WOD

CrossFit Natomas – CrossFit Weightlifting 1A: Metcon (Weight) EMOM 25 Minutes: Rounds 1-5: 1 Tempo Back Squat + 1 Back Squat Rounds 6-25: 1 Back... Read More

CrossFit Natomas – CrossFit Warm-up (No Measure) Stretch together (hit those hammies!!!) Then, 3 rounds 100 meter run 10 hollow body rocks 10 arch rocks... Read More

CrossFit Natomas – CrossFit Metcon Metcon (3 Rounds for weight) 75 Double Unders 25 Ring Rows 21 Squat Cleans – Position 1 115/85 or 60-65%... Read More

CrossFit Natomas – CrossFit Home WOD Shake & Bake (Time) For Time: 20 Plank Shoulder Touches 20 Hollow Rocks 20 Burpee Tucks – Rest 3... Read More

CrossFit Natomas – CrossFit Weightlifting Metcon (Weight) EMOM 8 Minutes: 1 Hang Power Snatch from Mid Thigh + 1 Hang Power Snatch from Below the... Read More

CrossFit Natomas – CrossFit Warm-up (No Measure) Stretch together, then: 3 rounds 10 empty barbell squats 10 pushups 20 double unders Metcon (Time) With a... Read More

CrossFit Natomas – CrossFit Metcon Metcon (Time) 50 Calorie Row 30 Handstand Push Ups 15 Squat Cleans (135/105) – 30 Calorie Row 20 Burpees Over... Read More

CrossFit Natomas – CrossFit Metcon Metcon (Time) 400m Run 30 Pull Ups 30 Overhead Squats (95/65) – 800m Run 20 Chest to Bar Pull Ups... Read More

CrossFit Natomas – CrossFit Home WOD Metcon (Time) 2 Rounds: 50 Floor Presses 50 Reverse Lunges (Weighted) 50 Hollow Rocks 50 Russian SwingsDemo Videos: https://youtu.be/UwD75bLQIgM... Read More

CrossFit Natomas – CrossFit Weightlifting Metcon (Weight) Alternating movements every 90 seconds for 10 sets (5 sets each): 3 Front Squats – 5 Back Squats**Do... Read More