6.17.15 WOD

WOD: 

For time:

400m Sled Drag with Medball 20/14 

400m Sled Drag 

200m Sled Drag Backwards 

Note: sled weight for men is 116 and for women it is 81.  

6.16.15 WOD

WOD:

13 Minute AMRAP of:

1 Overhead Squat 95/65

10 Chest 2 Bar Pull-Ups

Note: each completed round add 2 reps to the overhead squats. 

6.15.15 WOD

7 Minutes to establish a 1RM Split Jerk

Rest 2 minutes then

3 Rounds for time of:

40 Kettlebell Swings 53/35

15 Burpee over the box jumps 24/20

Note: the KBS must be unbroken. Anytime you break the KBS you must add 5 reps to your burpee over the box jumps. 

Ex. if you break 2 times in the first round you must compete 25 burpee over the box jumps. Each round is reset back to 15 reps. If you don't break on any of the rounds you only need to complete 15 burpee over the box jumps. 

6.12.15 WOD

10 Rounds For Time:

Ascending Chipper

First round, complete 1 rep of each movement

2nd round, 2 reps of each & so on...

Wall Balls, 20/14# to 11/9'

Chest to Bar Pull Ups

Box Jumps, 24/20"

Thrusters, 95/65

Sumo Deadlift High Pull, 95/65

KB Swing, 53/35

Med Ball Clean, 20/14

20:00 time cap

Also, our first session of CrossFit Kids starts Monday!
Class is open to non-members also, so let your friends know.

6.11.15 WOD

WOD:

5 Rounds for time of:

10 Burpees

5 Back Squats, 225/135

6.10.15 WOD

WOD:

For Time:

200m Run

75 Double Unders

400m Run

150 Double Unders

800m Run 

150 Double Unders

400m Run

75 Double Unders

200m Run

6.9.15 WOD

WOD:

EMOM for 10:00

Every even minute 5 Power Cleans, 155/115

Every odd minute 10 Supine Ring Rows (feet even with hands)

2:00 rest, then:

50 Goblet Squats, 53/35

And, for those who don't Facebook...
Paige Rae Barillas was born June 7th to Coach Mary & Coach Leo.
Mom & baby girl are happy, healthy & doing great!
6 pounds, 7 ounces & 19 inches long

6.8.15 WOD

WOD:

For max reps:

12 minute time cap

10 Floor Press 135/75

20 Floor Press 185/105

30 Floor Press 225/125

Max reps Floor Press 255/140

6.5.15 WOD

WOD:

It's a SURPRISE!!!! 

6.4.15 WOD

WOD:

For max reps:

30 Snatch 75/55

30 Snatch 95/65

30 Snatch 135/95

Max reps Snatch 165/115

12 Minute time cap.

6.3.15 WOD

WOD:

For time

10 Burpee Muscle-Ups

20 Burpee Box Jump Overs 24/20

30 Burpee Pull-Ups

40 Burpee Broad Jumps

50 Burpees

28 Minute time cap.

6.2.15 WOD

Athletes, there has been a lot of questions as far as the WODs go. I will be releasing the WODs at the end of this week. If you are wondering if you should go RX or scaled, I would use the CrossFit Open WODs as a guideline to pick your division. Or you can all wait until the end of the week and run the WODs and then make a choice. Keep in mind that our scaled division only have 2 spots remaining. 

Coach Leo

WOD:

21-15-9 for time of:

Kettelbell Swings 53/35 

Back Squats 155/110

400m Run 

6.1.15 WOD

For Time :

6 min AMRAP

10 Wallballs 20/14  10’’/ 9’’

10 T2B

10 Box Jumps 24’’/20’’

Then :

3 minutes to establish a

3RM DL

Then:

6 Minute Amrap

10 Box Jumps 24’’/ 20’’

10 T2B

10 Wallballs

Notes – Bar must be empty when the coach tells you time has started. Plates can be nearby

Score = total completed rounds / load

5.29.15 WOD

WOD:

"WHITE"

Five rounds for time of: 

15' Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with 45/35 plate held overhead

400m Run

5.28.15 WOD

WOD:

"GATOR"

8 Rounds for time of:

5 Front Squats 185/130

26 Ring Push-Ups

5.27.15 WOD

WOD:

"RANDY"

 

For time:

75 Power Snatch 75/55

5.26.15 WOD

Athlete, this week will be Hero week to honor our Military members past, present and future. If you all thought Murph was bad just wait. Just kidding. 

Coach Leo 

WOD:

"RANKEL"

20 Minute AMRAP of:

6 Deadlift 225/160

7 Burpee Pull-Ups

10 Kettlebell Swings, 70/53

200m Run

5.25.15 Memorial Day WOD

In memory of all the lost loved ones, today we honor all of our military members that have given their lives for ours. The privileges that we have should not be taken lightly because of the sacrifices that have been made, regardless of how we feel about our government, today is a day to remember those that gave the ultimate sacrifice. 

This WOD may take you longer than you want it to, and you will want to stop or not finish, but think about those that kept pushing, kept fighting, and kept going until they absolutely no longer could, that is how you should feel when you complete this WOD. 

"Murph"

For time: 

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

5.22.2015 WOD

Happy birthday to the one who yells at all of us (Leo included) with so much passion. We love you and your passion Coach Mary. We hope you have a wonderful birthday. 

2, 8 Minute AMRAPs, with a 2 minute rest between AMRAPs of:

5 Overhead Squats

22 Burpees

19 Plank Up, Downs 

87 Walking Lunges

Note: on the first 8 minute amrap the barbell weight is 135/95 on the second, 8 minute amrap the weight is 95/65.

5.21.15 WOD

WOD:

5 Rounds for time:

10 Kettlebell Snatch (Right) 53/35 

100m Sprint

10 Kettlebell Snatch (left) 53/35 

100m Sprint 

20 Kettlebell Russian Trunk Twist 53/35

100m Sprint

After time, cash out: 

100 Push Press 45/35

5.20.15 WOD

WOD:

18 Minute EMOM of:

First minute: 10 Kettlebell Swing to Goblet Squat 53/35

Second minute: 20 Jumping Lunges (10 ea.)

Third minute: 15 Box Jumps 24/20

Repeat triplet for 18 minutes

5.19.15 WOD

Just a reminder that we are looking for judges to help out during our throw down. If you are available on June 27th from 7am until 4pm please give Coach Leo a call or shoot him and email.

Leo@nscrossfit.com or 5098459796 

Thank you 

Strength:

7 Minutes to establish:

1RM Power Snatch 

WOD:

10 Minute AMRAP of:

6 Bar Muscle-Ups 

8 Bar Facing Burpees 

10 Snatch Grip Deadlifts 135/95  

5.18.15 WOD

The link to register for our 2nd Annual Atomic Throwdown is live! Get your teams registered and show everyone what NSX can do. Should be a fun community event!

https://clients.mindbodyonline.com/classic/home…

WOD:

For time:

40 Ring Dips

20 Clean & Jerk 135/95

50 Sit-Ups 

25 Wallball 20/14 @ 10/9'

60 Walking Lunges

30 KB Swings 53/35

70 Double Unders

5.15.15 WOD

WOD:

2 Rounds for max Reps of:

2 Minutes ME Muscle-Ups 

:30 Rest 

2 Minutes ME Cal Row

:30 Rest  

2 Minutes ME Wallballs 20/14 @ 11/10 

:30 Rest

5..14.15 WOD

NSXFit is introducing a CrossFit Kids program this summer! Our program will include gymnastics, body weight movements, 

elements of weight training, and play. 

Ages 5-10 are welcome and we will have two different summer sessions, two days per week. Click on the image for more information, including prices and contacts.

Please share if you have friends that may be interested!

WOD:

100 Knees to Elbows for time:

5 Burpees & a 200m Run every time you drop off the bar

5.13.15 WOD

Skill:

Work on Handstand Push-Ups for 10 Minutes.

WOD:

15 Minute AMRAP of:

8 Squat Clean and Jerks 115/80

6 Handstand Push-Ups

4 Dive Bomers

5.12.15 WOD

No excuses.

WOD:

For time:

100m Broad Jumps

100 Double Unders 

200m Broad Jumps 

200 Double Unders 

100m Broad Jumps

100 Double Unders  

5.11.15 WOD

WOD:

Every minute on the minute for max rounds

1 Thruster 75/55

5 Pull-ups

Note: Add 1 rep to thruster each successive minute, continue until failure. when scaling the pull-ups you will only be allowed to scale to jumping pull-ups no bands will be allowed.

5.8.15 WOD

Just a last reminder about this Saturday May 9th, we are having a FREE foam rolling class at NSX at 10 AM. Sign up at the box. Hope to see everyone there. 

WOD:

5 Rounds for time of: 

5 Overhead Squat 135/95

10 Floor Wipers 135/95

10 Toes 2 Bar 

5 Squat Snatches 115/80

5.7.15 WOD

Just a heads up for those not in the know. You can purchase both Fit Aid and Quest bars individually or by the case for extra savings.

Fit Aid are $2.75 per can individually or $55 per case, $2.29 per can. When you buy a case, you can take the whole thing with you or get a punch card to keep at the box.

Quest bars are $2.50 per bar or $23 per case, $1.91 per bar. This is cheaper than you can find at most stores! 

Non-members can buy these items from us as well, share the love!

WOD:

6 Minute AMRAP of:

4 Burpees

5 Over The Box Jumps 24/20

Rest 1 Minute then

7 Minute AMRAP of:

5 Chest 2 Bars 

8 Ring Dips 

Note: your score is your total number of rounds in both wods. 

5.6.15 WOD

Get these on your calendar and save the date!

Saturday May 9th - FREE foam rolling class at NSX at 10 AM. Sign up at the box.

Saturday June 27th - 2nd annual NSX Throwdown. Coed teams of two, scaled and RX division.

Saturday August 1st - End of summer BBQ at NSX

Saturday August 8th - NSX river float

More details to come!

WOD:

EMOM for 15 Minutes of:

1 Bear Complex

Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Note: work up to AHAP. You must be smart about your weight increase amount. You will not be allowed to go down in weight. If you fail your score is the last weight you achieved before your failed attempt. You may still continue and finish the EMOM, but the weight will be the same weight of the last achieved round. 

Cash out: 100 Kettlebell Swings 53/35

Note: your kettelbell swings must be done right after your last round on the EMOM. 

5.5.15 WOD

A few housekeeping items of the "not so fun but entirely necessary" variety.

- If you bring your kids to the box, please make sure the kids room is picked up and all trash thrown away before you leave.

- SIGN IN FOR CLASSES! This is so important to make sure we have the proper amount of equipment for all athletes. Also be on time! We understand things do come up and emergencies happen, but make your best effort.

- Make sure you are accounting for all items you purchase from the front office. There is a clipboard to add your purchases on the front desk, but make sure to update your Fit Aid card as well. Everything is on the honor system!

Cheers to a great week!

Ascending and descending ladder for time of:

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

Wall Cast 

1-2-3-4-5-6-7-8-9-10 

MedBall Cleans 20/14 

MedBall Slams 20/14

200m Run between rounds

5.4.15 WOD

Skill:

Work on handstand holds off the wall for 10 minutes

WOD:

"Fran"

21-15-9 for time of:

Thrusters

Pull-Ups

5.1.15 WOD

WOD:

21-15-9 for time of:

Sumo Deadlift High Pull 115/80

Toes 2 Bar 

4.30.15 WOD

Ok everyone here is some info on our upcoming competition that will be taking place June 27th. This year will be the same as last years competition. We will be having coed teams. 

This year we will be introduction the scaled division. If you are thinking of competing, get out and start hunting for a partner. 

We will also be needing some volunteers. We are looking to get 25 Judge volunteers, 2 athlete coordinator volunteers and 2 extra volunteers. So if you are not thinking of competing, please email me at Leo@NSCrossFit.com. For all my volunteers I will be needing you to email me your T-shirt size and phone number. Thank you in advance. 

We will have more details coming your way in the next few weeks. 

Coach Leo

Skill:
Work on your Muscle-Ups for 10 minutes.
Your coaches will show you scales and techniques to help you achieve one. 

WOD:

“Annie and her rope”
For Time:
50-40-30-20-10 of:
Double Unders
Sit-Ups
1 Rope Climb at the end of each round.

Note: I named this one myself lol

4.29.15 WOD

WOD:

3 Rounds for time of: 

32 Deadlifts 185/130

32 Hanging Hip Touches, alternating arms Demo

800m Farmer Carry 15/10 each hand

Note: on the farmers carry, use anything that we have that is 15# for men and 10# for women. Most will be using hi temp plates. First come first serve on the dumbbells. No kettlebells will be used.

4.28.15 WOD

WOD:

Death by...

Back Squat 135/95 

Hang Power Clean 95/65

Note: on a death by, you will start with 1 rep the first minute then 2 reps the second minute, 3 reps the third minute and so on. You will keep going until you can not complete the number of reps in that minute. You may use a rack for the back squats and you will need to use two barbells for this wod.  

4.27.15 WOD

Athletes, we have added two additional classes on Saturdays. The 1:30 and 2:30 classes, they will not be a free class but an additional time for you to come in and WOD. Starting this Saturday 5/2/15. We hope this helps alleviate some of the trouble some of you are having signing in when classes are full.

Skill:

Work on pistols for 8 minutes

Advanced athletes use some weight.  

WOD:

2 Rounds for time of:

200m Sled Pull 71/61 (sled weight 26#)

13 Overhead Squat 95/65

14 Toes 2 Bar 

15 Box Jumps 24/20

16 Pistols

4.24.15 WOD

Strength/WOD:

Establish 1RM Front Squat 

30-50% 8 ~ 2 minutes rest

60% 5 ~ 2 minutes rest

70% 3 ~ 3 minutes rest

80% 1 ~ 3 minutes rest

90% 1 ~ 5 minutes rest

100% 1 5-15 minutes rest

2-5% 1 5-15 minutes rest

4.23.15 WOD

WOD:

"Cindy"

20 Minute AMRAP of:

5 Pull-Ups

10 Push-Ups

15 Squats

4.22.15 WOD

Please come out this Saturday to support a great cause. We are fundraising for Save the Children at Natural Selection Crossfit! Save the Children is in the top 1% of charities and provides food assistance, medical care, education and disaster relief for children around the globe. Come join us for a great crossfit workout followed by a raffle for an REI pack, Natural Selection CrossFit month membership, Golds Gym membership, Sephora make-up and more! Beginners welcome.

Strength:

Deadlift 3x5 @ 85% 

WOD:

For time:

400m Run

21 Shoulder Press 95/65

400m Run

21 Push Press 95/65

400m Run

21 Push Jerk 95/65

4.21.15 WOD

WOD:

20 Minute AMRAP:

9 Pull-Ups

9 Hang Power Clean 115/80

9 KB Swings 53/35

9 Toes to Bar

9 Push Press 115/80

9 Burpees (on to comp plate 45/35)

4.20.15 WOD

Strength/WOD:

Establish a 1RM Back Squat 

30-50% 8 ~ 2 minutes rest

60% 5 ~ 2 minutes rest

70% 3 ~ 3 minutes rest

80% 1 ~ 3 minutes rest

90% 1 ~ 5 minutes rest

100% 1 5-15 minutes rest

2-5% 1 5-15 minutes rest

4.17.15 WOD

Athletes don't for get that today (4/17) at 6pm we are having out 2015 end of the open party. We hope to see everyone at the box for some snacks, drinks and games. 

Also this is the last day of our strength cycle for back and front squats. Next week we will be setting new 1RM for both. On Monday we will be setting a 1RM for back squat and on Friday a 1RM for front squat. 

Strength:

Back Squat 

1x5 60% 

1x5 70% 

2x5 75% 

Front Squat

1x5 60%

1x5 70%

1x5 75%

WOD:

For time:

800m Run 

100 Mountain Climbers

100 DUs

400m Run 

50 Mountain Climbers

50 DUs

200m Run 

25 Mountain Climbers

25 DUs

4.16.15 WOD

Gymnastics:

Set a new 1RM for your strict pull-ups. If you are still on bands, use the same bands from two weeks ago. You are only doing one set for a 1RM.

WOD:

5, 3 minute rounds for max rounds of:

3 Thrusters 95/65

6 Box Jumps 24/20

9 Kettlebell Swings 53/35

Rest 1 minute between rounds

4.15.15 WOD

Athletes, in case you did't know our 2015 CrossFit Open party is this Friday at 6pm. Potluck and BYOB. We hope to see everyone there, competitors and supporters.

Strength:

3x15 Pull Throughs

WOD:

10 Rounds for time of 

8 Knees to Elbows 

8 Wallballs 20/14 @10/9'

4.14.15 WOD

Gymnastics:

Set a new 1RM for your kipping pull-ups. If you are still on bands use the bands you used two weeks ago. 

You are doing one set ME for your 1RM.

WOD:

For time:
With a running clock do 5 burpees at the top of each minute
For the remainder of each minute do max reps deadlifts 185/135
Clock stops when you hit 100 reps on the deadlift

4.13.15 WOD

Strength:

Back Squats 

1x5 60%  

1x5 70% 

2x5 75%  

Front Squats 

1x5 65%

1x5 70% 

1x5 75% 

WOD:

For time, descending ladder of:

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

KB Swing 53/35

KB Sumo Deadlift High-Pull 53/35 

Goblet Squat 53/35 

Push-Ups

16 Minute time cap.

4.10.15 WOD

Strength: 

Back Squat 

1x5 60%  

1x5 65% 

1x5 70% 

1x5 70% 

Front Squat 

1x5 60% 

1x5 70% 

1x5 75% 

1x5 80% 

WOD:

For time:

100m Overhead Walking Lunges 45/35 (plate)

200m Walking Lunges 

100m Backwards Walking Lunges 

16 Minute cap time.

4.9.15 WOD

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: beat your reps from Thursday of last week. 

WOD:

4 Rounds for time of:

16 Turkish Get-up, 45/35 pound barbell 

200m Run

15 Box Jumps 24/20

17 Minute cap time. 

Note: break up the TGU evenly on both arms. You may break them up anyway you want. 

4.8.15 WOD

Strength:

Deadlift 4x1 @ 90% 

WOD:

10 Minute EMOM of:

2 Hang Snatch 120/85

3 Touch and Go Power Clean & Jerks 120/85

Note: This EMOM will run ever 30 seconds. You will perform 2 hang snatches from 0 to :30 and
preform 3 touch and go clean and jerks from :31 to :59.

4.7.15 WOD

Come join us as we celebrate all the babies that will be joining our NSX family! Bring the family and enjoy some cake and games! Friday at 7:00pm

BYOB and bring a chair. For more info check out the event here.

Thanks

Gymnastics:

3x10 Negative Pull-Ups 

1xME Kipping Pull-Ups

Note: hold for a 8-10 second hold each rep on the negative pull-ups. The clock will be running. We will soon be doing a 1RM for pull-ups. 

WOD:

For time:

400m Run 

15 Thrusters 95/65

9 Pull-Ups 

200m Sled Pull 71/61

12 Thrusters 95/65

12 Pull-Up 

400m Run Sled Pull 71/61

9 Thrusters 95/65

15 Pull-Up 

200m Run

4.6.15 WOD

Strength:

Back Squat 

1x5 60%   

1x3 70%

1x2 80%

1x2 90% 

1x1 95%

1x1 103%

 

Front Squat 

1x5 60%

1x5 70% 

2x5 75% 

Note: rest 1 minute minimum between sets during the strength.  

WOD:

7 Minute AMRAP of:

Burpees to 6" target 

4.3.15 WOD

Strength:

Back Squat 

1x5 60%

1x5 65%

1x5 70%

1x5 75%

Front Squat 

1x5 60%

1x5 65% 

2x5 70% 

WOD:

8 Minute ascending ladder:

1... Power Clean 155/110

1... Burpee

Note: your score is how far you get. 

Add a rep every round and try to get as far as you can. 

4.2.15 WOD

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from Tuesday.

WOD:

3 Rounds for time of:

30 Double Unders

15 Strict Ring Dips 

15 Strict Handstand Push-Ups 

400m Run

17 Minute time cap. 

4.1.15 WOD

Strength:

Deadlift 4x3 @ 85%

WOD:

10 Minute EMOM of:

7 Squat Jumps 

7 Burpees

7 Push-Ups 

7 Sit-Ups 

3.31.15 WOD

Update show. Check out who is on top and who is not.

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from last week 

and go down in bands if you are able to.

WOD:

13 Minute AMRAP of:

10 Ring Rows (1ft in front of rig)

10 Toes to Bar
1 Rope Climb

Note: if you can not climb a rope yet, you will be doing hand over hand sled pulls. Weight is AHAP. 

3.30.15 WOD

Strength:

Back Squat 

1x5 60% 

1x5 65% 

1x5 70%

1x5 75% 

Front Squat 

1x5 60% 

1x5 65% 

2x5 70%  

WOD:

For max reps:

2 Minutes ME Ground to Overhead 135/95

Rest 1 minute

8 Minute EMOM of:

50ft. Sled Push 71/61

Rest 2 minutes

2 Minutes ME Shoulder to Overhead 155/110

Note: no racks are allowed. 

3.27.15 WOD

Strength:

Back Squat 

1x5 65%

3x5 75% 

Front Squat 

 4X5 65% 

WOD:

For time:

27-21-15-9 of:

Burpees 

Thrusters 95/65 

OPEN WOD:

(only for those being judged)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Workout 15.5 Variations

Rx’d

(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 95 lb.

Women use 65 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

Masters 55+

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 65 lb.

Women use 45 lb.

Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Men use 45 lb.

Women use 35 lb.

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 65 lb.

Girls use 45 lb.

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

27-21-15-9 reps for time of:

Row (calories)

Thrusters

Boys use 45 lb.

Girls use 35 lb.

3.26.15 WOD

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from Tuesday.

WOD:

14 Minutes ME reps of:

Floor Press 115/80

Note: every time you need to set the BB down you must run a 400m Run. You may rest as needed before every attempt on the floor press. 

3.25.15 WOD

The inaugural NSX Summer Athletic Development camp is open for registration. Coach Eric will be running 2 groups--JV camp is for 6th-8th graders & Varsity camp is for 9th-12th graders. See the attached brochure for more details (also look for the brochures at the box). 

Space is limited to the first 15 participants in each group. These camps are open to anybody, so reserve your spot soon.

If you would like to register:

Call Kim at 460-7330 or

e-mail Kim kim@nscrossfit.com or eric@nscrossfit.com

Also, look soon for our 4 week CrossFit Kids sessions offered this summer. CF Kids is for 6-10 year old children & runs 2 days a week.

Strength:

Deadlift 4x5 @ 80%

WOD:

For time:

75-50-25

Double Unders

25-18-13

Box Jumps 24/20 

16 Minute time cap.

3.24.15 WOD

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from last week 

and go down in bands if you are able to.

WOD:

For Max Reps:

ME Shoulder Press 95/65

ME Push Press 95/65

ME Push Jerk 95/65

Rest 1 Minute then 

6 Minute AMRAP of:

10 Bend Over Rows 95/65

8 Split Squats (R) 95/65 

8 Split Squats (L) 95/65 

3.23.15 WOD

Strength:

Back Squat 

1x5 60% 

1x3 70% 

1x2 80% 

1x2 90% 

1x1 95% 

Front Squat

1x5 65% 

1x4 75% 

1x4 80% 

1x4 85%

WOD:

12 Minute EMOM of

3 Thrusters 155/110

6 Lateral Over The Bar Burpees

3.20.15 WOD

Strength:

Back Squat 

2x5 65%

3x5 70% 

Front Squat 

4x5 60% 

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

Masters 55+

(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

Teens

(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Boys 14-15 clean 95 lb.

Boys 16-17 clean 115 lb.

Girls 14-15 clean 65 lb.

Girls 16-17 clean 75 lb.

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

Scaled Masters 55+

(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and clean 55 lb.

Scaled Teens

(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 8 minutes of:

10 push presses

10 cleans

Boys push press 65 lb. and clean 75 lb.

Girls push press 45 lb. and clean 55 lb.

3.19.15 WOD

Athletes, Julie Thiry our 11Exhale yoga Instructor is offering you all and your spouses a crazy deal. $33/Month Yoga membership. You are able to lock this price in for the next year if you sign up in the next 72 hours (special ending Sunday at 6am). You can shoot an email to Coach Mary (Mary@nscrossfit.com)  and she can get you set you up if you are interested.

The 11Exhale Grand opening is on Saturday the 28th at 9am this month. We hope to show Julie how supportive our NSXFit athletes are. Here is a little bit of info from Julie on how yoga can help you. 

If you think yoga is just for hippies or flexi-bendy, prissy girls with hot yoga pants on, think again. Developing a consistent yoga practice can help you get stronger and improve athletic performance. 

By integrating yoga into your routine, you learn to control your body and your mind. The mind-body control acquired can truly provide next-level results for athletes.

Here are three ways that yoga can improve athletic performance:

Increased Power and Strength: By increasing your flexibility you will also increase the range of motion. By improving your range of motion, an increased power output is obtained due to greater 

muscle recruitment and more efficient movements. 

Hello, Better Muscle Function Through Breath: The first rule of the physical yoga practice is you must breath. By fully breathing in each yoga posture a heightened level of presence is obtained in 

each pose. By getting in touch with your breath, you can more efficiently take in oxygen, release carbon dioxide which results in better muscle function. Oxygen is just as vital to muscles and strength 

as protein. Working with your breath can assist you in developing positive respiratory habits that strength and improve athletic performance. 

Shortened Recovery Time: One of the less talked about benefits is yoga is the ability to shorten post-workout recovery time. A vigorous workout can leave athletes with sore and energy-depleted muscles. 

With a few postures and some breath work yoga can help move energy through the body and relieve what could have otherwise been several days of muscle soreness.

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from Tuesday.

WOD:

10 Minutes EMOM of:

5 Squat Clean 165/115

10 Bar Facing Burpees

3.18.15 WOD

Strength: 

Deadlift accessory work. 

3x12 Good Mornings 45/35

3x10 Rack Pulls (above the knee)

Note: rack pulls, work up to a heavyish weight. 

WOD:

For time:

800m Run 

50 Pull-Ups

50 Push-Ups

50 Sit-Ups

50 Squats

17 Minute time cap.

3.17.15 WOD

Happy ST. Patricks Day!!

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from last week 

and go down in bands if you are able to.

WOD:

3 Rounds for time:

25 Unbroken Kettlebell Swings 53/35

10 Weighted pistols 35/26

15 Minute cap time.

Note: if you break on the kettlebell swings you must restart the entire set of kettlebell swings. They must be completed unbroken in order to move on to the pistols. If you fail twice on the Kettle bells you must do 10 burps before trying again for a third time.