CrossFit Norfolk

Monday 3/25

by CrossFit Norfolk

Strength/skill: Front squat 3reps @ 70%1rm increasing 5% 2×10 good mornings 2×15 ghd WoD: Adrian

26, March 2013WODsNo Comments

Monday 3/18

by CrossFit Norfolk

4-3-2-1 @90%1rm fs Weighted lunges Barbell ab rollout WoD: 4rft 400 m run 15 c2b pull ups 2 min. Rest

19, March 2013WODsNo Comments

Tuesday 3/12

by CrossFit Norfolk

Double under practice WoD: Karen

13, March 2013WODsNo Comments

Monday 3/11

by CrossFit Norfolk

Front squat Establish 5 rep max Then 5×2 WoD: 3rft 5 dl 50 double unders

12, March 2013WODsNo Comments

Friday 3/8

by CrossFit Norfolk

Snatch review 13.1

09, March 2013WODsNo Comments

Thursday 3/8

by CrossFit Norfolk

Skill: rope climbs WoD: Mary

09, March 2013WODsNo Comments

Wednesday 3/6

by CrossFit Norfolk

Push press Establish 1rm 1-1 @ 90% Met con Tabata intervals Ball slams Box jumps

07, March 2013WODsNo Comments

Tuesday 3/5

by CrossFit Norfolk

OLY: snatch 15min 5×1 Snatch + Hang Snatch Conditioning: 3 RFTWT 500m Row + 25 KBS#55/35 + 400m Run + 25 KBS. *rest 1min after round 1st round, 2min after 2nd round

06, March 2013WODsNo Comments

Monday 3/4

by CrossFit Norfolk

Front squat establish 1rm WoD: 30 burpees 20 fs @65% 30 burpees

05, March 2013WODsNo Comments
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