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

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North Raleigh CrossFit: 08/25/17

Strength

Snatch:
1×3 @ 65%, rest 90 sec
1×3 @ 70%, rest 90 sec
1×2 @ 75%, rest 90 sec
1 @ 80%

Skill

6 min to work on your worst gymnastics skill.

Conditioning 

3 Rounds:

10 CTB
10 Front Squats (115/75)
10 Burpees

*Time cap 15 min

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North Raleigh CrossFit: 04/06/16

class

*Strength Cycle Deload Week*

Strength

Deadlift:
4×3 @ 70%, rest 90 seconds

Conditioning

“Grace”
30 Clean and Jerks for time (135/95)
*Compare to 12/07/15

Cashout

Spend 5 minutes working on mobility with foam roller and/0r lax ball.

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North Raleigh CrossFit: 12/07/15

christmas
NRCF Christmas party crew minus a few who had already left by this point. Thank you to everyone who was able to come out and celebrate! We had a great time!

Strength

1) 15 min to find a 2RM Push Press
2) 15 min to find a 2RM Back Squat

Skill

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

Conditioning

“Grace” 
30 Clean and Jerks  (135/95)

*Compare conditioning to 07/17/15

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North Raleigh CrossFit: 11/24/15

Strength

Power Snatch:
3×2 @ 75%, rest 90 sec

Skill

1o minutes to work on 2 gymnastic skills of your choice. Alternate b/w movements every 2 minutes.

Conditioning

4 Rounds:

45 seconds of ME Thrusters (95/65)
45 seconds of ME Burpees
1:30 rest

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North Raleigh CrossFit: 11/20/15

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Strength

Hang Clean (Knee):
3×2 @ mod to heavy weight, rest 90 sec

Skill

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

AMRAP 12:
10 Back Squats (135/95)
15 KB Swings (24/16kg)
20 Double Unders

** BUMP UP = 185/135 and 32/24kg

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