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20190323

Workout:

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

Men use 95 lbs

Women use 65 lbs

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20190322

Skill:

5 Sets of

100ft OH Carry

- switch arms every 50ft

Workout:

30 Rounds of

:30s ON/:30s OFF

Alternate between

Ski/Row/Bike

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20190321

Skill:

5 Rounds

1 Min ON/OFF

Hip Extensions

Workout:

For time:

28-21-15-9

Calorie Row

GHD Sit Up

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20190320

Skill:

Back Squat

4 x 8 Reps

- increasing weight

Workout:

For time:

80 Wall Balls (14/20)

60 Chest-to-bar Pull Ups

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20190319

Skill:

Build to a Heavy Pause power clean

- deadlift the bar to below the knees and count to 3 before cleaning it

Workout:

On the minute for 20 minutes:

Odd: 3 Power Cleans (155/225)

Even: 10 Burpee Over Bar

*add one rep to the burpee each set

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20190318

Skill:

Snatch Balance

5 Sets of 3 Reps

- increasing weight

Workout:

As many reps as possible in 12 minutes:

5 Ring Dips

10 Toes-to-bar

15 Overhead Squats (65/95)

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20190314

Skill:

Build to a Heavy

1 Power Clean + 1 Squat Clean + 1 Push Jerk + 1 Split Jerk

Workout:

For time:

Buy in, 25 Burpee Facing Bar

5-4-3-2-1

Power Snatch (95/135)

Power Clean + Push Jerk (95/135)

Buy out, 25 Burpee Facing Bar

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20190313

Skill:

5 Sets of

15 Good Mornings

15 Pendlay Rows

Workout:

As many rounds as possible in 20 minutes:

15 DB Thrusters @(35/50)

15 Box Jumps (20/24)

15 Push Ups

15 Calorie Row

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20190312

Skill:

Bench Press

10 x 1 Rep

every :90s hit 1 rep

weight start at 50% of 1-rep max and build to above 90% of 1-rep max

Workout:

For time:

30-20-10

Strict Pull Up

Strict Ring dip

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20190311

Skill:

Build to a Heavy 3 Position Squat Snatch

- floor, below the knees, above the knees

Workout:

For time:

5 Rounds

100 Double unders

25 Toes-to-bar

5 Squat Snatch (135/185)

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20190309

Workout:

For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk

50-lb. dumbbell, 24-in. box 
Time cap: 10 minutes

** Want to see how to to prepare for this workout? Click the Class Outline button below! **

**Class Outlines are provided daily with the NCR Program on Beyond the Whiteboard

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20190307

Skill:

On the minute for 16 minutes:

Odd: 2 Rope Climbs

Even: 15 Burpees

Workout:

“Isabel”

For Time:

30 Power Snatch (95/135)

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20190306

Skill:

10 Sets of

1 Weighted Pull Up

1 Weighted Dip

Workout:

For time:

50 Handstand push ups

50 Chest-to-bar

50 Alternating Pistols

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20190305

Skill:

Deadlift

5-4-3-2-1

- increasing weight with each set

Workout:

On the minute for 20 minutes:

Odd: 10 DB Power Cleans (35/50)

Even: 15 Calorie Bike

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20190304

Skill:

Build to a Heavy

Snatch High Pull + 2 Hang Squat Snatch +

Workout:

For time:

12-9-6-3

Overhead Squat (105/155)

Bar Muscle UP

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20190302

19.2

8 min CAP:

25 toes-to-bars

50 double-unders

15 squat cleans (weight #1)

25 toes-to-bars

50 double-unders

13 squat cleans (weight #2)

If completed, before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bar

50 double-unders

11 squat cleans (weight #3)

Repeat this pattern twice more with heavier barbells and fewer reps…

**Go to games.crossfit.com for full workout details.

Want to see how we would run this workout at CrossFit NCR? Click the link below!

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20190301

Skill:

On the minute for 16 minutes:

Odd: 200m Row

Even: :45s Plank

Workout:

Running Beep Test

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20190223

19.1

15 min AMRAP:

19 Wall balls

19 calorie Row

* Click below for how to run this over 60 minutes for your athletes!

*Class outline also contains tips for performance!


There’s more where that came from: Subscribe to The NCR Program - Affiliate on CrossFit Beyond The Whiteboard for daily class outlines for all our workouts.


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20190222

Skill:

On the minute for 10 minutes:

100ft Single Arm OH Carry

*switch hands every 50ft

Workout:

As many reps as possible in 20 minutes:

15 Calorie Bike

5 Burpee

15 Box Jump + Step Down (20/24)

5 Burpee

15 Calorie Row

5 Burpees

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