CrossFit Nomad http://www.crossfitnomad.com Fri, 15 Dec 2017 03:34:05 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.1 https://i2.wp.com/www.crossfitnomad.com/wp-content/uploads/2015/11/cropped-cfnomadfblogo.jpg?fit=32%2C32 CrossFit Nomad http://www.crossfitnomad.com 32 32 102382908 WOD December 15th – 2017 http://www.crossfitnomad.com/wod-december-15th-2017/ http://www.crossfitnomad.com/wod-december-15th-2017/#respond Fri, 15 Dec 2017 02:00:39 +0000 http://www.crossfitnomad.com/?p=4861 Week 2 of box squats. All sets should be done capable of being done with perfect form and explosiveness. Today’s metcon is going to challenge you in a new way. The use of dumbbells always provides a new challenge so you may want to evaluate your weight

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Week 2 of box squats. All sets should be done capable of being done with perfect form and explosiveness. Today’s metcon is going to challenge you in a new way. The use of dumbbells always provides a new challenge so you may want to evaluate your weight choices choosing lighter vs heavier. #NOMADNESS #MORETHANJUSTAGYM


WOD December 15th – 2017

Strength:

  • 1: wide stance box squat | 8 sets of 3 reps @ 65% every 60 seconds | use a box that will get you parallel
  • 2: metcon dumbbell warm-up | 2 rounds of (rest 90 seconds):
    – 5 dumbbell power cleans
    – 5 dumbbel thrusters
    – 5 burpees

“Happy Friday” – score is FINAL AMRAP score 

in a 4 minute window:

  • 20 dumbbell power cleans
  • 20 dumbbell thrusters
    remaining time max rounds of:
  • 5 dumbbell thrusters
  • 5 burpees

rest 4 minutes

AMRAP 4 minutes:

  • 5 dumbbell thrusters
  • 5 burpees

RX: 50 – 30
L3: 40 – 20
L2: 30 – 15
L1: 25 – 10 | barbell deadlifts for power cleans | 95 – 65

Extra Credit – 4 rounds of:

  • double kettlebell front step-ups | 6 each side
  • kettlebell suitcase deadlift | 6 each side
    rest as needed between sets

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WOD December 14th – 2017 http://www.crossfitnomad.com/wod-december-14th-2017/ http://www.crossfitnomad.com/wod-december-14th-2017/#respond Thu, 14 Dec 2017 02:00:04 +0000 http://www.crossfitnomad.com/?p=4859 Your 30 seconds of work should be around 85% of your max effort. Determine what this will be for you early in the workout. For example, 12 calories and hold it all for 10 rounds. #NOMADNESS #MORETHANJUSTAGYM WOD December 14th – 2017 “GPP” – 10 rounds of

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Your 30 seconds of work should be around 85% of your max effort. Determine what this will be for you early in the workout. For example, 12 calories and hold it all for 10 rounds. #NOMADNESS #MORETHANJUSTAGYM


WOD December 14th – 2017

“GPP” – 10 rounds of – score is what you ate for breakfast today (don’t lie :D)

  • single arm farmer carry | 50 feet each side | 70 – 53
  • 30 seconds hard effort row – bike – or 50m shuttle sprint | rest 60 seconds

“Finisher” – 3 sets of:

  • 20 banded lat pulldowns
  • 15 dumbbell front raises
  • 10 kettlebell hammer curls
    rest 10 seconds between movements | rest 60 seconds after all 3

Extra Credit:

  • run – row – bike for 10 minutes at conversational pace OR sledpull powerwalk for 10 minutes | max distance at 1/2 bodyweight

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WOD December 13th – 2017 http://www.crossfitnomad.com/wod-december-13th-2017/ http://www.crossfitnomad.com/wod-december-13th-2017/#respond Wed, 13 Dec 2017 02:00:45 +0000 http://www.crossfitnomad.com/?p=4857 Week 1 of speed work with the hang power snatches. All sets we are looking for refining technique. Use a moderate load or 70% of snatch. Benchmark workout that is about managing grip fatigue. Snatches are intended to be light and to be done close to unbroken!

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Week 1 of speed work with the hang power snatches. All sets we are looking for refining technique. Use a moderate load or 70% of snatch. Benchmark workout that is about managing grip fatigue. Snatches are intended to be light and to be done close to unbroken! #NOMADNESS #MORETHANJUSTAGYM


WOD December 13th – 2017

Strength:

  • a: hang power snatch | 6 sets of 3 reps @ 70% | rest 90 seconds | this is 6 work sets
  • b: banded pull-apart at eye level | 10 slow and controlled reps | rest 30 seconds

“Up The Wall” – AMRAP 11 minutes

  • 1 rope climb
  • 10 toes-to-bar
  • 15 power snatches

RX+: legless rope climb | 95 – 65
RX: 75 – 55
L3: 65 – 35 | 3 strict chin-ups
L2: 55 – 25 | 3 strict banded chin-ups
L1: 45 – 25 | 8 ring rows

Extra Credit – 4 rounds of:

  • 8 alternating dumbbell curls
  • 8 dumbbell tricep extensions from the floor with a 1 count pause
  • banded alphabet | rotate sides each set

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WOD December 12th – 2017 http://www.crossfitnomad.com/wod-december-12th-2017/ http://www.crossfitnomad.com/wod-december-12th-2017/#respond Tue, 12 Dec 2017 02:00:05 +0000 http://www.crossfitnomad.com/?p=4892 Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this will get your lungs pretty quickly and you don’t want to hit muscle fatigue too fast. Go light today, trust us :). #NOMADNESS #MORETHANJUSTAGYM WOD December 12th

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Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this will get your lungs pretty quickly and you don’t want to hit muscle fatigue too fast. Go light today, trust us :). #NOMADNESS #MORETHANJUSTAGYM


WOD December 12th – 2017

“Fight Gone Bad” – score is total reps – 3 rounds of:

  • 1 minute of wallballs
  • 1 minute of sumo deadlift high pulls
  • 1 minute of box jumps
  • 1 minute of push press
  • 1 minute of row for calories
    1 minute rest

RX: 20 – 14 | 75 – 55 | 20″
L2: 14 – 10 | 65 – 35 | 20″ – 15″
L1: 10 – 8 | 45 – 25 | 20″ – 15″ box step-ups
Alternate option: if not enough rowers, start somewhere else

Extra Credit – grab a band and complete:

  • 50 banded hammer curls
  • 100 single arm banded pushdowns | 50 each
  • 10 second banded pallof iso hold on each side after each set of hammer curls/pushdowns

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WOD December 11th – 2017 http://www.crossfitnomad.com/wod-december-11th-2017/ http://www.crossfitnomad.com/wod-december-11th-2017/#respond Mon, 11 Dec 2017 02:00:55 +0000 http://www.crossfitnomad.com/?p=4854 The barbell glute bridge is a new movement today, but the intent is to directly target the glute max. Benchmark workout today with heavy goblet squats and kettlebell swings. Break your sets early to avoid redlining! #NOMADNESS #MORETHANJUSTAGYM WOD December 11th – 2017 Strength: 1: barbell glute

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The barbell glute bridge is a new movement today, but the intent is to directly target the glute max. Benchmark workout today with heavy goblet squats and kettlebell swings. Break your sets early to avoid redlining! #NOMADNESS #MORETHANJUSTAGYM


WOD December 11th – 2017

Strength:

  • 1: barbell glute bridge | 5 sets of 8 reps as heavy as possible | rest 60 seconds | 1 count squeeze at the top
  • 2: warm-up heavy kettlebell swings/goblet squats | 3 sets of 3 – 5 reps each | rest 60 seconds

“Pavement” – 4 rounds for time – 15 minute timecap

  • 15 kettlebell swings
  • 30 double unders
  • 15 goblet squats
  • 30 double unders

RX: 70 – 53
L3: 53 – 35
L2: 45 – 25 | 30 seconds of double under attempts
L1: 35 – 25 russian swings | 50 singles each set

Extra Credit: 

  • 1: reverse hyper | 4 sets of 15 reps | rest 90 seconds OR front rack reverse lunges | 4 sets of 6 reps each side | rest 90 seconds
  • 2: side plank | 3 sets of 10 – 20 seconds each side | rest 30 seconds

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WOD December 10th – 2017 “SUNDAY FUNDAY” http://www.crossfitnomad.com/wod-december-10th-2017-sunday-funday/ http://www.crossfitnomad.com/wod-december-10th-2017-sunday-funday/#respond Sun, 10 Dec 2017 02:00:00 +0000 http://www.crossfitnomad.com/?p=4848 Keep sets light with OHS and focus on perfect technique/positioning. You may go up if the coach approves your technique. GPP workout today. The sledpushes should be heavy as well as carries. You are adding weight each round for sledpushes ending at your heaviest push for the

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Keep sets light with OHS and focus on perfect technique/positioning. You may go up if the coach approves your technique. GPP workout today. The sledpushes should be heavy as well as carries. You are adding weight each round for sledpushes ending at your heaviest push for the day! #NOMADNESS #MORETHANJUSTAGYM


WOD December 10th – 2017 “SUNDAY FUNDAY” 

Strength:

  • tempo overhead squats | 4 sets of 4 reps | adding weight only if form permits | rest 90 seconds | 3 – 1 x 1 tempo

“Sunday Funday #10” – 10 rounds of – 20 minute timecap – score is heaviest load achieved 

  • 50m heavy sledpush
  • 50m heavy farmer carry
    rest 60 seconds after each set

RX: athletes choice of weight | make sure to add weight to sled each set

Extra Credit – As Fast As Possible:

  • 100 double leg banded leg curls
  • 75 banded pull-aparts
  • 50 walking weighted lunges
  • 30 reverse crunches + deadbug

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WOD December 9th: Toys for Tots http://www.crossfitnomad.com/wod-december-9th-toys-tots/ http://www.crossfitnomad.com/wod-december-9th-toys-tots/#respond Sat, 09 Dec 2017 15:04:38 +0000 http://www.crossfitnomad.com/?p=4878 We will be hosting a Naughty or Nice event and donating all the toys to Toys to Tots.   NAUGHTY (Rx’d division) 12 min. Ascending Ladder 3.3.3.6.6.6.9.9.9… Hang Power Clean 115/85 Burpee over Bar Wall Ball 20/14 Men use 115 lbs. Women use 85 lbs.   NICE

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We will be hosting a Naughty or Nice event and donating all the toys to Toys to Tots.

 

NAUGHTY (Rx’d division)

12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

  • Hang Power Clean 115/85
  • Burpee over Bar
  • Wall Ball 20/14

Men use 115 lbs.
Women use 85 lbs.

 

NICE (Scaled division)

12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

  • Hang Power Clean 95/65
  • Burpee over Bar
  • Wall Ball 14/10

Men use 95 lbs.
Women use 65 lbs.

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WOD December 8th – 2017 http://www.crossfitnomad.com/wod-december-8th-2017/ http://www.crossfitnomad.com/wod-december-8th-2017/#respond Fri, 08 Dec 2017 02:00:16 +0000 http://www.crossfitnomad.com/?p=4846 Dynamic effort work today. Take about 3 – 4 sets and build to work weight for box squats. Then perform sets of 3 reps every 60 seconds. This should go straight into the speed deadlifts performing 1 rep every 30 seconds. The coach will probably have a

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Dynamic effort work today. Take about 3 – 4 sets and build to work weight for box squats. Then perform sets of 3 reps every 60 seconds. This should go straight into the speed deadlifts performing 1 rep every 30 seconds. The coach will probably have a timer ready for you guys. Benchmark workout that will challenge your lunges and hips. Try to complete unbroken reps for as long as possible with your deadlifts, but make sure you’re staying neutral and not hurting your spine! #NOMADNESS #MORETHANJUSTAGYM


WOD December 8th – 2017

Strength:

  • 1: wide stance box squat | 8 sets of 3 reps @ 60% every 60 seconds | use a 15″ box (you should be parallel)
  • 2: speed deadlift | 6 sets of 1 rep @ 70% every 30 seconds

“Chuck Taylors” – AMRAP 8 minutes

  • 10 deadlifts
  • 10 burpees

RX: 225 – 155
L3: 185 – 125
L2: 155 – 105
L1: 135 – 95

Extra Credit – 4 rounds of:

  • goblet reverse lunges | 8 reps each side
  • kettlebell suitcase deadlift | 8 reps each side
    rest as needed between sets

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WOD December 7th – 2017 http://www.crossfitnomad.com/wod-december-7th-2017/ http://www.crossfitnomad.com/wod-december-7th-2017/#respond Thu, 07 Dec 2017 02:00:15 +0000 http://www.crossfitnomad.com/?p=4844 Today’s workout is a great chance for you to communicate with your partner what strategy is key to getting the fastest time. This is pretty much three benchmark workouts put into one. One person working at a time of course :). #NOMADNESS #MORETHANJUSTAGYM WOD December 7th –

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Today’s workout is a great chance for you to communicate with your partner what strategy is key to getting the fastest time. This is pretty much three benchmark workouts put into one. One person working at a time of course :). #NOMADNESS #MORETHANJUSTAGYM


WOD December 7th – 2017

“Girls Gone Wild” – in teams of 2 – 40 minute timecap – one person working at a time 

  • 1 mile run
  • 150 wallballs
  • 30 power snatches
  • 30 clean and jerks
  • 1 mile run

RX: 20 – 14 | 135 – 95
L3: 115 – 75
L2: 14 – 10 | 95 – 65
L1: 10 – 8 | dumbbell snatch from floor | dumbbell push press for clean and jerks
Alternate scaling option: 2k row for the 1 mile run | 7 minutes on the bike

Extra Credit: 

  • 50 banded hammer curls
  • 100 single arm banded pushdowns | 50 each
  • 2 sets of banded alphabets | each side

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WOD December 6th – 2017 http://www.crossfitnomad.com/wod-december-6th-2017/ http://www.crossfitnomad.com/wod-december-6th-2017/#respond Wed, 06 Dec 2017 02:00:26 +0000 http://www.crossfitnomad.com/?p=4842 If you were here last Wednesday try to add 5 – 10 pounds to the weight used but still maintain bar speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort. The goal of today’s metcon is

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If you were here last Wednesday try to add 5 – 10 pounds to the weight used but still maintain bar speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort. The goal of today’s metcon is to sustain 85 – 90% pace for each set. All rounds should be fast and unbroken. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90 seconds of rest per set. #NOMADNESS #MORETHANJUSTAGYM


WOD December 6th – 2017

Strength:

  • speed floor press | 9 sets of 3 reps every 60 seconds @ 65% of two weeks 3RM or moderate weight | add from last week | pause for 1 count on each rep | stick to your bench press grip | you may do the same as above, but do it as in a close grip bench press

“Strength In The METCON?” – every 4 minutes for 5 cycles 

  • 10 pull-ups
  • 10 front squats
  • 10 push press

RX+: chest-to-bar pull-ups
RX: 135 – 95
L3: 8 band assisted pull-ups | 115 – 75
L2: 8 band assisted chin-ups | 95 – 65
L1: 10 ring rows per round | 65 – 35

Extra Credit – 3 rounds of:

  • 8 ring or inverted rows with a 2 count pause
  • 12 dumbbell tricep extensions from the floor with a 1 count pause
  • 20 RKC plank
    rest as needed

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