Workout of the Day

Wed Jan 23

CONDITIONING:

AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

  • Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Fri Jan 18

STRENGTH:

Front Squat:
7 Sets of 2, On the 1:30:
1 Pause (3 seconds in bottom)
1 Regular Front Squat

* Starting At 60%, climbing. Once your shoulders start to dip forward during transition out of pause squat, stop climbing.

CONDITIONING:

“Task Priority Fight Gone Bad”
3 Rounds:
20 Wallballs (20/14)
20 Box Jumps (24/20)
20 Sumo Deadlift High Pulls (75/55)
20 Shoulder to Overhead (75/55)
20/14 Calorie Row

*Rest 2 Minutes after each round, 20 minute cap.

Fri Jan 04

CONDITIONING:

For Time:
20 Power Snatches (95/65)
20 Over Bar Burpees
20 Overhead Squats (95/65)
20 Over Bar Burpees
20 Squat Snatches (95/65)

ROW CONDITIONING:

Males:
21-18-15-12-9: Calorie Row
* Complete with a partner, while one works, one rests. Each partner will complete all 75 Cals.
*Females: 18-15-12-9-6: Calorie Row

Wed Jan 02

CONDITIONING:

AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

ACCESSORY:

Not For Time, Superset:
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 V-Ups
3x10 Strict Pull-Ups

Mon Dec 31

PARTNER CONDITIONING:

AMRAP (with a Partner) in 20 minutes

Buy In:

200m Heavy Bag Carry (each)

Then, in time remaining:

Partner A completes 1 round of:

15 American Kettlebell Swings (53/35 lb)

10 Burpees

5 Ground-to-Overheads (95/65 lb)

Partner B performs:

Max Wall Ball Shots (20/14 lb)

Partners rotate each round until team completes 150 Wall Balls

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

  • When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.

Mon Dec 24

We are hosting two classes today, one at 8:00am and one at 9:30am. Come celebrate CrossFit style! God bless and merry Christmas from your whole NCF crew.

“12 DAYS OF CROSSFIT”
For TIme:
1 Bar Muscle-Up
2 Full Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24"/20")
7 Kipping Handstand Pushups
8 KB Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 V-Ups
11 Wallballs (30/20)
12 Calorie Assault Bike

Flow Goes: 1, 2-1, 3-2-1, 4-3-2-1….