Press 5-3-1
WOD
5 push press 135/95
5 over the bar burpees
10 rds
Author: nhbcrossfit
WOD 01-04-2017
Deadlift 5-3-1
WOD
50 wall balls
50 med ball sit ups
50 med ball cleans
WOD 01-03-2017
Bench press 5-3-1
WOD
10-9-8-7-6-5-4-3-2-1
Floor press135/95
Ring dips
Push ups
WOD 01-02-2017
Happy New Year
Back squat 5-3-1
WOD
2 mile run
WOD 12-29-2016
Warm up
500 m row
50 lunges
Str- Deadlifts 5-5-3(3-3-3)
WOD
10-1
Burpee box jumps
KB swings
10 of each
9 of each
8 of each
All the way to 1 of each
For time.
WOD 12-28-16
Warm up: 3 rds of Cindy
Strength: bench 3-3-3
WOD
2 rds
50 ring rows
50 push ups
50 sit ups
WOD 12-27-16
Warm up
5 min of jump rope
20 med ball cleans
Str- back squat
5-5-3(3-3-3)
WOD
10 squat cleans 155/105
15 squat cleans 115/75
20 squat cleans 95/65
For time
Holiday Schedule
Friday- open am only
Saturday-10am free community WOD: 12 days of CrossFit Christmas
Sunday-closed: Merry Christmas!!!!
Monday- closed
Tuesday- back to normal schedule
WOD 12-22-16
Warm up
200 m farmers carry
10 dive bomber push ups
Str- Press 5-5-3(5-5-5)
WOD
-800 m run
-50 shoulders2 overhead 65/45
-50 burpees
For time
Cool down
3 sets of 10
DB lateral shoulder raises
WOD 12-21-16
Deadlift 5-5-5
WOD
20 kb swings 53/35
20 double unders
20 SDHP
20 kb twists
3 rds