CrossFit Norfolk

Monday 1/2/12

Partner WoD 8RFT a. 8 pull ups b. 8 KBS rest 2 min a.  8 burpees b.  8 SDLHP (95,65) partners alternate movements.  rest when available.

only 12:30 and 6:00pm CF classes tomorrow

Friday 12/30/11

Make up WoD or Coach’s choice Have a safe and happy New Year!

Thursday 11/29/11

  12 Days of Christmas – OV style 1 fence to fence sprint 2 hang squat cleans (155/105 lbs) 3 Med ball cleans 4 WBS 5 Burpees 6 Toes to Bar 7 Pull-Ups 8 Kettlebell Swings (55/35) 9 Box Jumps (30″/24″) 10 Handstand Push-Ups 11 Ground to Overhead (155/105...

Wednesday 12/28/11

  skill/ strength Sots press   WoD 4RFT    amrap 4   5 goblet squats   10 kbs   20 sit ups    rest 60 sec. between rounds  

Tuesday 12/27/11

  max height box jump WoD 12 rft 5 front squats (from the ground @135,95) 5 bar facing burpees- must jump over bar with both feet, no step overs  

Monday 12/26/11

What is going on in this picture? WoD 12 rft 6 b/w deadlifts 8 pull ups fence to fence sprint

Closed Christmas Day. Monday CrossFit 12:30pm and 6pm Only. 6am and 4:45pm cancelled.