AMRAP 20 MIN “DANNY” 30 X Box Jumps (24/20) 20 x Push Press (115/75) 30 x Pull Ups This is a benchmark workout. Due to time, this workout will be not be judged by peers. HAVE INTEGRITY Post WOD 10 x Floor Wipers holding bar (95/65) 20 slow Bicycles (R/L=1)
For Time 15-12-9-6-3 Power Cleans (155/105) 50-40-30-20-10 Double Unders 30-24-18-12-6 DB Lunges (R/L-=2) (45/25) Do 1st set of PC, 1st set of DU’s, 1st set of Lunges, then move to 2nd set, etc. Post/Strength Split Jerk from rack 4 x 2 ; Increase as heavy as possible in 4 sets
Come in and see why CrossFit NorthRidge is one of the longest running CrossFit programs in the region. Since 2008, CFNR has been an innovator in the way CrossFit workouts are programmed and applied for the everyday worker, stay at home mom, grandparent and/or elite athlete. We use a unique way to begin each person in the movements of CrossFit in our Foundations Program and once completed, each person has an understanding of the movements so that when they enter into classes, our Coaches can create a custom WOD (Workout Of the Day) for them if needed.