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Wed 4-23-14

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A.
2x 3 sandbag clean & thruster- 85/120  (novice with slam ball)

B.
3 rounds of:
40 D. unders
6 pistol squats (3 each leg) or air squats for beginners
5m handstand walk or 20m bear crawl

C.
EMOM for 8 min:
4 pull ups
4 burpees


Tue 4-22-14

View Times & Comments

A.
Front Squat
1×5-50%
2×3-60%
2×3-70%
1×3-80%

B.
2 sets not for time of:
Max rep HSPU

C.
2 min of Shoulder 2 OH- 185/115, 135/95, 95/65
2 min rest
2 min of Box Jump 24/20″
2 min rest
2 min of shoulder 2 OH
2 min rest
2 min of Box Jump 24/20

D.
If you have time
3x400m run with 45 seconds rest between


Mon 4-21-14

View Times & Comments

A.
2 rounds of:
30 seconds of rowing
5 Toe 2 bar
4 wall ball- 20/14
2 power clean  135/95
1 muscle up
30-45 seconds rest
(this should be done to find your pace for the 12 min AMRAP)

B.
12 min AMRAP of:
40 cal row
40 Toes 2 Bar
40 wall Ball 20/14
20 Power Clean 135/95
10 Muscle ups

C.
Hamstring and calf mobility


Sat 4-19-14

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TEST.
Work up to a 1RM back squat.

A.
3 rounds of 20m heavy prowler push- rest as needed during rounds

B.
8 min amrap of:
3 Power Cleans- 205/135
5 pull ups
8 air squats

C.
Core/mobility


Fri 4-18-14

View Times & Comments

A.
AMRAP in 10 min of:
7 ring push ups (intermediate: parallel bars, Novice: ground push ups)
8 Hang Dumbbell cleans (advanced: 50lb, intermediate/women: 30lb, novice: 20lb in each hand)
2x suicide sprints (5,10,15,20m)

B.
3×10 ring Rows
3×10 heavy D. Ball slams

C.
Core/mobility


Thurs 4-17-14

View Times & Comments

A.
Clean & Jerk
1×3+1- 50%
1×3+1- 60%
1×3+1- 70%

B.
For Time:
50 D. unders- unbroken (penalty is to start over if you break), attempts count for people learning the d. under.  NO SINGLES
15 Hang Power Snatch- 115/75, 75/55, 45
15 OH Squats
50 D. Unders- does not have to be unbroken

C.
2 min amrap of Toes 2 bar


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