by Stefani | Mar 31, 2016 | WODs
Skill/Strength/Buy-in: Front Squat 8-8-8-8 Build over the first three sets. The third set should be near maximal, leaving one good rep in the tank. Drop 10% for the fourth set. WOD: 5 RFT 7 Thrusters 135/95 12 C2B Pullups Extra Work/Cash Out: Good Morning 3×10...
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 | 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 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 1, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 4×4 at 80% of your 95% WOD: 4RFT 400m run 8 Power Snatches 95/65 12 C2B Pull-ups HAPPY WODDING!
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