WOD: For time 21 Deadlifts 225/155 200m Run 15 Deadlifts 225/155 400m Run 9 Deadlifts 225/155 800m Run 20 min. time cap.

WOD: 15 min to establish Max height box jump Then 3 Rounds for time 200 ft. Bear Crawls 20 Box Jumps 30/24 12 Toe to Bar

WOD: For total rowing calories and time 2 min max effort cal row Rest 1 min 2 min max effort assault/air bike Rest 1 min 1 mile run

WOD: 10 minute AMRAP of 10 Deadlifts 155/110 9 Hang Power Cleans 115/110 8 Alt. Pistols Cash out: 200m Sled Drag Note: your cash out is after your 10 minute wod. It should be as heavy as possible and as fast as possible. Your weight is also a part of your score.

OPEN WOD: 15.4 8 minute AMRAP 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…

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)…

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…

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 10×3 @ 81% of 1RM…

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:…

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 Ups8 American Kettle Bell Swings with 70 lb KB12 Sumo Deadlift High Pulls with 70 lb…

©2015 NATURAL SELECTION CROSSFIT. ALL RIGHTS RESERVED