Workout of the Day
Wednesday 03.02.16
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...
Tuesday 03.01.16
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 Deadlifts 205/145...
Monday 02.29.16
Skill/Strength/Buy-in: Back Squats 2x2 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 HSPU...
Friday 02.25.16
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 for the...
Thursday 02.25.16
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 WODDING!
Wednesday 02.24.16
Skill/Strength/Buy-in: Back Squats 3 at 85.5% 2 at 97.5% 3x1 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 WODDING!!
Tuesday 02.23.16
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 200...
Monday 02.22.16
Skill/Strength/Buy-in: Back Squats 3x3 @87.5% of your 95% WOD: AMRAP 9 15 T2B 10 Deadlifts 115/75 5 Power Snatches 115/75 HAPPY WODDING!!
Friday 02.19.16
Skill/Strength/Buy-in: Pull-up/Dip complex 3 Pull-ups 3 Dips 3 Wide Pull-ups 3 Dips 3 Narrow Pull-ups 3 Dips 3 Switch Grip Pull-ups 3 Dips 3 Switch Grip Pull-ups 3 Dips 3 Chin-ups 3 Dips 3 Ring Pull-ups 3 Dips AS HEAVY AS POSSIBLE WOD: {Teams of 3} 5,000 meter row &...
Thursday 02.18.16
Skill/Strength/Buy-in: Back Squats 3 at 85.5% 2 at 97.5% 3x1 at 105% WOD: AMRAP 8 7 Pistols 7 Slam Balls 7 Thrusters 75/55 7 Over Bar Burpees HAPPY WODDING!