CrossFit Northwest Tucson

Happy New Years Eve 091231

WOD

"Randy"

75/55 pound Power Snatch, 75 reps

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WEDNESDAY 091230

WOD

For time: 6 rounds of Box Jump and Over's plus squats

Get 3 Box's that are 20". Set boxes apart by 3ft. Completely jump over box to jump right over next box, and so on.

6 rounds of down and back box jump and overs. Totaling 6 box jump and overs down and back. If you cannot jump over box, do a normal box jump and jump down the other side, then box jump up the next box, and repeat.

Do 25 squats after the 6th jump on each round.

then

5 Rounds for time where one round constitutes the following

Farmers carry 50m with kettlebell in one hand

Swing that kettlebell 15 reps

Farmers carry 50m in the other hand

Swing that kettlebell 15 reps

Post total time of both activities to comments.

TUESDAY 091229

WOD

3 rounds for time

Run 800m

95/65 pound Thruster, 21 reps

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MONDAY 091228

WOD

Deadlift 3-3-3-3-3

then

21-15-9 reps of

Broad jump burpees

Ring dips

Hollow Rocks

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SATURDAY 091226

Today's WOD will be determined by the Hopper Deck.  See you at 0800 or 0900.

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Christmas Day 091225

Happy Holidays to all of you from CrossFit Northwest Tucson! 

WOD

4 rounds for time resting as much as needed between rounds.

Run 800m

Post times of each run to comments.

 

Your CF NWT coaches showing their stuff! 

Christmas Eve 091224

We will open the gym today at 0900 and the last WOD will start at 10:30  The heats will run in 30 minute increments.  Please be ready to workout at the top or the half hour thank you.

WOD

As many rounds as possible in 20 Minutes

75/55 pound Overhead squats, 10 reps

5 Handstand push-ups

Run 100m

Post rounds completed to comments.

WEDNESDAY 091223

Christmas Eve we will be open from 0900-1100, this will run in heats and the last WOD of the morning will start at 1030 sharp.  If you want to get you workout in please be at the gym ready to go by 1030, earlier if you want to warm up.  Also we will be closed Christmas Day.

WOD

3 Rounds for time

30 Wall ball shots, 20/14 pound ball

50 Sit-ups

Row 500m

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TUESDAY 091222

WOD

5 rounds for time

50 Double unders

275/185 pound Deadlift, 15 reps

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Kurt motivating Cecile, Get well Brother!

MONDAY 091221

WOD

"Murph"

For time

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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