WOD

CrossFit Natomas – CrossFit Metcon (Time) With a partner (one person working) complete: 10 shoulder to overhead (135/95) 10 burpees to 6″ target 10 kettlebell... Read More

CrossFit Natomas – CrossFit Metcon A: Metcon (Weight) EMOM 10 Minutes: Minute 1: 3 Power or Squat Cleans – Work up to the weight you... Read More

CrossFit Natomas – CrossFit Metcon A: Metcon (Time) Wednesday 3 Rounds: 15 Deadlifts (255/175) 15 Handstand Push Ups ** Rest 5 Minutes before starting Part... Read More

CrossFit Natomas – CrossFit Metcon A: Metcon (Time) 30 Minute Clock: 2 Rounds: 800m Run 30 Wall Ball Shots (30/20) 20 Chest to Bar Pull... Read More

CrossFit Natomas – CrossFit Metcon Metcon (Time) 5 Rounds: 30 Double Unders 5 DB Hang Clean into Strict Press (R) 5 DB Hang Clean into... Read More

CrossFit Natomas – CrossFit Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP with a partner 30 box jumps (24/20) 30 alternating dumbbell snatches (50/35)... Read More

CrossFit Natomas – CrossFit Metcon (Time) Option A: 10-1 Clean and Jerk (135/105) Option B: 10-1 Squat Cleans (155/115) **200m Run before each round**30 Minute... Read More

CrossFit Natomas – CrossFit Weightlifting Metcon (Weight) Every 90 seconds for 5 Sets: 3 Halting Power Snatches– Barbell from the Ground to Position 2 –... Read More

CrossFit Natomas – CrossFit Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP of: 20 hollow body rocks 20 burpees 40 double unders Rest 2... Read More

CrossFit Natomas – CrossFit Metcon REMEMBERING 9/11 (AMRAP – Rounds and Reps) AMRAP 20 Minutes: 110 Box Step Ups (45/25lb Plate) – Then with remaining... Read More