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Wednesday – 2/17/16

By ryanparker February 16, 2016 WOD No Comments

5 rounds: 50 double unders, 20 T2B, 20 cal row, 20 kb swings (53/35), 20 air squats.

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Tuesday – 2/16/16

By ryanparker February 15, 2016 WOD No Comments

1. Back Squat, 80/85/90% 2. Press, 5×5. 3. Accessory work or 3 rounds: 75 double unders, 25 wallballs, 5 muscle ups.

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Monday – 2/15/16

By ryanparker February 14, 2016 WOD No Comments

1. Clean & Jerk, 1rm or 10×3. 2. 21-15-9 deadlift (225/155), box jumps (24/20), weighted sit-ups (45/25).

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Sunday – 2/14/16

By ryanparker February 13, 2016 WOD No Comments

Open gym, 8:30-10am.

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Saturday – 2/13/16

By ryanparker February 12, 2016 WOD No Comments

* Free “Intro to CrossFit” class today at 11am! 8am & 10am: “Cindy” AMRAP in 20: 5 pull-ups, 10 push-ups, 15 squats. 9am comp. WOD: “Mary” 5 HSPU, 10 pistols,…

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Friday – 2/12/16

By ryanparker February 11, 2016 WOD No Comments

7 Rounds: 400m run, 10 lunges, 20 burpees.

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Thursday – 2/11/16

By ryanparker February 10, 2016 WOD No Comments

Options: make up M/T/W or open gym.

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Wednesday – 2/11/16

By ryanparker February 10, 2016 WOD No Comments

AMRAP in 3:00/3:00 rest: 10 snatch (95/65), 15/10 cal AB. 10 OHS, 10 T2B. 10 deadlift, 10 box jumps. 10 thrusters, 10 sit-ups.

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Free “Intro to CrossFit” class this Saturday at 11am!

By ryanparker February 9, 2016 blog No Comments

Are you interested in learning more about CrossFit? Let us show you how CrossFit NorthGate can get you into the best shape of your life! This Saturday (2/13) at 11am,…

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Tuesday – 2/9/15

By ryanparker February 8, 2016 WOD No Comments

Option 1: Back Squat, Pull-ups and Dips, Core. Option 2: “Amanda”, Back Squat, Pull-ups.

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