10.24.16 WOD
October 23, 2016WOD: 11 Minute ascending ladder of 2 Back Squat 115/80 2 Toes to Bar 4 Hand Release Push-Ups Note: round 1, 2-2-4, round 2, 4-4-8, round 3, 6-6-12, etc.
WOD: 11 Minute ascending ladder of 2 Back Squat 115/80 2 Toes to Bar 4 Hand Release Push-Ups Note: round 1, 2-2-4, round 2, 4-4-8, round 3, 6-6-12, etc.
10.21.16 WOD
October 20, 2016Skill: 10 minute work on peg board ascends. WOD: "Paul" 5 Rounds for time 50 Double Unders 35 Knees to Elbows 20 yards (60ft) Overhead Walk 185/130
10.20.16 WOD
October 19, 2016WOD 1: "Fran" 21-15-9 for time of Thruster 95/65 Pull-Ups 7 Minute time cap. Note: if you do not finish with-in the time cap, you will have a 30 burpee penalty at the end of both WODs. Rest 3 minutes then, WOD 2: "Elizabeth" 21-15-9 for time of Clean 135/95 Ring Dips 7 Minute time cap. Note: if you do not finish with-in the time cap, you will have a 30 burpee penalty at the end of both WODs. Yes a total of 60 burpees if both WODs are not com
10.19.16 WOD
October 18, 2016WOD: "Kelly" 5 Rounds for time 400m Run 30 Box Jumps 24/20 30 Wallballs 20/14 @ 10/9'
10.18.16 WOD
October 17, 2016Athletes, our Crossfit Littles class is up and running starting Oct 25th! It will run every Tuesday and Thursday at 8:30 AM for kids ages 3-5. This is such a great opportunity for your kids to learn how their bodies move, to stay active, to cheer on others and work as a team. Price: Non-members $85/month Members $75/month Any additional children 10% off Contact Coach Mary to sign up by email at mary@nscrossfit.com. WOD: "Diane" 21-15-9 for
10.14.16 WOD
October 13, 2016WOD: 2 rounds for total reps Tabata: Row for calories Rest 1 minute Tabata: Max reps Double Unders Rest 1 minute Tabata: Max reps WallBall 20/14 @ 10/9' Rest 2 minutes
10.13.16 WOD
October 12, 2016WOD: 16 Minute AMRAP of: 50 Floor Press 45/35 40 Mountain Climbers 30 Hollow Rocks 20 Wind Shield Wipers 45/35 10 Push-Ups
10.12.16 WOD
October 11, 2016WOD: "Eva" 5 Rounds for time 800m Run 30 Kettlebell swing 70/53 30 Pull-ups 40 Minute time cap.
10.11.16 WOD
October 10, 2016Lurong WOD: 9 Minute AMRAP of 12 Toes to Bar 9 Snatches 115/75 6 Box Jump Overs 30/24 3 Muscle-Ups Rest 5 minutes then 6 Minute AMRAP of: 5 Burpee Over The Bar 8 Medball Cleans 20/14
