WOD

11.14.14 WOD

November 14, 2014
WOD:22 Minute EMOM of:Even Minute:4 Power Snatches 115/803 Burpees Over The BarOdd Minute:4 Hang Squat Cleans 115/803 Evil Wheels

11.13.14 WOD

November 13, 2014
Athletes, Habitat For Humanity has been canceled this Saturday due to the nasty weather we will be having. We will be having our Saturday 8 and 9am WODs and doing Everyday Warrior WODs at 10am. Strength:10x3 Front Squat @ 92% of 1RM5x3 Floor Press AHAPWOD:10 Minute AMRAP of:3 Kettlebell Clean & Jerks (R) 53/353 Kettlebell Clean and Jerks (L) 53/353 Bar Muscle-Ups

11.12.14 WOD

November 12, 2014
WOD:12 Minute AMRAPRX Men:30 Double Unders15 Wall Ball 20lb. to a 10 foot target10 Deadlift 185 lb.RX Women:30 Double Unders15 Wall Ball 14lb. to a 9 foot target10 Deadlift 135 lb.Scaled & Masters:30 Double Unders or 90 Single Jump Rope15 Wall Ball 14/10 lb. to a 9 foot target10 Deadlift 135/95

11.11.14 WOD

Happy Veterans Day! Thank you to those who served, currently serve and will serve.

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

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