by Stefani | Mar 4, 2016 | WODs
Skill/Strength/Buy-in: Review movements WOD: Open Workout 16.2 4-min. AMRAP + bonus time: 25 Toes-to-bars 50 Double-unders 15 Squat Cleans* Time extends 4 minutes each time a round is completed. * Reps decrease. Load increases. {15 @ 135/85, 13 @ 185/115, 11 @...
by Stefani | Mar 3, 2016 | WODs
Skill/Strength/Buy-in: Light row and mobility WOD: Today’s focus is on Goat Work. Coaches will help you work to improve movements that are a weakness for you. Or, if you want a workout– 7 Minutes of Burpees
by Stefani | Mar 1, 2016 | WODs
Skill/Strength/Buy-in: Back Squats Find new 1RM WOD: Open Workout 15.3 AMRAP 10 3 Muscle-ups 25 Wall Ball Shots 20/14 75 Double Unders Scale down 4 C2B 25 WBS (a weight where 5-10 reps can be maintained for the entire workout) 100 Singles HAPPY...
by Stefani | Mar 1, 2016 | WODs
Skill/Strength/Buy-in: TBD WOD: Open Workout 14.3 (light version) AMRAP 8 10 Deadlifts 95/65 15 Box Jumps 24’/20′ 15 Deadlifts 115/75 15 Box Jumps 20 Deadlifts 135/95 15 Box Jumps 25 Deadlifts 155/115 15 Box Jumps 30 Deadlifts 185/125 15 Box Jump 35...
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...
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