Results For Category: "Workout of the Day (WOD)"
Monday 11.14.16
BENCH MARK Essentials/Fitness/Performance: A. In 12min Find Your 3 Rep Max Back Squat Rest 5min B. If 3RM Back Squat is Greater…
Saturday 11.12.16
Essentials: A. 12min EMOM Odd: Plank Shoulder Taps x 7-10 reps per arm Even: Deadlift x 10 reps B. 15min AMRAP Ring…
Friday 11.11.16
Today we remember all of our Veterans, Thank You for your service! Essentials: A. 12min EMOM 1.4.7.10. Hang Power Snatch x 1-3…
Wednesday 11.10.16
Essentials: A. Mobility Dragon R x 1min Lizard R x 1min Dragon L x 1min Lizard L x 1min Saddle x 2min…
Wednesday 11.9.16
Essentials: A. 16min EMOM 1.5.9.13. Thruster x 3-5 reps 2.6.10.14. Step Back Lunges x 16 reps 3.7.11.15. Seated DB Press x 8…
Tuesday 11.8.16
Essentials: A. 15min EMOM 1.4.7.10.13. Overhead Right Arm KB Waiters Carry x 30 sec 2.5.8.11.14. Overhead Left Arm KB Waiters Carry x…
NEA Kids Spotlight: Sami Scales
Name: Samantha (Sami) Scales Age: 10 Grade: 5th Favorite Sport/Activity: Gymnastics Favorite Food: Pizza Favorite CrossFit Movement: Handstands Favorite Color: Purple Favorite…
Monday 11.7.16
Essentials: A. 15min EMOM 1,4,7,10,13 Ring Pull x 8-12 reps 2,5,8,11,14 Overhead Squat x 10 reps 3,6,9,12,15 Hollow Hold x 30sec B….
Saturday 11.5.16
Essentials: A. Mobility Lizard Right x 2min Lizard Left x 2min Pigeon Right x 2min Pigeon Left x 2min Bound Angle x…
Friday 11.4.16
Essentials: A. 12min Build to 1RM Front Squat and ¼ + 1 Set Double Kettlebell Front Squat x 20 reps As Heavy…