New Years Eve WOD

As the year comes to an end, we will be saying goodbye to 2014 with a friend. Enjoy your WOD. 

WOD:

For time:

20 Box Jumps 24/20 (each) 

14 Toe 2 Bar (each)

20 Kettlebell Swings 53/35 (each)

14 Jumping Lunges (each)

20 Thrusters 95/65 (each)

14 Burpee Pull-Ups (each)

20 Double Unders (each)

14 Goblet Squats 53/35 (each)

Note: one partner works at a time, while the other partner holds a bar in the high hang 95/65. Each time the barbell is dropped, both partners must do 15 Burpees (not each person). During the thrusters each partner will have a chance to rest. During this time the barbell may not touch the floor still.

12.30.14 WOD

Athletes, check out some info on the Open and some of the new changes coming this season. 

CrossFit Open

Strength:

3xME Strict Pul-Ups 

WOD:

1 Minute AMRAP of:

Burpees 

2 Minute AMRAP of 

Pull-Ups 

3 Minute AMRAP of:

Squats 

4 Minute AMRAP of:

Sit-Ups

Note: total reps is your score. 

12.29.14 WOD

Athletes, our holiday schedule is up on Mindbody. Please check it so you all know what our schedule looks like for the new year holiday.

Strength:

10x2 Back Squat @ 87% of 1RM

WOD:

'JT'

For time:

21-15-9 of:

Handstand Push-Ups

Ring Dips

Push-Ups

12.26.14 WOD

WOD:

In teams of 4 for time:

100 Box Jumps 24/20

100 Burpees

100 Lunges 

200 Double Unders 

200 Med Ball Partner Sit-Ups 20/14

200 Hang Power Cleans 95/65

Note: Teams must have the following @ all times and not let them touch the floor. 

1 KB 53/35 and one plate 45/35. G roups must complete all reps before moving onto the next movement. You may not hold the plate and kettlebell on your foot. 

12.24.14 Christmas WOD

12 Days of Christmas WOD:

For time:

Partner WOD teams of 2

1 Bear Complex 135/95

2 Rope Climbs/ 6 Ground to Stand**

3 Bar Muscle Ups/Chest to Bar Pull-Ups/ Ring Rows**

4 Squat Cleans, 135/95

5 Handstand Push-Ups/3 Wall Cast**

6 Thrusters, 135/95

7 Burpees

8 KB Snatch (4 ea arm)- 70/53

9 Toes to Bar/Knees to Elbows/Ab Mat Situps**

10 WallBalls, 20/14

11 Clean & Jerks, 135/95

12 Deadlifts, 135/95

Just like the song, do 1 Bear Complex

then,

2 Rope Climbs and 1 Bear Complex

then,

3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex, then,

4 Squat Cleans, 3 Muscle Ups, 2 Rope Climbs and 1 Bear Complex

etc…

Partners must use the same barbell weight throughout- if you are scaling, use that weight the entire time, no time to change weights for different movements

** Some movements need to be scaled! These are your options, so pick the one that you are most comfortable performing!

You may sequence the reps/movements between the 2 of you however you wish! Work hard and have fun!

12.23.14 WOD

Athletes, we will be running this WOD in honor of sweet little Kiara and the Grindrod family. The family is from Eastern Washington and lived for several years in Tri-Cities, but have now had to sell most of their possessions and move to Memphis to be closer to Kiara and St. Jude's Children's Hospital.

We will be accepting donations that will go directly to the family to help offset expenses, but if you can't donate, please just show up and do some work in honor of Kiara. If you can't make it in, please keep the Grindrod family lifted up in your thoughts and prayers during this difficult time!

Read more about their story and donate directly: https://www.indiegogo.com/projects/help-fight-for-warrior-princess-kiara

Facebook page: https://www.facebook.com/pages/Prayers-for-Warrior-Princess-Kiara/726283050781948?fref=ts

WOD:

Kiara

7 Rounds for time of:

7 Sumo Deadlift High Pulls 115/85

7 Burpees 

7 Squat Cleans 115/85

7 Kettlebell Swings 53/35

7 Hang Power Snatch 115/85

Then 

50 Toes to Bar

43 Minute time cap.

12.22.14 WOD

Don't forget that we have holiday hours coming up this week!

Strength:

6x1 Back Squat @ 95% of 1RM

WOD:

For time:

21-15-9 of:

Medball Slams 20/14

Wind Shield Wipers Demo

12.19.2014 WOD

Tammy, We are so glad that you have finally found your Crossfit home, we love your energy and eagerness to do an additional WOD with anyone. We love that amazing personality you have and we push harder every day because of you. 

Tammy

4 Rounds for time:

12 KB Swings 53/35

20 Hang Power Cleans 95/65

19 Box Jumps 24/20

78 Double Unders 

36 Minute cap time. 

12.18.14 WOD

Athletes, just a reminder that we will be closed this Saturday. We will be at the Cable Bridge run. We hope to see everyone there. 

Coach Leo

Strength:

6x2 Front Squats @ 101% of 1RM

Yes you read it right. 

WOD:

For time:

10-9-8-7-6-5-4-3-2-1

Deadlift 225/160

1-2-3-4-5-6-7-8-9-10 

Bar Facing Burpees 

12.17.14 WOD

Last call on kids momentum jump ropes. They are 25 bucks each. If you want in let Coach Mary know. Pre-order only. 

WOD:

"Angie" 

For time:

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Squats

Complete all reps of each exercise before moving to the next.

12.16.14 WOD

Athletes, the holiday scheduled for Christmas is up on Mindbody already. Take a look at our hours and days that we will be open. 

Strength:

3x5 Floor Press, go AHAP

WOD: 

A little WOD from the Main site. Haven't borrowed one in quite some time. Enjoy!

For max reps:

1 Minute of Squat Cleans 135/95

1 Minute of Push Jerks 135/95

2 Minutes of Squat Cleans 135/95

2 Minutes of Push Jerks 135/95

3 Minutes of Squat Cleans 135/95

3 Minutes of Push Jerks 135/95

12.15.14 WOD

Awesome turnout for Saturday's benefit WOD for cancer, over 40 peopled worked out and over $1500 raised to go to the Tri-Cities Cancer Center! Thanks to all who participated and great job Britney Gough for putting this together. 

Strength:

10x3 Back Squat @ 84% of 1RM  

WOD:

12 Minute AMRAP of:

200m Sprint

12 Power Snatch 95/65

12.12.14 WOD

Athlete, if you have a child who is wanting to start hitting up their double unders, email Coach Mary about getting them a kids Momentum jump rope. We are only taking preorders for our kids Momentum ropes. The last day to order them is Wednesday the 17th by 6:30pm

"Warm Up"

10 Minute EMOM of:

6 Squat Jumps 

12 Ring Rows 

WOD:

5 Rounds of 7 sequences for total load of: 

"The Bear"

1 Power Clean

1 Front Squat 

1 Push Press

1 Back Squat 

1 Push Press

Note: you may not rest on the ground (not even to re-grip), you may how ever rest anywhere else during the sequence, after a sequence is finished you may also rest. You may not squat clean to thruster. You can squat clean and push press or power clean and thruster or dead lift and hang power clean. 

12.11.14 WOD

Athletes, just a reminder about our event "The Fire Drill" this Saturday at 10:30am. We are trying to raise awareness about Cancer and raise money to donate to the Tri-Cities Cancer Center. We hope to see everyone there!

Strength:

10x3 Front Squat @ 86 of 1RM

WOD:

4 Rounds from time of:

200m Farmers Carry w/Single Kettlebell 53/35

5 Wallball ladder 20/14

Note: You may switch from hand to hand on the run at anytime as many times as you would like. But please do not drop the Kettlebells outside please (if kettlebells are dropped, burpees are at the coaches discretion)

For the ladder wallballs you will start at the lowest height on the wall (8 feet) and you will do a wallball, then move up on the targets until you have done 1 wallball at each height, ending at 11 feet. This concludes 1 rep. 

12.10.14 WOD

NSXFit has adopted two families this holiday season and we would love help from all our athletes to give them a joyful season, including gifts AND necessities. 

This picture was taken last week and there are several tabs ripped off, but still quite a few more left to take. This is a very easy way to give back this holiday! Donations can be brought to the box.

Al donations must be in by the 18th at 7:30pm.

"Warm Up"

10 Minute EMOM of:

5 Burpees

15 Double Unders

Rest 3 Minute Then:

WOD:

20 Minute AMRAP of:

5 Parallette HandStand Push-Ups

10 Toes Through Rings

15 Medball Cleans 20/14 

12.9.14 WOD

Strength:

3x5 Sotts Press work up AHAP with perfect form. 

WOD:

3 Rounds for time:

10 Pistols, left leg

10 Knees to elbows

10 Pistols, right leg

20 Push-Ups

11 Minute time cap.

12.8.14 WOD

Athletes, just a reminder that the person who raises the most money for the Polar Plunge will get a free unlimited month membership. You must raise over $140 in order to win this free month! Motivation for you guys to get out there and have your friends and family donate to your polar plunge page. 

Coach Leo

Strength:

10x2 Back Squat @ 93% of 1RM

WOD:

21-15-9 For time of:

Squat Cleans 115/80 

Burpee Deadlifts 115/80

12.5.14 WOD

Athletes, I know many of you have been really sore this week and I just wanted to say... SUCK IT UP!!! Enjoy!

Strength:

6x2 Front Squat @ 98% of 1 RM

For Time:

20 Thrusters 95/65

20 Hang Power Cleans 95/65

20 Push Press 95/65

20 Overhead Squats 95/65

20 Front Squats 95/65

Every Minute you must complete 3 burpees before return to the barbell work.

17 minute time cap.

12.4.14 WOD

WOD:

20 Minute AMRAP of:

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings 53/35

12.3.14 WOD

Athletes, for those that have been asking, kids are more than welcome at the first part of our Christmas party this Saturday! Pot luck at the box at 6 PM. Dancing at Tony Roma's will have to be kid-free, but hopefully this gives our little ones the chance to be included in some of the shenanigans!

Also we ask that parents keep their children in the kids room during class times and out of the hallway during yoga times. Please also have your children clean up the kids room before they leave. Lets take care of our box.

Thank you, 

Coach Leo 

Endurance:

For time 1000m Row

WOD:

5 Rounds for time:

5 Hang Power Snatch 115/80

15 Overhead Squat 115/80

12.2.14 WOD

PURE Yoga & Massage

Price List

Yoga 

NSX Member & Non-member

Drop-In Class: $12.00 & $15.00

5 Class Pass: $60.00 & $70.00

10 Class Pass: $96.00 & $113.00

15 Class Pass: $147.00 & $173.00

20 Class Pass: $170.00 & $200.00

1 Month Unlimited: $85.00 & $100.00

Gift Certificates Available Upon Request

PURE Yoga & Massage

Price List

NSX Member & Non-member

30 Min. Deep Tissue Massage: $22.00 & $30.00

1 Hour Deep Tissue Massage: $51.00 & $60.00

90 Min. Deep Tissue Massage: $75.00 & $85.00

Gift Certificates Available Upon Request

* Sign up sheets are @ the front desk. Be sure to sign up for your next session.

WOD:

For time:

100 Knees to Elbows

80 Mountain Climbers

60 Box Jump 24/20

40 Ring Dips

20 Deadlift 225/160

30 Minute cap time.

12.1.14 WOD

Yoga, Yoga, Yoga! First day of Yoga at the box!!! Times this week are as follows: 

Monday 4-5 P.M. 5:15 - 6:15 P.M. 

Wednesday 1:30 - 2:30 P.M.

Friday 3:30 - 4:30 P.M. and 4:45 - 5:45 P.M.

We will have sign up sheets for the classes at the front desk. Please arrive a little early to sign a waiver and pay for the amount of classes you want. 

*We will add additional classes based on the need. 

Thank you!!

Strength:

10x3 Back Squat @ 81% of 1RM

WOD:

3 Minute AMRAP (for reps) of:

"Annie"

50-40-30-20-10:

Double-Unders

Sit-Ups

Rest 1 Minute 

3 Minute AMRAP (for reps) of:

"Cindy"

5 Pull-Ups 

10 Push-Ups

15 Squats

Rest 1 Minute 

2 Minute AMRAP (for reps) of:

"Karen

150 Wallballs 20/14 @ 10/9'

Note: your score is your total number of reps. 

Attention all members and non-members: Natural Selection Crossfit will offer a 1 day only sale! 20% off all memberships (paid in full) - minimum of 2 months, maximum of 6 months.

- for members who already receive a discount, you can combine this discount for a maximum of 20% off. 

Also, all NSXFit apparel will be 10% off, to be paid for the day of. 

You may email about this sale to purchase if your not coming in. You email must be sent on the day of the sale.

FRIDAY 11/28 only.

BLACK FRIDAY SALE!

Attention all members: Natural Selection Crossfit will offer a 1 day only sale! FRIDAY ONLY

11.27.14 Thanks Giving WOD

WOD: 

10 Rounds For time: 

Give Thanks!

For those who are running the Turkey Trot. We will be meeting by the stage at 8:30. Here is a map to help you find the stage. Hope to see you all there!

11.26.14 WOD

WOD:

15 Minute AMRAP of:

RX:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 95/65

10 Chest to Bar

Scaled:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Masters:

60 Calorie Row

50 Burpees Over the Bar

30 Ground to Overhead 75/45

10 Jumping Chest to Bar

Notes:

Row-Damper can be set on any setting. The athlete cannot get off the rower until you hit 60 calories.

Burpees over the Bar- The athlete must jump with two feet over the bar and land with feet first. The athlete does NOT need to open hips when jumping over the bar.

The athlete will land horizontal to the barbell.

Ground to Overhead: The barbell will move from the ground (or below the needs if the barbell is not loaded) to overhead with the hips, knees and shoulders extended directly over the body. You may use a clean and jerk or snatch.

Chest to Bar: Kipping, butterfly or dead hang chest to bar are all allowed. The athlete’s arms must be extended at the bottom and the chest must make contact with the bar at the top.

Jumping Chest to Bar: The pull up bar should be setup so it is at least 8 inches above the top of the athletes head. The athlete must lower himself or herself so the arms are fully extended at the bottom and the chest must clearly come in contact with the bar at the top.

Score is total reps.

11.25.14 WOD

Holiday Schedule this week:

Mon- Regular hours

Tue- Regular hours

Wed- Regular hours

Thur- Closed /Happy Thanksgiving! Also (Turkey Trot Run)

Friday- 9:30 a.m, 10:30 a.m., 2:30 p.m. and 3:30 p.m.

Saturday- Regular hours

Strength:

3xME Weighted Pull-Ups
Note: Pick a weight. Must be able to do at least 5 reps. 

WOD:

7 Minute AMRAP of:

7 Thrusters 75/55

5 Toes to Bar 

2 Muscle Ups 

11.24.14 WOD

Athletes, make sure that you check our schedule on Mindbody, 

so that you know our holiday schedule.

Strength:

10x2 Back Squat @ 90% of 1 RM 

Yes I did say 2 and your welcome! 

WOD:

2 Rounds For Max Reps of:

2 Minutes ME Cal Row

2 Minutes ME Weighted Step Ups 53/35

2 Minutes ME Push Press 75/55

11.21.14 WOD

Strength:

10x3 Front Squat @ 95% of 1RM

WOD:

7 minute AMRAP of:

5 Chest 2 Bar Pull-Ups

5 Burpees to 6" Target

Note: the 6" target is from the tip of your finger tips. 

11.20.14 WOD

Just want to say congrats to all the athletes that completed the Lurong Living Paleo Challenge. We saw so many goals met and PR's established. Many of you have continued the challenge and are still making improvements. 

WOD:

5 Rounds for total load and reps of:

5 Back Squat UB and AHAP

Max Set Strict + Kipping Handstand Push-Ups

Note: if you drop the barbell you must redo all 5 reps. 

11.19.14 WOD

Athletes, just to clarify on the days that will only be offered as a perk to unlimited members. This is just the days that are randomly thrown in via Facebook. All Saturdays are still free to the public and to all members along with all our holiday schedules times.

Coach Leo

10 Minute Clock (6 Attempts Allowed)

1 Rep Max from the Rack

RX: Max OH Squat

Scaled: Max Back Squat

Masters: Max Front Squat

Notes:

The bar will start from the rack for all three divisions. An “attempt” is when the bar is taken from the rack. Movement standard; hips crease below the knee and the athlete must stand up completely with hips locked out. The athlete is responsible for his or her own bar. If the bar falls to the ground, the athlete must get the bar back on the rack by himself or herself.

11.18.14 WOD

Athletes, we turned on the heater to keep the kids room and office area warm, so please keep the doors close. Thank you. 

Coach Leo

Strength:

Snatch Grip Strict Press 5x5 

Snatch Grip Push Press 5x3 

Note: Behind the Neck. Work up AHAP.

WOD:

10 Minute AMRAP of:

4 Toes to Bar

8 Push-Ups

12 V-Ups

11.17.14 WOD

Athletes, keep an eye out for our holiday schedule on Mindbody. Don't forget to sign up for the Turkey Trot. It is just around the corner. And last thing please don't forget to drink water. I know that because of the cold we tend to forget. 

Strength:

10x3 Back Squat @ 80% 1RM 

WOD:

5 Rounds for time of:

5 Squat Clean & Jerk 155/110

1 Legless Rope Climb

11.14.14 WOD

WOD:

22 Minute EMOM of:

Even Minute:

4 Power Snatches 115/80

3 Burpees Over The Bar

Odd Minute:

4 Hang Squat Cleans 115/80

3 Evil Wheels 

11.13.14 WOD

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 1RM

5x3 Floor Press AHAP

WOD:

10 Minute AMRAP of:

3 Kettlebell Clean & Jerks (R) 53/35

3 Kettlebell Clean and Jerks (L) 53/35

3 Bar Muscle-Ups

11.12.14 WOD

WOD:

12 Minute AMRAP

RX Men:

30 Double Unders

15 Wall Ball 20lb. to a 10 foot target

10 Deadlift 185 lb.

RX Women:

30 Double Unders

15 Wall Ball 14lb. to a 9 foot target

10 Deadlift 135 lb.

Scaled & Masters:

30 Double Unders or 90 Single Jump Rope

15 Wall Ball 14/10 lb. to a 9 foot target

10 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

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 1RM

WOD: 

3 Rounds for time of: 

11 Goblet Squats 53/35

8 Ring Dips 

69 Double Unders 

45 Kettlebell Swings 53/35 

11/7/14 WOD

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 lets get as many helpers as we can to help build a few homes for those in need. This weekend (8th) our grand opening and our party later that day. You don't  want to miss Coach Eric Reffing dodgeball and all the fun you can have!

WOD:

"Holy Whooly" 

For Time:

11 Burpees 

7 Front Squats 185/135

73 Step-Ups 24/20

11 Pistols (each leg)

7 Squat Cleans 185/135

73 Double Unders 

11 Bar Muscle-Ups

7 Power Cleans 185/135

73 Ring Rows

Note: no rack may be use. 

11.6.14 WOD

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 until 7 min has elapsed.

11.5.14 WOD

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 Unders
19 Toes to Bar 

 11 Kettlebell Snatch Each Arm 53/35

5 Deadlifts 355/250
11 Kettlebell Snatch Each Arm 53/35
19 Toes to Bar

77 Double Unders

11.4.14 WOD

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 Minute AMRAP of An Ascending Ladder (add 5,3,1) of:

5 Double Unders 

3 Wallballs 20/14 @ 10/9

1 Muscle-Ups 

Note: each round you will add 5 reps to the double unders, 3 reps to the wallballs and 1 rep to the muscle ups. Get as far as you can in 13 minutes. 

11.3.14 WOD

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) 1:30-6:30

Tuesday (4th) 10am, 1:30-6:30

Wednesday (5th) 1:30-6:30

Thursday (6th) 10am, 1:30-5:30 

Friday (7th) 10am, 1:30-5:30

Strength: 

Back Squat 10x3 @ 84% of 1RM

WOD:

For time:

21-15-9 

Sumo Deadlift High Pulls 95/65

Push Press 95/65

Overhead Squats 95/65

10.31.14 WOD

Strength:

Front Squat

10x3 @ 86% of 1RM

WOD:

4 Rounds for time of:

4 Cartwheels 

8 Burpee Over The Box Jumps 24/20

16 Mountain Climbers 

10.30.14 WOD

WOD:

"Reagan"

20 Double Unders 

40 Push-Ups 

60 Sit-Ups 

400m Run w/ 45/35# overhead

60 Burpees 

40 Pull-Ups 

20 Clean & Jerks 135/95

400m Run w/ 45/35# overhead

37 Minute time cap. 

10.29.14 WOD

Just 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) 1:30-6:30

Thursday (30th) 10am, 1:30-5:30 

Friday (31st) 10am, 1:30-5:30

Next week to come.

WOD:

20 Minutes AMRAP of:

3 Burpees
5 Handstand Push-Ups

10 Pistols, alternating

10.28.14 WOD

Athletes, 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-Ups

3xME Shoulder Press @ 70% of 1RM

WOD:

'The Maddy'

7 Rounds 

7 Push Press 95/65

7 Toes to Bar 

7 Kettlebell Swings 53/35

7 Burpees 

16 Minute time cap. 

10.27.14 WOD

Athletes, 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 Leo

Strength:

Back Squat

10x3 @ 81% of 1RM

WOD:

7 Minute AMRAP of: 

7 Squats 

7 Burpees

10.24.14 WOD

Athletes, 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 1RM

WOD:

15 Minute AMRAP of:

6 TGU's (3 each arm) 53/ 35 

16 Burpees 

26 Situps 

10.23.14 WOD

WOD:

7 Minute AMRAP of:

6 Handstand Push Ups/Hand Release Push Ups/Hand Release Push Ups (From Knees)

8 American KB Swings/Russian KB Swings

12 Sumo Deadlift High Pulls/Sumo Deadlifts

Movement Details - Men

Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70 lb KB
12 Sumo Deadlift High Pulls with 70 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift with 53 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Movement Details - Women
Level III (3)
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 53 lb KB
12 Sumo Deadlift High Pulls with 53 lb KB

Level II (2)
6 Hand Release Push Ups
8 American Kettle Bell Swings with 35 lb KB
12 Sumo Deadlift with 35 lb KB (No High Pull)

Level I (1)
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 18 lb KB
12 Sumo Deadlift with 18 lb KB (No High Pull)

10.22.14 WOD

Athletes, 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. Of course your names will be on all three sheets... Right!!! 

WOD:

For time:

30 Toes to Bar 

30 Pull-Ups 

30 Walking Lunges 

200m Run 

20 Toes to Bar

20 Pull-Ups

20 Walking Lunges 

200m Run 

10 Toes to Bar

10 Pull-Ups

10 Walking Lunges 

200m Run 

10.21.14 WOD

Lurong 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

Strength:

Back Squat 

10X3 @ 78% of 1RM

WOD:

3 Rounds for time of:

16 Wallballs 20/14 @ 10/9'

18 Box Jumps 24/20"

20 Double Unders

10.17.14 WOD

Athletes, If you have any friends or family that have expressed interest in what we do or you think might like to see what it's all about, make sure and share our Grand Opening WOD event. It is open to the public and ALL skill/fitness levels are invited.

As a reminder or to those who don't know, if you bring in a friend and they sign up to join NSX, you get a $25 referral credit off your next month's membership. 

https://www.facebook.com/events/726294654128450/?ref_newsfeed_story_type=regular

WOD:

8 Minute AMRAP of:

Athletes will have 8 minutes to complete as many reps as possible. The workout rep scheme is "Shoot and Ladder" of the following movements: 

Snatches

Toes-to-Bar/Knees-to-90/Abmat Sit Ups

Movement Details - Men
Level III (3)
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
3 Snatches at 95 lbs
3 Toes to Bar
6 Snatches at 95 lbs
6 Toes to Bar
9 Snatches at 95 lbs
9 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
15 Snatches at 95 lbs
15 Toes to Bar
12 Snatches at 95 lbs
12 Toes to Bar
...and so on

Level II (2)
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
3 Snatches at 75 lbs
3 Knees to 90
6 Snatches at 75 lbs
6 Knees to 90
9 Snatches at 75 lbs
9 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
15 Snatches at 75 lbs
15 Knees to 90
12 Snatches at 75 lbs
12 Knees to 90
...and so on

Level I (1)
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
3 Snatches at 45 lbs
3 Abmat Sit Ups
6 Snatches at 45 lbs
6 Abmat Sit Ups
9 Snatches at 45 lbs
9 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
15 Snatches at 45 lbs
15 Abmat Sit Ups
12 Snatches at 45 lbs
12 Abmat Sit Ups
...and so on
Movement Details - Women
Level III (3)
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
3 Snatches at 65 lbs
3 Toes to Bar
6 Snatches at 65 lbs
6 Toes to Bar
9 Snatches at 65 lbs
9 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
15 Snatches at 65 lbs
15 Toes to Bar
12 Snatches at 65 lbs
12 Toes to Bar
...and so on

Level II (2)
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
3 Snatches at 55 lbs
3 Knees to 90
6 Snatches at 55 lbs
6 Knees to 90
9 Snatches at 55 lbs
9 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90
15 Snatches at 55 lbs
15 Knees to 90
12 Snatches at 55 lbs
12 Knees to 90

Level I (1)
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
3 Snatches at 35 lbs
3 Abmat Sit Ups
6 Snatches at 35 lbs
6 Abmat Sit Ups
9 Snatches at 35 lbs
9 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
15 Snatches at 35 lbs
15 Abmat Sit Ups
12 Snatches at 35 lbs
12 Abmat Sit Ups
......and so on

10.16.14 WOD

Strength:

Front Squat

10x3 @ 80% of 1RM 

WOD:

"Baseline"

For time:

500m Row 

40 Squats 

30 Sit-Ups 

20 Push-Ups

10 Pull-Ups

10.15.14 Open for Business WOD

Athletes, we are open for business!!! We would like to get everyone to save the date for our grand opening and grand opening party. Please RSVP, so that we have an accurate count. 

Lurong Athletes: We will be judging WOD 6 on Wednesday (1:30-7:30), Thursday (1:30- 6:30), 

and Friday (1:30 - 6:30) 

Lastly, we are closed this Saturday for an event. 

Coach Leo 

10 Minutes of Mobility

WOD:

10 Minute Bear Complex (go AHAP):

Power Clean

Front Squat 

Push Press

Back Squat 

Push Press 

Start it again. 

Note: the bear is a complex of five movements and these movements are done seven times in a row. The bar may not be put on the floor but must touch the floor after your second push press (touch and go). You may do a squat clean and a thruster if you would like. 

10.14.14 Delay

Members, 

Unfortunately we will be closed on 10.14.14, our gym mats are not in as much as we would like. We hope you all understand and know that we are working day and night to get it ready for you all. Wednesday we will be open for sure !!!

10.11.14 MOVING ON UP!!!

Athletes, 

Tomorrow is our last WOD at the old location (6818 W. Kennewick Ave. Suite F). We will have our WOD @ 8:30 for members only, then finish moving our stuff to the new location (309 N. Belfair Court). Let Leo, Mary, Kim or Eric know if you have any additional questions. 

Starting Tuesday morning 10/14/14 all classes from that day forward on will be at the new location.

View Natural Selection CrossFit in a larger map

10.10.14 Moving WOD

Athletes, just a reminder that we are closed this Friday. We will be moving equipment starting at 10am on Friday and on Saturday we will be moving stuff after the 8:30am WOD. We hope to see you all there!!!

10.9.14 WOD

Athletes, if any of you have access to a scissor lift and a fork lift please give me a call. (509) 8459796 We would love to borrow these to make our move easier. Thank you. 

Coach Leo 

Shoulder Press 10x3 

Increase weight each set and go AHAP. 

WOD:

10 Minute AMRAP of:

10 Bulgarian Split Squats w/Kettlebell (R) 53/35

10 Bulgarian Split Squats w/Kettlebell (L) 53/35

100m Sprints 

10.8.14 WOD

Just a reminder, that we will be closed this coming Friday and Monday.

15 Minute Ascending AMRAP of: 

Squat Cleans

Muscle Ups/Pull Ups/Jumping Pull Ups

Movement Details - Men
The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)
1 Squat Clean at 185 lbs
1 Muscle Up
2 Squat Cleans at 185 lbs
2 Muscle Ups
3 Squat Cleans at 185 lbs
3 Muscle Ups
4 Squat Cleans at 185 lbs
4 Muscle Ups
...and so on

Level II (2)
1 Squat Clean at 135 lbs
1 Pull Up
2 Squat Cleans at 135 lbs
2 Pull Ups
3 Squat Cleans at 135 lbs
3 Pull Ups
4 Squat Cleans at 135 lbs
4 Pull Ups
...and so on

Level I (1)
1 Squat Clean at 55 lbs
1 Jumping Pull Up
2 Squat Cleans at 55 lbs
2 Jumping Pull Ups
3 Squat Cleans at 55 lbs
3 Jumping Pull Ups
4 Squat Cleans at 55 lbs
4 Jumping Pull Ups
...and so on

Movement Details - Women
The athlete will have 15 minutes to complete as many reps as possible. Each round the number of reps for each movement increases by 1 rep.

Level III (3)
1 Squat Clean at 105 lbs
1 Muscle Up
2 Squat Cleans at 105 lbs
2 Muscle Ups
3 Squat Cleans at 105 lbs
3 Muscle Ups
4 Squat Cleans at 105 lbs
4 Muscle Ups
...and so on

Level II (2)
1 Squat Clean at 85 lbs
1 Pull Up
2 Squat Cleans at 85 lbs
2 Pull Ups
3 Squat Cleans at 85 lbs
3 Pull Ups
4 Squat Cleans at 85 lbs
4 Pull Ups

Level I (1)
1 Squat Clean at 35lbs
1 Jumping Pull Up
2 Squat Cleans at 35 lbs
2 Jumping Pull Ups
3 Squat Cleans at 35 lbs
3 Jumping Pull Ups
4 Squat Cleans at 35 lbs
4 Jumping Pull Ups
...and so on

10.7.14 WOD

Athletes, this Saturday's WOD is at 8:30am and will be only an hour long. This WOD is for members only. We hope to see you all there. We will be moving to the new box after the WOD!

WOD:

For time:

1 Mile Run

Rest 3 Minutes then:

1RM Bench Press

Note: you are not allowed to life your hips off of the bench during your 1RM. If you do, the rep will not count. 

10.6.14 WOD

Athletes, don't forget that this Friday the 10th, we will start moving in to our new box. We will start moving at 10am until whenever. Hope to see everyone there!

Also for the Lurong athletes. This week we will be judging WOD 5 on Wednesday and Thursday. On both days, we will be judging from 1:30 to 6:30. Please sign in for the class you will be attending and try to make it in during these times. Thank you. 

Strength:

10x3 Front Squats 

Increase wt. each round and go AHAP. 

WOD:
2 Rounds For time of:

400m Run
30 Deadlift 225/160
30 Box Jumps 24/20

10.3.14 WOD

Strength:

5 Minute EMOM of:

5 Strict Chin-Ups

Each minute add 3 reps.

WOD:

EMOM For max rounds of:

5 Goblet Squats 

15 KB Swings 53/36

Each minute thereafter add 1 rep to the goblet squat, continue until failure.

10.2.14 WOD

For those with tight ankles this is a good mobility video.

WOD:

1000m Row

Rest 1 Minute

"Double Grace"

For time:

60 Clean and Jerks 135/95

10.1.14 WOD

WOD:

Progressive AMRAP:

This couplet of Thrusters and Double/Single Unders will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds within the 3 minute block, you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level).

Block and Repetition Progression

Each block is 3 minutes on a running clock. If the athletes completes the 2 rounds in the block, he/she will move on to the next block of time. The athlete must rest during any remaining time during each 3 minute block.

Block 1

9 Thrusters

27 Double/Single Unders

Block 2

11 Thrusters

33 Double/Single Unders

Block 3

13 Thrusters

39 Double/Single Unders

Block 4

15 Thrusters

45 Double/Single Unders

Block 5

17 Thrusters

51 Double/Single Unders

Block 6 

19 Thrusters

57 Double Unders/Single Unders

Movement Details - Men

Level III (3)
Thrusters- 95lbs
Double Unders

Level II (2)
Thrusters- 75lbs
Double Unders

Level I (1)
Thrusters- 55lbs
Single Unders

Movement Details - Women
Level III (3)
Thrusters- 75lbs
Double Unders

Level II (2)
Thrusters- 55lbs
Double Unders

Level I (1)
Thrusters- 35lbs
Single Unders

9.30.14 WOD

Lurong athletes, WOD 4 is out, go check it out. We will be running WOD 4 this Wednesday. We will also be judging WOD 4 on Friday. We will be judging at 1:30 to 7:30 on Wednesday and 1:30 to 4:30 on Friday. If these dates and times do not work for you please get a hold of Coach Leo. You have until October 6th at 11:59 EDT to submit WOD 4. Good luck everyone. 

Also,NSXFit friends - Mark your calendars and save the date! We are officially moving in to our new building October 10 - 13 and we can use all the help we can get! Saturday October 11th, we will run one final farewell WOD at 8 AM and then start moving immediately after. Monday October 13th we will not be running any WODs, but will be finishing up the final move.

Also mark down November 8th, which will be our ginormous grand opening party. More details to come. Hint: You should probably start finding your costumes now!

Hooray for new beginnings!

Strength:

8 Minute EMOM of:

2 Back Squat + 1 Overhead Squat (no rack)

Increase the weight every round and go AHAP.

WOD:

3 Rounds for time of:

10 Toes to Bar

10 Pull-Ups

10 Sit-Ups

9.29.14 WOD

Athletes, I had mentioned changes happening in the schedule this week, but we have pushed changes back until November 1st. Sorry about the inconvenience. 

Also for those Lurong athletes, don't forget to post your scores before Monday afternoon. We will be doing our last approval of scores at noon tomorrow.

Thanks,

Coach Leo

Strength:

10 Minute EMOM of:

1 Push Press + 1 Push Jerk + 1 Split Jerk (no rack)

Increase the weight each round and go AHAP.

WOD:

5 Minute AMRAP of:

20 Mountain Climbers 

 10 Push-Ups 

9.26.14 WOD

Skill:

Work on back and front levers.

WOD:

1,000m Row (all out)

Rest 5 minutes

500m row (all out)

Rest 5 minutes

250m row (all out)

9.25.14 WOD

Update on the Team Series.

Strength:

3xME Kettlebell Swings 70/53

WOD:

"Fran"

21-15-9 for time of:

Thrusters 95/65

Pull-Ups

9.24.14 WOD

Just a reminder to submit your scores for the Lurong WODs. Also do not wait till the last minute to get judged because I will not have 10 athletes show up on the last day to get judged because they didn't plan accordingly, I will turn you away. We will not be judging this Saturday but instead we will be judging on Friday from 1:30 to 4:30.

Coach Leo

Strength:

Snatch Push Press 5x3

WOD: 

7 Minute AMRAP of: 

10 Ring Dips 

10 Unders/Overs 24/20 

9.23.14 WOD

For those of you who have issues with air squats.

WOD:

For time:

10 Wall Cast

20m (67ft) Burpee Broad Jumps

30 Deadlift 225/160

40 Back Squat 185/135

50 Toes to Bar

600m run

Note: One 1 barbell per athlete.

9.22.14 WOD

Athletes, keep an eye out for changes in the schedule on Mindbody. We will be changing the times of classes and open gym times along with adding times. These changes will take effect on the 1st of October. 

Thank you, Coach Leo

Strength:

Snatch- (1x80%, 1x85%, 1x90% of 1RM Squat Snatch ) x3. These are waves and you will perform a single at each of the percentages a total of 3 times. Rest 60-90 seconds between lifts.

WOD:
Complete 2 rounds for time of:
9 Hang Power Clean 205/155
5 Muscle-Up
15 Deficit Handstand Push-Up 4"/2"
50 Double Unders

15 Minute Time Cap. 

9.19.14 WOD

Ok Team Series Competitors, your WODs were released today. Check out the 3 WODs that were released. We will be taking teams to get judged, from the 1:30 class time to the 4:30 open gym time. Please sign in for the class time or open gym time that you will be coming to, to get judge. This still counts as a weekly visit. 

We will also be taking a few teams on Saturday. We will start judging at 8:30am and stop judging at 10am due to the double under clinic. 

I will also be judging a few teams on Sunday. The time will be posted this saturday so keep your eyes out. It is first come first serve. I will only be there for 1 to 2 hours to judge. 

We will have a sign up sheet for you to sign in on both Saturday and Sunday. So make sure to get your name on it if you would like to go first. 

If you have any questions please let me know. 

Coach Leo

WOD:

11 Minute AMRAP of:

Ascending Ladder (3, 6, 9, 12, 15, 18..... of the following movements:

Wall Balls

Box Jumps

Deadlifts

The Rep Sequence

Round 1

3 Wall Balls

3 Box Jumps

3 Deadlifts

Round 2

6 Wall Balls

6 Box Jumps

6 Deadlifts

Round 3

9 Wall Balls

9 Box Jumps

9 Deadlifts

Round 4 +

Add 3 Reps each round

Continue with 12, 15, 18, 21, 24, 27, 30.... until time expires

Movement Details - Men
Level III (3)
Wall Balls- 20 lbs with a 10 foot target
Box Jumps- 24 inches
Deadlifts- 115 lbs

Level II (2)
Wall Balls- 14 lbs with a 10 foot target
Box Jumps- 20 inches
Deadlifts- 105 lbs

Level I (1)
Med Ball Cleans- 14 lbs
Box Jumps- 16 inches
Deadlifts- 95 lbs

Movement Details - Women
Level III (3)
Wall Balls- 14 lbs with a 9 foot target
Box Jumps- 20 inches
Deadlifts- 75 lbs

Level II (2)
Wall Balls- 10 lbs with a 9 foot target
Box Jumps- 16 inches
Deadlifts- 65 lbs

Level I (1)
Med Ball Cleans- 10 lbs
Box Jumps- 12 inches
Deadlifts- 55 lbs

9.18.14 WOD

Someone needs to try this! Who will step up?

Also this weekend is the double under clinic. If you haven't signed up yet, there is still time. You will be allowed to sign up till the day of the clinic. 

Strength:

5xME Chin Ups

WOD:

20-16-12-8-4 of:

Front Squat 125/90

100m Run

Cash out: 10 Pistols 

9.17.14 WOD

Lurong athletes, we will not be judging this Saturday due to the double under clinic. Sorry for the short notice and inconvenience. We will be judging on Friday from 1:30 to 4:30 so if you can make it in then we will be there to help you out. If not we will have next week as well. 

Also Team Series competitors, week two of WODs are from the 18th to the 22nd. We will post times on when you can get judged. 

Last thing Coach Mary purchase eggs and we have a ton for you all to buy. they are a dollar a dozen.  We also have some raw honey from our very own Todd Nelson. 10 bucks per jar. 

If you have any questions please let me know. 

Coach Leo 

WOD:

9 Minute AMRAP of:

Complete as many reps as possible in the time limit of the following movments:

Ground to Overhead (G2OH)

Bar Facing Burpees

Movement Details - MenLevel III (3)
20 G2OH- 95 lbs
7 Bar Facing Burpees
15 G2OH- 135 lbs
7 Bar Facing Burpees
10 G2OH- 155 lbs
7 Bar Facing Burpees
5 G2OH- 185 lbs
7 Bar Facing Burpees
AMRAP G2OH- 225 lbs

Level II (2)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 75 lbs
7 Bar Facing Burpees
10 G2OH- 95 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level I (1)
20 G2OH (Med Ball)- 20 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 45 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 115 lbs

Movement Details - WomenLevel III (3)
20 G2OH- 65 lbs
7 Bar Facing Burpees
15 G2OH- 85 lbs
7 Bar Facing Burpees
10 G2OH- 105 lbs
7 Bar Facing Burpees
5 G2OH- 135 lbs
7 Bar Facing Burpees
AMRAP G2OH- 155 lbs

Level II (2)
20 G2OH- 45 lbs
7 Bar Facing Burpees
15 G2OH- 55 lbs
7 Bar Facing Burpees
10 G2OH- 65 lbs
7 Bar Facing Burpees
5 G2OH- 95 lbs
7 Bar Facing Burpees
AMRAP G2OH- 105 lbs

Level I (1)
20 G2OH (Med Ball)- 14 lbs
7 Bar Facing Burpees
15 G2OH (Barbell)- 35 lbs
7 Bar Facing Burpees
10 G2OH- 45 lbs
7 Bar Facing Burpees
5 G2OH- 65 lbs
7 Bar Facing Burpees
AMRAP G2OH- 85 lbs

9.16.14 WOD

Athletes, I want you all to be prepared for next years 9/11 WOD. Check this 9/11 tribute WOD out.

-Coach Leo-

Strength:

Overhead Squat 6x2

AHAP with perfect form

WOD:

4 Minute EMOM of:

8 Wallballs 20/14 @ 10/8 + 10 Deadlift 135/95

Rest 1 Minute

4 Minute EMOM of:

8 Lateral Burpee over the bar + 12 Jumping Lunges

9.15.14 WOD

Lurong athletes, weigh-ins, measurements and WODs 1, 2, and 3 are all due on Sep. 29, 2014 at 11:59pm EDT. 

We will be running WOD 1 tomorrow (9/15/2014) so if you would like to be judged please come in and let us know. We will be weighing in, measuring, and judging WOD 1 from 1:30pm to 7:30pm. We will have a sign in sheet for the order of judging. 

WOD 2 will be judged on Wednesday (9/17/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 3 will be judged on Saturday (9/20/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time. 

WOD 1 will be judged on Monday (9/22/14) from 1:30pm to 7:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 2 will be judged on Wednesday (9/24/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time. 

WOD 3 will be judged on Saturday (9/27/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time. 

Saturdays will also be used to make up any missed WODs. You will only be allowed to make up 1 WOD per Saturday so if you miss the days we are judging please plan accordingly. Also please do not take advantage of this Saturday make up day. This is for those who can not get in due to work or emergencies. 

If you have any questions Please post them to our NSXFit Lurong Paleo Challenge Competitors Group.

If these times do not work AT ALL for you, please get with Coach Leo. Just remember he might have some motivational consequences for you. 

WOD:

13 Minute AMRAP of:

10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.

4 Minutes of Max Calorie Row

1 Minute Rest

3 Minutes of Chest to Bar Pull Ups

1 Minute Rest

2 Minutes of Back Squats

1 Minute Rest

1 Minute of Shoulder to Overhead

Movement Details - Men

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Movement Details - Women

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat 

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead