tag:blogger.com,1999:blog-3985284934406950157Sun, 08 Jun 2025 00:52:50 +0000http://nsxfit.blogspot.com/noreply@blogger.com (NSX Admin)Blogger1406125tag:blogger.com,1999:blog-3985284934406950157.post-1753468396511125444Wed, 17 Jun 2015 03:56:00 +00002015-06-16T20:56:39.241-07:00 WOD:&nbsp; For time: 400m Sled Drag with Medball 20/14&nbsp; 400m Sled Drag&nbsp; 200m Sled Drag Backwards&nbsp; Note: sled weight for men is 116 and for women it is 81. &nbsp; http://nsxfit.blogspot.com/2015/06/61715-wod.htmlnoreply@blogger.com (NSX Admin)1tag:blogger.com,1999:blog-3985284934406950157.post-616884640029682592Tue, 16 Jun 2015 06:20:00 +00002015-06-15T23:20:18.130-07:00 WOD: 13 Minute AMRAP of: 1 Overhead Squat 95/65 10 Chest 2 Bar Pull-Ups Note: each completed round add 2 reps to the overhead squats.&nbsp; http://nsxfit.blogspot.com/2015/06/61615-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-5505993768157298136Mon, 15 Jun 2015 07:31:00 +00002015-06-15T00:31:29.420-07:00 7 Minutes to establish a 1RM Split Jerk Rest 2 minutes then 3 Rounds for time of: 40 Kettlebell Swings 53/35 15 Burpee over the box jumps 24/20 Note: the KBS must be unbroken. Anytime you break the KBS you must add 5 reps to your burpee over the box jumps.&nbsp; Ex. if you break 2 times in the first round you must compete 25 burpee over the box jumps. Each round is reset back to 15 http://nsxfit.blogspot.com/2015/06/61515-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-5635867445837672916Fri, 12 Jun 2015 04:09:00 +00002015-06-14T20:08:04.509-07:00 10 Rounds For Time: Ascending Chipper First round, complete 1 rep of each movement 2nd round, 2 reps of each &amp; so on... Wall Balls, 20/14# to 11/9' Chest to Bar Pull Ups Box Jumps, 24/20" Thrusters, 95/65 Sumo Deadlift High Pull, 95/65 KB Swing, 53/35 Med Ball Clean, 20/14 20:00 time cap Also, our first session of CrossFit Kids starts Monday! Class is open to non-members alsohttp://nsxfit.blogspot.com/2015/06/61215.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-9211458366786650996Thu, 11 Jun 2015 04:37:00 +00002015-06-10T22:49:27.172-07:00 WOD: 5 Rounds for time of: 10 Burpees 5 Back Squats, 225/135 http://nsxfit.blogspot.com/2015/06/61115.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-4301545798379049135Wed, 10 Jun 2015 04:00:00 +00002015-06-09T22:47:36.613-07:00 WOD: For Time: 200m Run 75 Double Unders 400m Run 150 Double Unders 800m Run&nbsp; 150 Double Unders 400m Run 75 Double Unders 200m Run http://nsxfit.blogspot.com/2015/06/61015.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-5519790849714395295Tue, 09 Jun 2015 04:19:00 +00002015-06-08T23:21:59.501-07:00 WOD: EMOM for 10:00 Every even minute 5 Power Cleans, 155/115 Every odd minute 10 Supine Ring Rows (feet even with hands) 2:00 rest, then: 50 Goblet Squats, 53/35 And, for those who don't Facebook... Paige Rae Barillas was born June 7th to Coach Mary &amp; Coach Leo. Mom &amp; baby girl are happy, healthy &amp; doing great! 6 pounds, 7 ounces &amp; 19 inches long http://nsxfit.blogspot.com/2015/06/6915.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-8956093241131718498Mon, 08 Jun 2015 04:46:00 +00002015-06-07T21:46:53.404-07:00 WOD: For max reps: 12 minute time cap 10 Floor Press 135/75 20 Floor Press 185/105 30 Floor Press 225/125 Max reps Floor Press 255/140 http://nsxfit.blogspot.com/2015/06/6815-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-3666164381345697189Fri, 05 Jun 2015 05:28:00 +00002015-06-04T22:28:32.276-07:00 WOD: It's a SURPRISE!!!!&nbsp; http://nsxfit.blogspot.com/2015/06/6515-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-1525422018442669870Thu, 04 Jun 2015 05:05:00 +00002015-06-03T22:05:19.530-07:00 WOD: For max reps: 30 Snatch 75/55 30 Snatch 95/65 30 Snatch 135/95 Max reps Snatch 165/115 12 Minute time cap. http://nsxfit.blogspot.com/2015/06/6415-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-2263447100030890418Wed, 03 Jun 2015 05:53:00 +00002015-06-02T22:53:32.394-07:00 WOD: For time 10 Burpee Muscle-Ups 20 Burpee Box Jump Overs 24/20 30 Burpee Pull-Ups 40 Burpee Broad Jumps 50 Burpees 28 Minute time cap. http://nsxfit.blogspot.com/2015/06/6315-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-6486396558111448443Tue, 02 Jun 2015 06:29:00 +00002015-06-01T23:29:18.522-07:00 Athletes, there has been a lot of questions as far as the WODs go. I will be releasing the WODs at the end of this week. If you are wondering if you should go RX or scaled, I would use the CrossFit Open WODs as a guideline to pick your division. Or you can all wait until the end of the week and run the WODs and then make a choice. Keep in mind that our scaled division only have 2 spots remaininghttp://nsxfit.blogspot.com/2015/06/6215-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-8616835857052447792Mon, 01 Jun 2015 06:35:00 +00002015-05-31T23:35:40.952-07:00 For Time : 6 min AMRAP 10 Wallballs 20/14&nbsp; 10’’/ 9’’ 10 T2B 10 Box Jumps 24’’/20’’ Then : 3 minutes to establish a 3RM DL Then: 6 Minute Amrap 10 Box Jumps 24’’/ 20’’ 10 T2B 10 Wallballs Notes – Bar must be empty when the coach tells you time has started. Plates can be nearby Score = total completed rounds / load <!--[if gte mso 9]> <![endif]--> <!--[http://nsxfit.blogspot.com/2015/05/6115-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-6583145987099176256Fri, 29 May 2015 06:19:00 +00002015-05-28T23:19:29.685-07:00 WOD: "WHITE" Five rounds for time of:&nbsp; 15' Rope climb, 3 ascents 10 Toes to bar 21 Walking lunge steps with 45/35 plate held overhead 400m Run http://nsxfit.blogspot.com/2015/05/52915-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-4292994549331286476Thu, 28 May 2015 04:49:00 +00002015-05-27T22:46:13.280-07:00 WOD: "GATOR" 8 Rounds for time of: 5 Front Squats 185/130 26 Ring Push-Ups http://nsxfit.blogspot.com/2015/05/52815-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-7013601132035033475Wed, 27 May 2015 04:28:00 +00002015-05-26T21:28:18.859-07:00 WOD: "RANDY" &nbsp; For time: 75 Power Snatch&nbsp;75/55 http://nsxfit.blogspot.com/2015/05/52715-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-2573899306927184877Tue, 26 May 2015 06:17:00 +00002015-05-25T23:19:37.516-07:00 Athlete, this week will be Hero week to honor our Military members past, present and future. If you all thought Murph was bad just wait. Just kidding.&nbsp; Coach Leo&nbsp; WOD: "RANKEL" 20 Minute AMRAP of: 6 Deadlift 225/160 7 Burpee Pull-Ups 10 Kettlebell Swings, 70/53 200m Run http://nsxfit.blogspot.com/2015/05/52615-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-6364671070106458657Mon, 25 May 2015 06:28:00 +00002015-05-24T23:28:33.934-07:00 In memory of all the lost loved ones, today we honor all of our military members that have given their lives for ours. The privileges that we have should not be taken lightly because of the sacrifices that have been made, regardless of how we feel about our government, today is a day to remember those that gave the ultimate sacrifice.&nbsp; This WOD may take you longer than you want it to, http://nsxfit.blogspot.com/2015/05/52515-memorial-day-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-3444127652118832694Fri, 22 May 2015 06:07:00 +00002015-05-21T23:07:41.636-07:00 Happy birthday to the one who yells at all of us (Leo included) with so much passion. We love you and your passion Coach Mary. We hope you have a wonderful birthday.&nbsp; 2, 8 Minute AMRAPs, with a 2 minute rest between AMRAPs of: 5 Overhead Squats 22 Burpees 19 Plank Up, Downs&nbsp; 87 Walking Lunges Note: on the first 8 minute amrap the barbell weight is 135/95 on the second, 8 http://nsxfit.blogspot.com/2015/05/5222015-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-8535098339138518839Thu, 21 May 2015 05:17:00 +00002015-05-21T04:58:06.607-07:00 WOD: 5 Rounds for time: 10 Kettlebell Snatch (Right) 53/35&nbsp; 100m Sprint 10 Kettlebell Snatch (left) 53/35&nbsp; 100m Sprint&nbsp; 20 Kettlebell Russian Trunk Twist 53/35 100m Sprint After time, cash out:&nbsp; 100 Push Press 45/35 http://nsxfit.blogspot.com/2015/05/52115-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-6749311296332527740Wed, 20 May 2015 04:07:00 +00002015-05-20T13:32:10.890-07:00 WOD: 18 Minute EMOM of: First minute: 10 Kettlebell Swing to Goblet Squat 53/35 Second minute: 20 Jumping Lunges (10 ea.) Third minute: 15 Box Jumps 24/20 Repeat triplet for 18 minutes http://nsxfit.blogspot.com/2015/05/52015-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-1054929179223472589Tue, 19 May 2015 05:23:00 +00002015-05-18T22:23:59.746-07:00 Just a reminder that we are looking for judges to help out during our throw down. If you are available on June 27th from 7am until 4pm please give Coach Leo a call or shoot him and email. Leo@nscrossfit.com or 5098459796&nbsp; Thank you&nbsp; Strength: 7 Minutes to establish: 1RM Power Snatch&nbsp; WOD: 10 Minute AMRAP of: 6 Bar Muscle-Ups&nbsp; 8 Bar Facing Burpees&nbsp; 10 http://nsxfit.blogspot.com/2015/05/51915-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-6763994213367348133Mon, 18 May 2015 05:56:00 +00002015-05-17T22:56:44.711-07:00 The link to register for our 2nd Annual Atomic Throwdown is live! Get your teams registered and show everyone what NSX can do. Should be a fun community event! https://clients.mindbodyonline.com/classic/home… WOD: For time: 40 Ring Dips 20 Clean &amp; Jerk 135/95 50 Sit-Ups&nbsp; 25 Wallball 20/14 @ 10/9' 60 Walking Lunges 30 KB Swings 53/35 70 Double Unders http://nsxfit.blogspot.com/2015/05/51815-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-1574812803878361784Fri, 15 May 2015 03:52:00 +00002015-05-14T20:52:02.589-07:00 WOD: 2 Rounds for max Reps of: 2 Minutes ME Muscle-Ups&nbsp; :30 Rest&nbsp; 2 Minutes ME Cal Row :30 Rest &nbsp; 2 Minutes ME Wallballs 20/14 @ 11/10&nbsp; :30 Rest http://nsxfit.blogspot.com/2015/05/51515-wod.htmlnoreply@blogger.com (NSX Admin)0tag:blogger.com,1999:blog-3985284934406950157.post-4233714807303335635Thu, 14 May 2015 05:18:00 +00002015-05-13T22:18:14.670-07:00 NSXFit is introducing a CrossFit Kids program this summer! Our program will include gymnastics, body weight movements,&nbsp; elements of weight training, and play.&nbsp; Ages 5-10 are welcome and we will have two different summer sessions, two days per week. Click on the image for more information, including prices and contacts. Please share if you have friends that may be interested! http://nsxfit.blogspot.com/2015/05/51415-wod.htmlnoreply@blogger.com (NSX Admin)0