3.16.15 WOD

Strength:

Back Squat 

1x5 65%

1x5 70%

1x5 75%

1x5 80%

Front Squat 

1x5 60%

1x5 65%

1x5 65%

1x5 65%

WOD:

For time:

21-15-9 of: 

Thruster 95/65

Burpees

10 Minute cap time.

3.13.15 WOD

Movement standards for 15.3

Strength:

Back Squats 

1x4 70% 

1x4 75% 

1x4 80% 

1x4 85% 

Front Squat

1x5 60%

1x5 65% 

1x5 70%

1x5 70% 

WORKOUT 15.3

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Workout 15.3 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, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups

50 wall-ball shots

100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

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 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters

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

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters

(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 14 minutes of:

50 wall-ball shots

200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens 

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

Complete as many rounds and reps as possible in 14 minutes of:

100 double-unders

50 wall-ball shots

7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

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 14 minutes of:

50 wall-ball shots

200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

3.12.15 WOD

We have been posting updates from David A (one of our morning members) and his wife Cindy, who is currently battling cancer. They have had some awesome shirts and tanks made to support Cindy, with 100% of the proceeds going to Everyday Warrior, which helps financially support and empower individuals going through cancer.

All shirts and tanks are Next Level tri-blend. M...en's shirts come in S-XXL, women's shirts S-XL and women's tanks XS-XL. All are priced $25 each.

If you are interested in ordering, please get in touch with Kim at kim@nscrossfit.com. There will also be a sign-up sheet at the front desk to write down your order.

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from Tuesday (3.10.15)

Skill:
Today for your WOD we will be working on some movements. Try to better you technique on any of the following movements.

Rope Climb
Bar Muscle-Up
Pistols
Mobility
or anything you need work on

3.11.15 WOD

Strength:

Deadlift 5x1 @ 85%

WOD:
12 Minute AMRAP of:
3 Wall Cast
6 Hand Release Push-Ups
9 Squat Jumps
12 Jumping Lunges 

3.10.15 WOD

Gymnastics:

3xME Strict Pull-Ups

3xME Kipping Pull-Ups

Rest 1 min after each set

Note: tie or beat your reps from Tuesday (3.5.15) 

and go down in bands if you are able. 

WOD:

 15 Minute EMOM of:

First minute: 7 Push Press 155/110

Second minute: 20 KB Swings 72/53

Third minute: 40 Double-Unders

Note: Repeat triplet for 15 minutes.

If you do not make it scale down the weight first. 

3.9.15 WOD

Hope this helps your Monday. If not it might help knowing this will be a game at the end of the Open party. Of course we will be making drinking rules to this game.

Strength:

Back Squat

1x5 70%

1x5 80% 

1x2 85% 

1x3 90% 

1x1 100% 

Front Squat 

1x5 65%

1x4 75% 

1x4 80% 

1x4 85% 

WOD:

Ascending and descending Ladder: 

4-8-12-16-12-8-4 of:

Box Jumps 24/20

WallBalls 20/14

9 Minute time cap.

3.6.15 WOD

Strength:

Back Squat 

1x4 75%

1x4 80%

1x4 80%

1x4 80%

Front Squat 

1x5 60% 

1x5 65%

1x5 70%

1x5 70%

WOD:

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-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95 lb / 65 lb.)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (95 lb / 65 lb.)

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (95 lb / 65 lb.)

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

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)

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (65 / 45 lb.)

6 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (65 / 45 lb.)

8 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Masters

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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups*

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups*

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups*

Etc., following same pattern until you fail to complete both rounds

*Masters Women 55+ do jumping chest-to-bar pull-ups

Scaled Masters

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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Teens

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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (65 / 45 lb.)

10 chin-over-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats (65 / 45 lb.)

12 chin-over-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats (65 / 45 lb.)

14 chin-over-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Scaled Teens

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

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

6 overhead squats (45 / 35 lb.)

6 jumping chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

8 overhead squats (45 / 35 lb.)

8 jumping chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

10 overhead squats (45 / 35 lb.)

10 jumping chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds