Category Archive

1.) “DEATH BY POWER CLEANS AND T2B” RX Weight is 165/115# Scaled 1 Weight is 135/95# Scaled 2 Weight is 95/65# Min 1: 1 Power Clean + 1 T2B Min 2: 2 Power Cleans + 2 T2B etc….. * Everyone should get a minimum of 8 Minutes of work, If you begin to fail/catepillar T2B, scale to Hanging Knee Raises … Read More

1.) STRENGTH Back Squat 2 X 5 @75%1RM 2 X 3 @85%1RM 2 X 2 @90%1RM *Rest no more than 3 Minutes between sets* 2.) CONDITIONING Tabata: Alternating movements RX: A) Double Unders B) Thrusters (95/65#) SCALED 1: A) Double Unders B) Thrusters (75/55#) SCALED 2: A) Single Unders B) Thrusters (55/35#)

1.) GYMNASTIC CONDITIONING RX: Deficit HSPU’s Perform 6 UNBROKEN Deficit HSPU’s starting at 2″ deficit * Increase deficit by 2″ every set until failure (4″, 6″, 8″ etc..) **Rest no more than 60 seconds between sets SCALED 1: HSPU’s Perform 2 HSPU’s EMOM until Failure Min 1: 2 HSPU’s Min 2: 4 HSPU’s etc…. SCALED 2: Handstand Hold Accumulate 5 … Read More

**NCCF Daily Wods will be posted via the Triib App starting 2/20/17, Please follow instructions in Welcome Email** Please see Coach Ian if you have any questions   1.) “Will you be my Valentine” RX: 14 Rounds For Time: *Break Up the work however you’d like 2 Clusters (165/115#) 14 Plate OH Stationary Lunges (45/25#) 17 C2B Pullups   SCALED … Read More

1.) OPEN WOD 16.4 RX: 13 min AMRAP 55 Deadlifts (225/155#) 55 Wallballs (20/14#) (10/9′) 55 Calorie Row 55 Handstand Pushups Scaled 1 & 2: 13 min AMRAP 55 Deadlifts (135/95#) 55 Wallballs (20/10#) (9/9′) 55 Calorie Row 55 Hand Release Pushups

1.) OVERHEAD STRENTGH Push Jerks 2 X 3 @ 65% 1RM 2 X 2 @ 75% 1RM 2 X 1 @ 85% 1RM 2.) CONDITIONING RX: 10 min EMOM Evens: 8 Front Squats (165/115#) (from floor) Odds: 2 Rope Climbs Scaled 1: 10 min EMOM Evens: 8 Front Squats (135/95#) (from floor) Odds: 1 Rope Climbs Scaled 2: 10 min … Read More

1.) STRENTGH Deadlift Take 20 mins to find 1RM 2.) CONDITIONING RX: For Time 15-12-9-12-15 Ab Mat Situps Hang Power Cleans (135/95#) Scaled 1:For Time 15-12-9-12-15 Ab Mat Situps Hang Power Cleans (115/80#) Scaled 2:For Time 15-12-9-12-15 Ab Mat Situps Hang Power Cleans (75/55#)

1.) METABOLIC CONDITIONING 3 Rounds for Calories of: 2 Minute Row -2 Minute Rest 2 Minute Ski ERG -2 Minute Rest 2 Minute Run (Down and Back =1 Cal) -2 Minute Rest 2 Minute Low Plank -2 Minute Rest

1.) OLY STRENGTH Squat Snatch 6 Minute EMOM 1 Squat Snatch Loads: 65-70-75-80-85-90% 1RM 2.) CONDITIONING RX: 8 Minute AMRAP 3-6-9-12-15…. Clean and Jerks (155/105#) Burpees over Bar Scaled 1: 8 Minute AMRAP 3-6-9-12-15….. Clean and Jerks (135/95#) Burpees over Bar Scaled 2: 8 Minute AMRAP 3-6-9-12-15….. Clean and Jerks (95/65#) Burpees

1.) STRENGTH Overhead Squat 10-9-8-7-6-5-4-3-2-1 *Each set for Load. If you fail any given set, you must redo the set. **Increase weight for each set *** Rest no longer than 3 minutes between sets 2.) CONDITIONING RX: 18 Minute AMRAP 5 Strict Pullups 10 Box Jump Overs (30/24″) 15 Ab Mat Situps Scaled 1: 18 Minute AMRAP 5 Strict Pullups … Read More