by Stefani | Mar 25, 2016 | WODs
Skill/Strength/Buy-in: Movement review WOD: Open Workout 16.5 For Time 21-18-15-12-9-6-3 Thrusters 95/65 Bar-facing Burpees HAPPY WODDING!
by Stefani | Feb 26, 2016 | WODs
The 2016 CrossFit Games Open is officially upon us! As in previous years, we at CrossFit Norfolk schedule the Open WODs for Friday’s workout. We also have what we like to call Friday Night Lights starting at 6pm. It’s a great atmosphere to get pumped up...
by Stefani | Jan 21, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 3 @ 82.5% 2 @ 87.5% 3×1 @ 94% WOD: WZA #1 21 Bar-facing Burpees 15 Power Snatches 95/65 15 Thrusters 95/65 21 Bar-facing Burpees HAPPY WODDING!!
by Stefani | Jan 12, 2016 | WODs
Skill/Strength/Buy-in: Back Squats 5×5 @72.5% of your 95% WOD: 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21 calorie row Rest 3 minutes 21 calorie row 15 Thrusters 115/75 9 Bar-facing Burpees 15 Power Snatches 115/75 21...
by Stefani | Nov 25, 2015 | WODs
Skill/Strength/Buy-in: 2 second pause at the bottom Back Squats Accumulate 15 reps at 75% WOD: “Moose” 1000 meter row -then- 10 rounds 7 Bar-facing Burpees 3 Thrusters 95/65 -then- 1200 meter run (7 laps) PFC. Cody O. Moosman, 24, of Preston, Idaho,died...
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