CrossFit NorthGate

1. Rowing mechanics. 2. 5 rounds – 1:00/station, 1:00 rest b/t rounds: 12 deadlifts (225/155), 18/12 calories on the rower, max double-unders. score = total double unders – 5 reps…

Classes today at 8:30 & 9:30am only. Consider tackling this workout with a partner or a team. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1…

*Please note – Memorial Day hours: class at 8:30 and 9:30 ONLY. 8 & 10am: in 20:00: 800m run, 40 deadlifts (75/55), 40 push press (75/55), 400m run, 30 deadlifts,…

1. 5 rounds: 7 snatches (95/65), 10 OH lunges (95/65), 13 box jumps (24/20). 2. 5 strong sets: chin-ups, dips.

*please note, Memorial Day hours: 8:30am & 9:30am classes ONLY. All other classes cancelled. Options: 1. make up M/T/W 2. Open gym. 3. Endurance: 10 rounds: 200m run, rest 1:00,…

3:00/station: max cal row max rep thrusters (95/65) max rep t2b, 3:00 rest. 2:00/station: max cal row max rep thrusters (95/65) max rep t2b, 2:00 rest. 1:00/station: max cal row…

1. Front squat, 75×5, 80×5, 85% x max reps. 2. 5 sets: dumbell press x 8, lateral raise x 12, 1-arm DB row x 8, r. delt fly x 12.…

1. Power clean + hang squat clean + jerk. Work to a heavy 1+1+1. 2. AMRAP in 10:00: 10 pull-ups, 15 push-ups, 40 double-unders.

Track WOD at 8:30am. Don’t show up to the gym, we won’t be here! Meet at the SRJC. Remember, ALL parking on campus is metered, so you will have to…

1. DL, 1RM. 2. AMRAP in 12:00: Farmer’s carry, 20 sit-ups, 10 ring dips.