email/text or give me a call. Coach Leo Strength:5x3 Sotts Press, work up to a moderately heavy weight. WOD:13

11.3.14 WOD

November 3, 2014
Lurong athletes, we will be judging the retest wods all of this week. Let's get them done before the grand opening party. Also make sure to get measured and weighted this week as well. Times for wods and measurements: Monday (3rd) 1:30-6:30Tuesday (4th) 10am, 1:30-6:30Wednesday (5th) 1:30-6:30Thursday (6th) 10am, 1:30-5:30 Friday (7th) 10am, 1:30-5:30Strength: Back Squat 10x3 @ 84% of 1RMWOD:For time:21-15-9 Sumo Deadlift

10.31.14 WOD

October 31, 2014
Strength:Front Squat10x3 @ 86% of 1RMWOD:4 Rounds for time of:4 Cartwheels 8 Burpee Over The Box Jumps 24/2016 Mountain Climbers 

10.30.14 WOD

October 30, 2014
WOD:"Reagan"20 Double Unders 40 Push-Ups 60 Sit-Ups 400m Run w/ 45/35# overhead60 Burpees 40 Pull-Ups 20 Clean & Jerks 135/95400m Run w/ 45/35# overhead37 Minute time cap. 

10.29.14 WOD

October 29, 2014
Just a reminder about making it to our Grand Opening and our saving some energy for our Grand Opening party.Also Luring athletes, we will be judging the retest wods the rest of this week and all days next week. Let's get them done before the Grand Opening party!!! Times: Wednesday (29th) 1:30-6:30Thursday (30th) 10am, 1:30-5:30 Friday (31st) 10am, 1:30-5:30Next week to come.WOD:20 Minutes AMRAP of:3 Burpees5 Handstand Push-Ups10 Pi

10.28.14 WOD

October 28, 2014
Athletes, we need about 10 athletes to help out at 7:30pm today (Tuesday) with the other rig. We are going to build it on the floor and will need a hand to lift it up. If you have some extra time we would greatly appreciate it. Thank you in advanced. Coach Leo Strength:3xME Strict Pull-Ups3xME Shoulder Press @ 70% of 1RMWOD:'The Maddy'7 Rounds 7 Push Press 95/657 Toes to Bar 7 Kettlebell Swings 53/357 Burpees 16 Minute ti

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