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W.O.D.

06/04/2019 Tuesday Workout

Warmup Skill/Strength 5×5 Deadlift (tempo) – use 70/75% of 1RM Workout “Ripcord” 15 CTB Pullips 15 Deadlifts (185/125) 400m Run x 4 RFT / 20min Time Cap

June 3, 2019 / W.O.D.
06/02/2019 Sunday Workout

WORKOUT 5 ROUNDS FOR REPS 1:00 KB Swings (53/35) 1:00 Box Jumps (24/20) 1:00 DB Cleans (50/35) 1:00 Cal Bike -REST 1:00- *FGB Style

June 1, 2019 / W.O.D.
5/26/19 Sunday WOD

WOD EVERY 11:00 X 3 SETS 250m Row 40 Double Unders 30/20 Cal Bike 40 Sit-ups 30/20 Cal Bike 40 Double Unders 250m Row PRE-MURPH ROLLOUT Spend 8:00 Rolling Lats,… Continue reading

May 25, 2019 / W.O.D.
5/23/19 Thursday WOD

WOD TABATA 8 Sets, :20 Work / :10 Off Tabata 1 – Bike Tabata 2 – Lunge Tabata 3 – Toe-to Bar Tabata 4 – Push-up Tabata 5 – Pull-up… Continue reading

May 22, 2019 / W.O.D.
5/21/19 Tuesday WOD

Build to heaviest WOD weight Power Clean 2 Sets of 3 Singles *Rest as needed b/t Sets WOD 20 Power Clean (135/95) 15 Burpee 15 Power Clean (155/105) 15 Burpee… Continue reading

May 20, 2019 / W.O.D.
05/19/2019 Sunday Workout

Good luck to everyone running the CLE Marathon Races this weekend! WORKOUT 3 ROUNDS FOR TIME 400m Run 50 Sit-ups 25 Power Snatch (75/55) After Party Challenge -OR- 3-4 SETS FOR… Continue reading

May 19, 2019 / W.O.D.
05/12/19 Sunday Workout

“GI Jane” 100 Burpees Pullups For Time / 20min Hard Cap Ps. Ever done Jillian’s birthday workout? This was what started it all (and you have two months to get… Continue reading

May 11, 2019 / W.O.D.
05/05/19 Sunday

WOD “THE NCFIT CINCO” 5 ROUNDS FOR TIME 5 Hang Power Clean (155/105)|(115/75) 5 Front Squats 5 Thrusters 5 Shoulder to Overhead 5 Strict HSPU

May 4, 2019 / W.O.D.
04/29/19 Monday

Strength EMOM x 10 MINUTES MIN 1 – 2 Strict Muscle-Up or 5 False Grip Ring Pull-ups MIN 2 – :45 Double Under or Triple Under Attempts WOD FOR TIME… Continue reading

April 28, 2019 / W.O.D.
4/28/19 Sunday WOD

WOD 3 ROUNDS FOR TIME 40 KB Swings (53/35) 40 Box Jumps (24/20) 40 Hand Release Push-ups 400m Run

April 27, 2019 / W.O.D.