Strength:Back Squat 85% 2×4 WOD:3 Rounds for time of:10 Cal. Bike5 Jerks 175/12510 Hip Ext.
Strength:20 Minutes to Establish 1 rep max Front Squat WOD:21-15-9-15-21 For time:Pull-UpsThrusters 95/65 15 minute time cap.
Strength:20 Minutes to establish 1 rep maxSquat Clean & Jerk WOD:12 Minute EMOM of:M1-12/10 Cal. BikeM2-30 Double unders
Strength:20 Minutes to establish 1 rep max Snatch WOD:“Isabel”For time:30 Snatches 135/95
Strength:Power Snatch + Snatch @ 75% (of power snatch) 3×4 WOD:For time:21 Deadlifts 225/15521 Handstand Push-Ups15 Deadlifts 225/15515 Handstand Push-Ups9 Deadlifts 225/1559 Handstand Push-Ups21 Deadlifts 315/20550-ft. Handstand Walk15 Deadlifts 315/20550-ft. Handstand Walk9 Deadlifts 315/20550-ft. Handstand Walk 9 minute time cap.
Strength:Snatch Balance max for the daythen 70% 3×4 WOD:For time:1.5 Mile Bike800m Row400m Ski 14 Minute time cap.
Strength:Front Squat 78% 3×5 WOD:10 Minutes to establish 1 rep max DeadliftThen:5 Minute AMRAP of: 10 Burpee over the Rower10 Cal. Row
Strength:Snatch Pull (of snatch) 90% 3×3 WOD:21-15-9 For time:Dips Cal. Ski/Row
Strength:Split Jerk max for the dayThen 85% of that 2×2 WOD: 17.510 Rounds for time of:9 Thrusters 95/6535 Double Unders 20 Minute time cap.
Strength:Clean & Jerk 60% 2×3, 65% 2×3, 70% 1×3 WOD:18 Minute AMRAP of:21 Deadlift 135/9515 Double Unders9 Chest to Bars
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