11.17.15 WOD
November 16, 2015
Athletes, one of our own, Dallas Phillips is in the process of planning for a phone app that would be beneficial for all of you in the fitness realm. Currently he is needing a survey done that is only four questions long and will help move things along in the beginning stages of his development. The link below will go to the survey and if it at all possible share with friends and family to help get some exposure.
https://surveyplanet.com/56424e4f
11.16.15 WOD
November 15, 2015
Last chance! Don't forget to get your opinions in on our holiday party, we've had lots of great responses!
Hey NSX peeps! We are looking for your feedback and opinions on our holiday party this year. Our Christmas parties are always lots of fun and we want this year to be no different. Answer a few simple questions so we can make sure this event is great for everyone!
Click on the link below and answer a few simple questions. No big deal.
http
11.13.15 WOD
November 12, 2015
Warm-Up:
Burgener Warm-Up x3 (PVC or BB)
Skills Transfer x3 (PVC or BB)
Junk Yard Dog x10 (each)
Then
3 Rds, no rest:
20 KB Side Bends (light)
20 KB Swings (light)
Oly Strength 9-4:
Snatch- 2x2@80%, 1x3@85%
Snatch Push Press - 4x2@87%, 3x3@87%
WOD:
9-7-5 for time of:
Squat Clean 155/110
Muscle-Ups
200m Run (between rounds)
11.12.15 WOD
November 11, 2015
Warm-Up:
Coaches Choice
then
10 mins to practice double unders
Oly Strength 9-3:
Clean & Jerk - 80%x2x2, 85%x1x3
Mid-Hang Snatch High-Pull - 70%x4x3
WOD:
3 Rounds for time of:
21 KB Swings 53/35
15 Deadlift 225/160
9 Box Jumps 24/20"
11.11.15 WOD
November 10, 2015
Don't forget!! Join us for the 2015 Turkey Trot on Thanksgiving morning!! Early bird registration is live now. Our team name is NSXFIT and password is NSXFit. Families and kids are all welcome!
https://www.eventbrite.com/event/18854194403/team-search/
Thank you to all those who have served, and continue to serve our great nation. This WOD is in Honor of you all.
Veteran's Day WOD:
"Three Wise Men"
“Jeremy”
Complete as many rounds and reps as
11.10.15 WOD
November 9, 2015
Hey NSX peeps! We are looking for your feedback and opinions on our holiday party this year. Our Christmas parties are always lots of fun and we want this year to be no different. Answer a few simple questions so we can make sure this event is great for everyone!
Click on the link below and answer a few simple questions. No big deal.
https://www.surveymonkey.com/s/YP86CSL
Warm-Up:
Shoulder Mobility
then:
3 rds, no rest:
15 Supermans
15 Sit-U
11.9.15 WOD
November 8, 2015
Warm-Up:
Coaches Choice
Oly Strength 9-1:
Jerk - 84%x2x5
WOD:
For time:
100 Overhead Squats 75/55
(EMOM 3 Burpees)
11.6.15 WOD
November 5, 2015
Warm-Up:
Coaches Choice
Oly Strength 8-3&4:
Clean & Jerk - 75% 2x2, 80% 2x3
Snatch- 75% 2x2, 80% 2x3
WOD:
10 Minute EMOM of:
Even: ME Bench Press 115/80
Odd: ME Supine Ring Rows
Score is total reps.
11.5.15 WOD
A little taste WOD:
20 Junk Yard Dogs
200m Broad Jumps
20 WallBalls 20/14 @ 11/10'
20 WallCast
20 Ground to Overhead 115/80
20 Thrusters 135/95
20 Burpees
35 Minute time cap.
11.4.15 WOD
Warm-Up:
10 Pass Throughs
10 Halos
Burgener Warm-Up x3 (PVC or BB)
Skills Transfer x3 (PVC or BB)
Junk Yard Dog x10 (each)
Oly strength 8-2:
Snatch Balance - 78%x3x3, 82%x2x2
Muscle Snatch - 70%x5, 75%x3x2, 78%x3
WOD:
13 Minute AMRAP of:
3 C2B Pull-Ups
25 Double-Unders
6 C2B Pull-Ups
25 Double-Unders
9 C2B Pull-Ups
25 Double-Unders
12 C2B Pull-Ups
25 Double-Unders...
Continue this pattern until the time runs out.
Your score is total reps of C
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