New Website

http://northbendcrossfit.com/

WOD 11.14.14

A.

15 minutes to build heavy Power Clean

B.

AMRAP 15 minutes:

5 Power Clean 165/115#

10 Chest 2 Bar Pull up

15 Hand Release Push up

C.

For time:

100 Hollow Rock

Check out Rich Froning Snatching 300# and Jason Kalipa Clean & Jerk 355#

http://youtu.be/aqw3Ww_wiwM

WOD 11.13.14

A.

Every 90 seconds, for 15:00 minutes:

Hang Snatch + Snatch + Overhead Squat

B.

AMRAP in 12 minutes:

3 Thruster 95/65#

6 Box Jump 24/20"

9 Ring Dip

WOD 11.12.14

A.

3 sets, not for time:

30-60 second Handstand

2 Turkish get up

B.

"Annie"

50-40-30-20-10

Double Under

Sit Up

http://www.crossfit.com/mt-archive2/007065.html

C.

21-15-9 for time:

Kettle Bell Swing 53/35#

V up

WOD 11.11.14

Big Salute and Thank you to all the Men and Woman who have served and are currently serving!

Choose one of the following Hero WODs.

"Badger" 

3 Rounds for time:

30 Clean(squat) 95/65#

30 Pull up

Run 800m

http://www.crossfit.com/mt-archive2/003226.html

"Rahoi"

Compete as many rounds as possible in 12 minutes:

12 Box Jump 24/20"

6 Thruster 95/65#

6 Bar facing Burpee 

http://www.crossfit.com/mt-archive2/008166.html

"Desforges"

 5 rounds for time:

12 Deadlift 225/155#

20 Pull Up

12 Clean & Jerk 135/95#

20 Knee to Elbow

http://www.crossfit.com/mt-archive2/008147.html

**Veterans Day**

Class Hours will be~

6:00am, 7:00am, 9:30am,

4:00pm, 5:00pm

There will be a couple different Hero WODs you will be able to choose from! 

Great turn out today! Awesome group of people!! 

WOD 11.10.14

Against a running 36 minute clock:

0-12 minutes

"Isabel"

30 Snatch 135/95#

12-24 minute

5 rounds:

10 Ring Dip 

50 Double under

24-36 minute

4 rounds: 65/35#

Bent over Row x 8

Upright row x 8

Push Press x 8

Roman Deadlift x 8

Back Squat x 8 

Lunges x 8 *each leg

Dead lift x 8