WOD

CrossFit Natomas – CrossFit Weightlifting Deadlift (3RM) **20 Minutes to find heaviest set of 3. ALT: Deadlift (5×3) **Use 75% of 1RM **This is the... Read More

CrossFit Natomas – CrossFit Weightlifting Metcon (Weight) Every 90 seconds for 12 Minutes: 1 Halt Power Snatch 1 Power Snatch**Halt Power Snatch: From the ground... Read More

CrossFit Natomas – CrossFit Metcon RX: Metcon (4 Rounds for time) 4 Rounds: 500m Row 60 Double Unders 30 Ab-Mat Sit Ups – Rest 2-3... Read More

CrossFit Natomas – CrossFit Metcon (AMRAP – Reps) With a partner (one person working at a time) – 10 minute AMRAP of: 9 dumbbell deadlift... Read More

CrossFit Natomas – CrossFit Metcon Metcon (Time) 8 Rounds: 200m Run 8 Overhead Squats (95/65) 4 Muscle Ups Rx+: Rounds 1-4 @ 95/65 Rounds: 5&6... Read More

CrossFit Natomas – CrossFit Weightlifting Bench Press (1RM) **20 Minutes to find 1RM. ALT: Bench Press (4×5) Use 65% of 1RM This is the alreenative... Read More

CrossFit Natomas – CrossFit Weightlifting Deadlift (5RM) Every 3 Minutes for 8 total attempts. Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

CrossFit Natomas – CrossFit Strength & Conditioning Metcon (Weight) Rounds 1 & 4: 400m Run 6 Narrow Grip Floor Press Rounds 2 & 5: 400m... Read More

CrossFit Natomas – CrossFit Weightlifting Front Squat (5×2) **Add weight from last week. Do not exceed 20lbs. **Every 3 Minutes Metcon Blazing Saddles (AMRAP –... Read More

CrossFit Natomas – CrossFit Metcon (AMRAP – Rounds and Reps) 21′ AMRAP With a partner: 20 kettlebell swings (70/53) 21 double unders/50 singles 20 pull-ups... Read More