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WOD 10/23/14

“Achieve” Strength: superset the below for 5 sets of each A.  Pendlay Row – 5 reps as heavy as possible B.  Romanian Deadlift – 5 reps, using same bar as above Conditioning: Complete as many rounds and reps as possible in 15 min 50 cal row 40 box jumps (24/20) 30 deadlifts (225/165) 20 oh […]

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WOD 10/22/14

“Achieve” Strength: Every 30 seconds for 10 minutes, alternate between 1 hang snatch @75-80% 1 snatch @75-80% – scale weight if you are afraid of consistently missing one of the snatches Conditioning: 6 min AMRAP 6 front squats (155/105) 12 wall balls (20/14) 24 double unders Rest 4 min, then 4 min AMRAP 3 front […]

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WOD 10/21/14

“Achieve” Strength: Every 2nd minute for 12 minutes 2 strict press (85-90%) Conditioning: 5 rounds for time 12 T2B 9 Overhead Squats (135/85) 6 HSPU “Fit” Speed: Every 2nd min for 12 min 200 m sprint Conditioning: 5 rounds for time 12 sit ups 9 wall balls (20/14) 6 k2e

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WOD 10/20/14

“Achieve” Strength: Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% Conditioning: “The (big) Chief” 5 rounds for total […]

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WOD 10/18/14

“Team Frantasy” Teams of 3 will complete the following. Reps can be broken up however teams choose 21-15-9 thrusters (95/65) pull ups then 12-9-6 thrusters t2b then 9-6-3 thrusters c2b pull ups

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WOD 10/17/14

“Achieve” Mobility: 15 minutes hips and shoulders Skill:  10 min to work on rope climbs Conditioning. “Ups and Downs” For time/reps (3 different scores) 4 min to complete 50 Wall Ball Shots (20/14) 5 Rope Climbs (to tape) rest 1 min 4 min to complete 40 Wall Ball Shots 4 Rope Climbs rest 1 min […]

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WOD 10/16/14

“Achieve” Strength: Every 2 minutes, for 10 minutes (5 sets) of: Deadlift *Set 1 – 8 reps @ 50% *Set 2 – 6 reps @ 60% *Set 3 – 4 reps @ 70% *Set 4 – 2 reps @ 80% *Set 5 – 2 reps @ 90% Conditioning:  For time 20 push press (115/75) 4 […]

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WOD 10/15/14

So I’m going to major pushback for this from her but tomorrow is Amy’s birthday.  Without Amy and Jill and theit willingness to put up with us constantly trying to figure out ways to make NPCF better, this gym and community wouldn’t exist.  You all know that Amy loves to Throwdown (even at almost 9 […]

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WOD 10/14/14

“Achieve” Strength:  strict press Every 2nd minute for 12 minutes (6 sets) 3 strict presses – as heavy as possible Conditioning: Within 7 min 1000 m row 30 air squats as many snatches as possible in remaining time (135/95) rest 3 min repeat for 2 more rounds, score is total number of snatches “Fit” Strength: […]

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WOD 10/13/14

“Achieve” Strength:  back squats every 2nd min for 10 min set 1 – 5@55% set 2 – 5@65% set 3 – 3@75% set 4 – 2@85% set 5 – 2@90% Conditioning: with a running clock 3 rounds 10 back rack box step ups (95/65) – all to 20 inch box 200 m run rest 2 […]