North Shore CrossFit

Today’s WOD:

- Alternating Tabata L-Holds/Plank Holds

- 400m Run

- 50 Double Unders

- 400m Run

- 40 Double Unders

 - 400m Run

- 30 Double Unders

- 400m Run

- 20 Double Unders

Good Times!

3 rounds of:

Max reps of each in 45 seconds/rest 15 seconds of:

Push Press (135/95)
Push Ups
Double Unders
Front Squats (135/95)
200m Run
1 Min Rest

Today we will focus on presses: every kind there is, and progressions to get you doing these amazing strength skills. As part of the basic tumbling we will also be doing partner-handstand work, so get in and get a workout!
Warmup: basic tumbling
Skill: press (slide in, straddle, reverse, assisted)
WOD: 10 min AMRAP – obstacle course

Today’s WOD:

- 5×3 Back Squat

1,2,3,4,5,6,7,8,9,10
- Deadlifts (155/105)
- Push-ups

- Team Prowler Relay

Good Times!

Today’s WOD:

- 5×3 Press

15 Minute AMRAP
- 400m Sandbag Run
- 10 Ground to Overhead (135/95)
- 10 Burpee Broad Jumps

Good Times!

NSCF had a lot of members participate in the Tough Mudder last week.  Below Steve Roy and Matt O’Keefe in the heat of battle.  The next big one everyone is gearing up for is the Spartan Race in August.  Let’s go as an official team.  We are looking for a couple team leaders.