WOD

CrossFit Natomas – CrossFit Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14#... Read More

CrossFit Natomas – CrossFit Metcon T2: Metcon (Time) Buy-in: 400m Sled Drag (135/90) **Go together but only one person pulling at a time. – Then... Read More

CrossFit Natomas – CrossFit Barbell Conditioning (3 Rounds for weight) EMOM for 14 Minutes: (4 Sets) Minute 1-4: 10 Unbroken Thrusters **As fast as possible... Read More

CrossFit Natomas – CrossFit Weightlifting Bench Press (3 second hold) (3×10) Hold for 3 full seconds at the top (extension) of each rep.**Use 65-80% of... Read More

CrossFit Natomas – CrossFit Warm-up (No Measure) Stretch together Cindy 5 pull ups (or progressions) 10 push ups 15 air squats Barbell warm-ups 3 position... Read More

CrossFit Natomas – CrossFit Weightlifting Metcon (Weight) Every 3 Minutes for 8 sets: **Alternating between movements every 3 minutes: Minute 1: 5 Back Squats Minute... Read More

CrossFit Natomas – CrossFit Metcon T2: Metcon (Time) – Team of 2 – 30 Minute AMRAP: 50 Burpees 400m Run 50 KB Swings (53/35) 400m... Read More

CrossFit Natomas – CrossFit Warm-up Warm-up (No Measure) 2 min bike (or 500 m row) PVC circuit 10 squat to hammies 2 rounds with an... Read More