North Shore CrossFit

WOD
4 Rounds 4 Mins amrap 1 Min Rest

250m Row
5 Deadlifts 225/185
30 Second Plate Overhead Lockout 45/35
10 Medball Situps
100 Sprint.
Pick up where you left off

Running Homework

2 miles at 5k pace.

Today’s WOD:

2009 Games WOD
3 Rounds
- 30 Wall Balls
- 30 Snatches (65/45)

Tabata Challenge

Good Times!

Today’s WOD:

Angie
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats

Good Times!

Today’s WOD:

- 10 Minute Power Position Snatch Warm-up

NSCF Challenge #4
- Max Consecutive Overhead Squats (95/65)

Partner Row WOD
3 Members / 4 Rounds
- 1 Member Rows 250m
- 1 Member does Max Burpees
- 1 Member Rests

Good Times!

Today’s WOD:

The Filthy Fifty
For time:
- 50 Box jumps 24 (inch box)
- 50 Jumping pull-ups
- 50 Kettlebell swings (1 pood)
- Walking Lunge 50 steps
- 50 Knees to elbows
- 50 Push press (45 pounds)
- 50 Back extensions
- 50 Wall ball shots (20 pound ball)
- 50 Burpees
- 50 Double unders

Good Times!