Strength:Front Squat 78% 3×5 WOD:For total reps:2 Minutes ME Dips1 Minute Rest2 Minutes ME Knees to Elbows1 Minute Rest2 Minutes ME Jumping Squats

Strength:Snatch Pull 90% 3×3 WOD: 15.48 Minute AMRAP of:3 Handstand Push-Ups3 Cleans 185/1256 Handstand Push-Ups3 Cleans 185/1259 Handstand Push-Ups3 Cleans 185/12512 Handstand Push-Ups6 Cleans 185/12515 Handstand Push-Ups6 Cleans 185/12518 Handstand Push-Ups6 Cleans 185/12521 Handstand Push-Ups9 Cleans 185/125… Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3…

Athletes, here is the prices that we are offering for our new services. NSXFit Athletes receive an additional 20% off these prices. Contact Coach Leo or Coach Jessica to purchase. Scheduling for CryoTherapy will be done via phone for now. 509-845-9796. Strength:Jerk max of the daythen 85% 2×2 WOD: 17 Minute AMRAP of:10 Power Snatches…

Strength:Clean & Jerk 60% 2×3, 65% 2×2, 70% 1×3 WOD: 12.57 Minute AMRAP of:3 Thrusters 95/653 Chest to Bars6 Thrusters 95/656 Chest to Bars9 Thrusters 95/659 Chest to Bars12 Thrusters 95/6512 Chest to Bars…

Strength:Mid-Hang Snatch High pull + Mid-Hand Muscle Snatch 40% (of Snatch) 2+2 x 3 WOD: 13.312 Minute AMRAP of:150 Wallballs 20/14 @ 10/9′90 Double Unders30 Muscle Ups

Strength: Push Press 76% 5×5 WOD:12 Minute AMRAP of:1 Power Clean 155/10524 Pull-Ups50 Double Unders

Strength:Snatch Deadlift 103% of snatch 3×3 WOD: 18.1 20 Minute AMRAP of:8 Toes to Bar 10 DB Hang Clean& Jerk 50/35 14/12 Cal. Row

Strength:Back Squat 83% of 1 rep max 3×5 WOD: “Helen”3 Rounds for time of:400m Run 21 Kettlebell Swings 53/3512 Pull-Ups

Strength: 10 Minutes to establish 1 rep max Back Squat WOD: 10 Minute EMOM of: 1 Strict Press + 2 Push Presses + 3 Push Jerk Increase weight after every minute. Your score is heaviest weight lifted.

Strength:10 Minutes to establish 1 rep maxClean & Jerk WOD:8 Minute AMRAP of:20 Supermans200′ DB/KB Farmers Carry 15/12 Cal. Ski or Row

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