WODS & NEWS

Please note that this Saturday Jan 25th we will close for the day immediately after the 9am WOD for a Coach meeting. Thank you in advance for understanding.

NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE I"
I. ON A 12:00 RUNNING CLOCK...
Run 1 Mile then in Remaining Time Max Meters on
Rower
(Score is Meters. Also Note Mile Time)
-Rest as Needed*-
II. AMRAP x 12 MINUTES
6 Strict Pull-ups
12 Hand Release Push-ups
18 Sit-ups
*Rest at Least 5:00 b/t Efforts
**Last Seen 9/25/19

Please note that this Saturday Jan 25th we will close for the day immediately after the 9am WOD for a Coach meeting. Thank you in advance for understanding.

Please note that this Saturday Jan 25th we will close for the day immediately after the 9am WOD for a Coach meeting. Thank you in advance for understanding.

NCFIT BENCHMARK WORKOUT
"NCFIT BASELINE II"
I. ON A 20:00 RUNNING CLOCK...
Build to 5RM Back Squat
(Score is Weight)
-Rest as Needed*-
II. AMRAP x 2 MINUTES
Max Calorie Bike or Row
*Rest at Least 5:00 b/t Efforts
**Last Seen 9/27/19

Please note that this Saturday Jan 25th we will close for the day immediately after the 9am WOD for a Coach meeting. Thank you in advance for understanding.

STRENGTH
FOR LOAD
3x3*
Hang Power Clean
*Goal is heavier than the final set of loading in the
workout.

then-

WORKOUT
FOR TIME*
15-12-9
Hang Power Clean (95/65)|(65/45)
Box Jump (24)
into...
12-9-6
Hang Power Clean (135/95)|(95/65)
Box Jump (30)
into...
9-6-3
Hang Power Clean (185/125)|(135/95)
Box Jump (30+)
*Heights are same for all athletes. Goal is three
increasing heights for the Box Jump.

Please note that this Saturday Jan 25th we will close for the day immediately after the 9am WOD for a Coach meeting. Thank you in advance for understanding.

SKILL
ON A 7:00 RUNNING CLOCK...
Pull-Up Progression
*Bar Hold
Front / Back Positions
Dynamic Kip Swing
Kip Swing + Knees-Up
Single Pull-up
into...
5 SETS FOR QUALITY
2 Kip Swing + 1 Pull-Up + 2 Kip Swing
(No Measure)

-then-

WORKOUT
AMRAP x 12 MINUTES
8 C2B Pull-Ups
200m Run

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Lax Ball Pec Smash (L)
2:00 Lax Ball Pec Smash (R)
(No Measure)

SKILL
ON A 12:00 RUNNING CLOCK...
8:00 - Practice Kipping HSPU Breakdown
4:00 - Practice Tempo DL Drill w/ Empty Barbell

BENCHMARK WORKOUT
"DIANE"
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up

FINISHER
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
MOVT 1 - Russian Twist
MOVT 2 - Slow Tuck-Ups
*Alternate movements for 8 Rounds total.

WORKOUT
AMRAP x 18 MINUTES
6 Ring Muscle-Ups
18 DB Hang Power Cleans (50/35)|(35/20)
36 Forward Lunges

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Set of the Complex:
1 Power Snatch + 1 Squat Snatch + 1 Overhead
Squat

WORKOUT
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch
(95/65)|(65/45)
-Rest 2:00-
EMOM x 4 MINUTES
5 Burpees then Max Reps of Squat Snatch
(95/65)|(65/45)

WORKOUT
4 ROUNDS FOR TIME
75 Double Unders
500/450m Row
25 Hand Release Push-ups

FINISHER
3 SETS
25 Empty Barbell Curls
25 Glute Bridge-Ups

Skill work

-then-

WORKOUT
"TABATA"
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (53/35)|(35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Slam Ball (20/10)
-1:00 Rest b/t Tabatas-