CrossFit Nocatee

January 9, 2019

1.10.19

Every 3 Mins, 18 Mins Station 1: 3 Mins Rope Climb Station 2: 2 Sets of 8 Bench Station 3: 100′ KB Lunge Metcon – In […]
January 8, 2019

1.9.19

Clean Complex 5 Sets of 3 Power Clean 3 Front SquatMe 3 Push Jerk *Hold onto the bar for the entire set. Work to a heavy […]
January 7, 2019

1.8.19

Post WOD: Complete for Quality 50 Strict Pullups 50 Strict Dips *Split reps any way  you want to. AMRAP 5 30/21 Cal Row 21 Snatch (95,65) […]
January 6, 2019

1.7.19

Back Squat Every 2 Mins, 8 Sets 2 Sets of 5 at 70% 2 Sets of 3 at 80% 2 Sets of 2 at 85-90% 2 […]