Pre WOD Starting with empty Bar, warm up to 75% of body weight. Then: 35 x 75% BW Bench Press- Work in teams of 2. Max Calorie Row Teams of 2 1 TM rows while other runs 1 mile and switch after 1 mile run. Max Calories in time it
For Time “Joshie Jr.” 21-21-21 DB Snatch Right arm Strict Pull Ups DB Snatch Left arm Strict Pull Ups Slight modification to Hero “Joshie”. This workout will be counted as a benchmark. 12-12-12 for modification Post/Strength 10-8-6-4-2 Back Squats Post/Toning 5 RNDS 25-50m Suicide Sprints 10 x GHD Sit Ups
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.