10.31.14 WOD
October 31, 2014Strength:Front Squat10x3 @ 86% of 1RMWOD:4 Rounds for time of:4 Cartwheels 8 Burpee Over The Box Jumps 24/2016 Mountain Climbers
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, 2014WOD:"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, 2014Just 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, 2014Athletes, 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
10.27.14 WOD
October 27, 2014Athletes, here is the registration link for our NSXfit team for the Polar Plunge. I hope to see all of you sign up for this event. I must say that this event does take guts and helps build mental toughness, that is needed for Crossfit. Coach LeoStrength:Back Squat10x3 @ 81% of 1RMWOD:7 Minute AMRAP of: 7 Squats 7 Burpees
10.24.14 WOD
October 24, 2014Athletes, the last couple years we have volunteered for Habitat for Humanity and they LOVE NSX. This year will be no different, Coach Mary is working on catering and getting people signed up. The date for this years Habitat for Humanity is November 15. Let Coach Mary know if you have any additional questions. Strength:10x3 Front Squats @ 83% of 1RMWOD:15 Minute AMRAP of:6 TGU's (3 each arm) 53/ 35 16 Burpees 26 Situps
10.23.14 WOD
October 23, 2014WOD:7 Minute AMRAP of:6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)8 American KB Swings/Russian KB Swings12 Sumo Deadlift High Pulls/Sumo DeadliftsMovement Details - MenLevel III (3)6 Hand Stand Push Ups8 American Kettle Bell Swings with 70 lb KB12 Sumo Deadlift High Pulls with 70 lb KBLevel II (2)6 Hand Release Push Ups8 American Kettle Bell Swings with 53 lb KB12 Sumo Deadlift with 53 lb KB (No High Pull)Level I
10.22.14 WOD
October 22, 2014Athletes, the Turkey Trot, Cable Bridge Run and The Polar Plunge are right around the corner. We have a team set up for the Turkey Trot and would love to get a group together. We will be starting a list at the box and need to get our group registered by Nov. 20th. Please put your name on the list so the Coach Leo can get you signed up. We will also have a list for the two other events at the box. So please sign up for the event you will be doing.
10.21.14 WOD
October 21, 2014Lurong athletes, we will be judging this week on Tuesday 1:30 - 7:30; Wednesday 1:30- 6:30 and Friday 1:30 - 6:30. WOD:20 Minute EMOM of:1 Deadlift + 1 Power Clean + 1 Hang Squat Clean 135/95
10.20.14 WOD
October 20, 2014Strength:Back Squat 10X3 @ 78% of 1RMWOD:3 Rounds for time of:16 Wallballs 20/14 @ 10/9'18 Box Jumps 24/20"20 Double Unders
