NOWS III workouts have been released!!!
Please see our *NEW* Nightmare On Wall Street III Tab located on the Menu Bar.
CROSSFIT
“Monster Mash Thursdays”
0:00 – 15:00
3 Rounds For Time of:
20 Med Ball Cleans (14/20#)
15 HSPU
2 Rope Climbs
15:00 – 20:00
-Rest-
20:00 – 30:00
50 Power Snatches (55/75#)
30:00 – 35:00
-Rest-
35:00 – 45:00
5 Rounds For Time of:
3 Power Cleans (55/75#)
3 Front Squats (55/75#)
3 S2OH (55/75#)
CROSSFIT
Whiteboard/Warmup
Glute/Hamstring Activation
Strength
Deadlift 10×3 (Build To Quality Triple)
MetCon
10 S2OH (65/95#)
10 BF Burpees
8 S2OH (95/135#)
10 BF Burpees
6 S2OH (105/155#)
10 BF Burpees
4 S2OH (125/185#)
10 BF Burpees
2 S2OH (145/205#)
CROSSFIT
Lift
i) Snatch DL + Snatch Pull 7×1 (Ascending)
ii) Power Snatch 7×1 (Ascending)
MetCon
2 Rounds For Time of:
80 Double Unders
25 T2B
15 Power Cleans (105/155#)
CROSSFIT
Strength
OH Squat 10-10-7-7-3-3-1-1 (Ascending)
MetCon
“Cindy”
20 Minute AMRAP of:
5 Pullups
10 Pushups
15 Squats
10am-12pm – Open Gym
10am – Plyometrics – Lateral Movement – Coach Sean
11am – Technique & Movement – S2OH – Coach Sean
12pm – Olympic Lifting – CANCELLED
