CrossFit Norfolk

Wednesday 5/16

Strength: ohs WoD: tabata kb snatch

Tuesday 5/15

1 mile run 20-18-16-14-12-10-8-6-4-2 Pull ups, burpees, push ups, sit ups, squats 1 mile run

Monday 5/14

Strength: 5×5 back squat (80%) WoD: wbs and weighted step ups

Thursday 5/10

Push press 5×3 (75%) WoD: 50 double unders,10 hspu’s (40/8, 30/6, 20/4, 10/2)

Wednesday 5/9

Tuesday 5/8

Floor press WoD:10-1 Kbs, T2b, burpees

Monday 5/7

Strength: squat 5×5 (80%) WoD: amrap 12 Dumbbell thruster, dumbbell press ladder 1/1, 2/2, 3/3 etc. Congrats to the barbell team that competed in NJ this weekend-Haydee, Georgie, Megan, Nate, Cody, John, and Evan.

Sorry for the technical problems on this site. They will be fixed soon.