by Stefani | Feb 29, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 2×2 at 90% of 95% of your 1RM WOD: Open Workout 15.4 AMRAP 8 3 Handstand Push-ups 3 Cleans (135/95) 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans Etc., adding 3 reps to the...
by Stefani | Feb 26, 2016 | WODs
The 2016 CrossFit Games Open is officially upon us! As in previous years, we at CrossFit Norfolk schedule the Open WODs for Friday’s workout. We also have what we like to call Friday Night Lights starting at 6pm. It’s a great atmosphere to get pumped up...
by Stefani | Feb 24, 2016 | WODs
Skill/Strength/Buy-in: Dumbbell Snatch review WOD: AMRAP 5 10 KBS 55/35 10 Hand Release Push-ups -Rest 2 min- AMRAP 4 8 Dumbbell Snatches 60/40 8 HSPU -Rest 2 min- AMRAP 3 Burpees HAPPY...
by Stefani | Feb 23, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 at 85.5% 2 at 97.5% 3×1 at 105% WOD: 3 RFT 50 Double Unders 14 Thrusters 95/65 10 C2B {Elite} 3 RFT 100 Double Unders 14 Thrusters 115/75 7 Muscle-ups HAPPY...
by Stefani | Feb 23, 2016 | WODs
Skill/Strength/Buy-in: Double Under review WOD: {Partnered} 300 Double Unders 200 Push Press 95/65 100 Over bar Burpees *Partner A works on odd numbers (minute 1,3,5,7…etc), Partner B works on even numbers (2,4,6,8,…etc) {Elite} must be done individually...
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