North Raleigh CrossFit: 09/12/17

Strength

Push Press:
4×4 @ moderately heavy, rest 90 seconds

Skill

6 min to work on the gymnastic skill of your choice. Work on your weakness!

Conditioning

“Annie”
50-40-30-20-10
Double Unders
ABMAT Situps

*15 Time cap
*Compare to 06/05/17

Read More

North Raleigh CrossFit: 05/13/16

jason

Strength

3 Position Clean (hip, knee, floor) – Every 90 seconds for 12 Rounds:
4 Rounds @ 60%
4 Rounds @ 65%
4 Rounds @ 70%

Conditioning 

“Annie”

50-40-30-20-10
Double Unders
ABMAT Situps

*Compare to 1/12/16

Cashout
Wall sit for time!!

Read More

North Raleigh CrossFit: 01/12/16

d25ccafa-3938-4052-83db-4369679481e8

Strength

EMOM 8:
1 Power Clean – Start at 60% and increase weight each round. If you fail, drop 5 – 10 lbs and finish there

Skill

10 minutes to work on 2 gymnastic skills of your choice. Alternate b/w movements every 2 minutes.

Conditioning

“Annie”

50-40-30-20-10
Double Unders
Abmat Situps

*Compare conditioning to 09/08/15

Read More

North Raleigh CrossFit: 09/08/15

unnamed (24)

Strength

High Hang Cleans (from hip)
3×2 @ 75%

Skill

10 minutes to work on 2 gymnastic skills of your choice. Alternate b/w movements every 2 minutes

Conditioning

“Annie”

50-40-30-20-10
Double Unders
ABMAT Sit-ups

*Compare conditioning to 05/11/15

Read More

North Raleigh CrossFit: 05/11/15

Awesome job to all of the NRCF folks who came out to CrossFit Exchange on Saturday!  We had a great time working out with people from other CrossFit gyms in the area.  No competition… just a fun day of workouts and food! If you attended on Saturday sure to leave a friendly note on CrossFit Exchange’s FB page thanking them for their hospitality!

unnamed (4)

Day 1 of our Olympic Weightlifting cycle is underway!

Strength

1) 15 minutes to work on Snatch technique from hip, knee, and ground. 5 minutes at each position beginning with hip, then knee, then ground.

2) Back Squat
5×5 @ 70%, rest 90 seconds

Conditioning

“Annie”
50-40-30-20-10
Double Unders
ABMAT Sit-ups

*Compare conditioning to 12/23/14

Read More