Pre-WOD 15 Min Time Cap 3 x 5 Warm Up sets 3 RM Push Jerk from rack For Time 3 Rounds 3 x Strict Press (135/95) 15 x Over the Bar Facing Burpees 6 x Push Press (135/95) 9 x Over the Bar Facing Burpees 9 x Push Jerk (135/95)
For Time 30 Calorie Echo bike buy in 5 Rounds 400 m Run 50 x Mountain Climbers (r/l=2) Post/Strength 10-8-6-4-2-1 Front Squat Start at 40% 1RM and increase by 10% each set. Post/Toning 3 Rounds 10 x GHD Back Extensions 20 x Leg raises 1 x Peg Board Ascent
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.