crossfitnwt

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So far crossfitnwt has created 414 blog entries.

December 2018

Wednesday, December 12th, 2018

2018-12-10T20:05:14+00:00

30min AMRAP 25 Double Unders 20 KB Swing 53/35 1 Rounds of Reverse Cindy 1 Round of Reverse Cindy = 15 Air Squats, 10 Push Ups, 5 Pull Ups The CFNWT Holiday Party is Saturday, December 15th at 6:00pm at Kris and Mike Eitzen's! Bring an appetizer, beverage of choice, and dollar bills to play [...]

Wednesday, December 12th, 20182018-12-10T20:05:14+00:00

Tuesday, December 11th, 2018

2018-12-10T18:41:35+00:00

Bench Press 5x75%, 3x85%, 1+x95% Performance 4 RFT 9 T2B 15 Dual KB Front Rack Step Up 24/20 & 35s/26s 21/18 Cal Row Fitness 5 RFT 9 T2B 12 KB Goblet Step Up 24/20 & 53/35 15/13 Cal Row The CFNWT Holiday Party is Saturday, December 15th at 6:00pm at Kris and Mike Eitzen's! Bring [...]

Tuesday, December 11th, 20182018-12-10T18:41:35+00:00

Monday, December 10th, 2018

2018-12-03T19:48:15+00:00

SKILL: EMOM 12 min. 1 Hang Power Snatch + 1 OHS Performance: 5 RFT 20 Wall Ball 20/14 10 Burpee Box Jump 24/20 Fitness: 5 RFT 20 Wall Ball 14/12 10 Burpees

Monday, December 10th, 20182018-12-03T19:48:15+00:00

Sunday, December 9th, 2018

2018-12-03T19:47:29+00:00

Monster Mash 15-12-9 reps, for time of: Power Snatch, 115/75 lbs Chest-to-bar Pull-up 15-12-9 reps, for time of: Hang Squat Clean, 115/75 lbs Knees-to-elbow Ring Dip 15-12-9 reps, for time of: Bar Facing Burpee Deadlift, 115/75 lbs Push Press, 115/75 lbs *Rest 5 minutes between.

Sunday, December 9th, 20182018-12-03T19:47:29+00:00

Friday, December 7th, 2018

2018-12-03T19:45:57+00:00

SKILL: EMOM 10 min. 2 Hang Power Clean + 1 Jerk Performance: 5 RFT: 300m Row 20 Single-Arm KB OH Lunge 53/35 Fitness: 4 RFT: 250m Row 16 OH Lunge w/ Plate 45/25

Friday, December 7th, 20182018-12-03T19:45:57+00:00

Thursday, December 6th, 2018

2018-12-03T19:45:11+00:00

Lift: Back Squat 3x70%, 3x80%, 3+x90% Performance: AMRAP 12 min.: 200 meter Run 10 HSPU 20 KB swing 53/35 Fitness: 2x AMRAP 5 min.: 200 meter Run 10 HSPU 20 Russian KB swing 53/35 Rest 2 min.

Thursday, December 6th, 20182018-12-03T19:45:11+00:00

Tuesday, December 4th, 2018

2018-12-03T19:43:13+00:00

Lift: Deadlift 3x70%, 3x80%, 3+x90% Performance: 3 rounds of 12-9-6 C2B Pull-ups Wall Ball 20/14 Fitness: 3 rounds of 9-6-3 Pull-ups Wall Ball 20/14

Tuesday, December 4th, 20182018-12-03T19:43:13+00:00

Monday, December 3rd, 2018

2018-11-30T13:57:44+00:00

Skill: To be announced in class Performance: AMRAP 9 Minutes 3 Shoulder to Overhead 135/95 3 Bar Facing Burpees 6 Shoulder to Overhead 6 Bar Facing Burpees 9 Shoulder to Overhead 9 Bar Facing Burpees 12/12, 15/15..., etc Fitness: AMRAP 9 Minutes 9 Dual KB S2OH 35s/26s 9 Burpees

Monday, December 3rd, 20182018-11-30T13:57:44+00:00