1.19.17 WOD
January 18, 2017WOD: 14 Minute AMRAP of 6 Sumo Deadlift High Pull 75/55 12 KettleBell Swings 53/35 6 Thrusters 75/55
WOD: 14 Minute AMRAP of 6 Sumo Deadlift High Pull 75/55 12 KettleBell Swings 53/35 6 Thrusters 75/55
1.18.17 WOD
January 17, 2017Athletes, due to the weather, we will be closing the morning classes. We will be open at 9:30. We will be closing the 5, 6 and 7am classes. We are sorry for the inconvenience, but we don't want anyone to drive on icy roads. OPEN WOD 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups From 3:00-6:00 2 rounds of: 12 overhead squats (95 / 65 lb.) 12 chest-to-b
1.17.17 WOD
January 16, 2017WOD: 5 Rounds for total reps of 1 Minute ME Double Unders 1 Minute ME Farmers Carry 72/53 x2 1 Minute ME Burpees Note: Each pass counts as 1 rep for the farmers carry.
1.16.17 WOD
January 15, 2017When you register for the 2017 Crossfit Open, make sure to put Natural Selection Crossfit as your affiliate AND join the NSXFit team. These are two separate entries. If you have already registered, you should be able to go back and add yourself to the team. Register here WOD: 15.1 9 Minutes AMRAP of: 15 Toes to Bars 10 Deadlifts 115/75 5 Snatches 115/75 15.1a 6 Minutes to establish a 1RM 1-Rep Max Clean and Jerk
1.13.17 WOD
January 12, 2017WOD: For time 10 Push Press 145/100 6 Front Squats 205/130 3 Squat Cleans 290/180 1 Deadlift 415/290 10 Minute Cap. Note: this WOD is meant to be heavy. If you scale, make sure to keep the weights as heavy as possible. Pick a weight that will push your limits.
1.12.17 WOD
January 11, 2017WOD: Establish a 1 RM Split Jerk 30-50% 8 Reps ~ 2 Minutes rest 60% 5 Reps ~ 2 Minutes rest 70% 3 Reps ~ 3 Minutes rest 80% 1 Rep ~ 3 Minutes rest 90% 1 Rep ~ 5 Minutes rest (max out) 100% 1 Rep ~ 5-15 Minutes rest (max out) + ~ 2-5% 1 Rep ~ 5-15 Minutes rest
1.11.17 WOD
January 10, 2017WOD: For time 10 Overhead Squats 135/95 20 Handstand Push-Ups 40 Ring Dips 60 Box Jumps 24/20 80 Push Press 45/35 100 Sit-Ups 120 Double Unders
1.9.17 WOD
January 8, 2017Athletes, keep an eye out on our Facebook page and website on the WOD tab, for any cancelations of CrossFit classes tomorrow. Coach Leo WOD: For total completed rounds 6 Minute AMRAP of 10 Deadlifts 225/160 10 Wallballs 20/14 @ 10/9' 5 Minute Rest 5 Minute AMRAP of 10 Toes to Bar 10 Front Squats 135/95 4 Minute Rest 4 Minute AMRAP of 10 Bar Facing Bupree 10 Thrusters 95/65
1.5.17 WOD
January 5, 2017WOD: 16 Minute AMRAP of 10, 10m (32') Shuttle sprints 5 Bar Muscle-Ups 10 Turkish Get-Ups 53/35
