CrossFit Nomad http://www.crossfitnomad.com Fri, 20 Jul 2018 01:00:07 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.7 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 July 20th – 2018 http://www.crossfitnomad.com/wod-july-20th-2018/ http://www.crossfitnomad.com/wod-july-20th-2018/#respond Fri, 20 Jul 2018 01:00:07 +0000 http://www.crossfitnomad.com/?p=5758 Let’s start the weekend off right with this partner workout. Grab a buddy and go “HAM” on this one. Make sure to scale the weight accordingly. If there is a need for two different kettlebells, please do so. Swinging something you can only get 5 – 10

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Let’s start the weekend off right with this partner workout. Grab a buddy and go “HAM” on this one. Make sure to scale the weight accordingly. If there is a need for two different kettlebells, please do so. Swinging something you can only get 5 – 10 repetitions off will slow your team down. After the workout there’s a “SUMMERBODY” workout to get those abs ready to show off at the pool this weekend. #NOMADNESS #MORETHANJUSTAGYM


WOD July 20th – 2018

“Parks and Wreck” – TEAMS OF 2 – AMRAP 20

  • 35/25 calorie bike or row
  • 50 kettlebell swings 
  • 35/25 calorie bike or row
  • 200m wreck bag run

RX: 70 – 53
SCALED OPTION: Weight on the kettlebell should be something you can complete 20+ repetitions of when fresh. For the wreck bags choose something you can consistently run with. Both partners will run with one bag

SUMMERBODY – EVERY 2 MINUTES FOR 8 MINUTES:

  • 20 weighted hollow rocks | quality over weight

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WOD July 19th – 2018 http://www.crossfitnomad.com/wod-july-19th-2018/ http://www.crossfitnomad.com/wod-july-19th-2018/#respond Thu, 19 Jul 2018 01:00:26 +0000 http://www.crossfitnomad.com/?p=5756 Today’s strength will start off by a heavy set of 3 reps of overhead squat from the rack. Couple of different ways of getting it overhead, which will be shown by the coaches. During the workout, make sure to scale accordingly as you don’t want to get

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Today’s strength will start off by a heavy set of 3 reps of overhead squat from the rack. Couple of different ways of getting it overhead, which will be shown by the coaches. During the workout, make sure to scale accordingly as you don’t want to get stuck on any part of this. If there aren’t enough rowers out, athletes can either use the bikes or we can stagger by a minute with no one “owning” a rower. #NOMADNESS #MORETHANJUSTAGYM


WOD July 19th – 2018

STRENGTH

  • Overhead squat | build to a heavy set of 3 reps | no more than 15 – 20 minutes or 8 sets

“Dilly Dilly” – AMRAP 12

  • 2 power snatches 
  • 4 overhead squats
  • 16/12 calorie row

RX: 135 – 95
SCALED OPTION: Pick a weight you know you can complete 15+ unbroken overhead squats when fresh. One barbell and all taken from the floor.

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WOD July 18th – 2018 http://www.crossfitnomad.com/wod-july-18th-2018/ http://www.crossfitnomad.com/wod-july-18th-2018/#respond Wed, 18 Jul 2018 01:00:11 +0000 http://www.crossfitnomad.com/?p=5754 Partner workout today to get you guys through halfway of the week. You will have a chance to choose what you want to do as your strength today, but pick something you think you’ll be doing during the workout as that’ll get you prepped for it. #NOMADNESS

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Partner workout today to get you guys through halfway of the week. You will have a chance to choose what you want to do as your strength today, but pick something you think you’ll be doing during the workout as that’ll get you prepped for it. #NOMADNESS #MORETHANJUSTAGYM


WOD July 18th – 2018

STRENGTH:

  • Push jerk/Push press | work up to a heavy 5RM for the day | no more than 8 sets or 15 – 20 minutes | athletes can choose today

“You Go I Go” – 10 ROUNDS – ALTERNATING EACH ROUND WITH A PARTNER – 15 MINUTE TIMECAP

  • 5 Shoulder-to-overhead 
  • 10 toes-to-bar
  • 15 wallballs 

RX: 165 – 105 | 20 – 14
SCALED OPTION: Pick a weight for the shoulder-to-overhead you know you can do unbroken. It will have to be cleaned from the ground. Same goes for the wallballs. You want to stick to going unbroken on this as much as possible

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WOD July 17th – 2018 http://www.crossfitnomad.com/wod-july-17th-2018/ http://www.crossfitnomad.com/wod-july-17th-2018/#respond Tue, 17 Jul 2018 01:00:34 +0000 http://www.crossfitnomad.com/?p=5752 “Fight Gone Bad” style workout today, but completely different. If there are a lot of athletes wanting to use the 50s, we can always go with a minute delay so everyone has a chance of using the heaviest weights. Week 4 of the pull-ups cycle, hopefully you’ve

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“Fight Gone Bad” style workout today, but completely different. If there are a lot of athletes wanting to use the 50s, we can always go with a minute delay so everyone has a chance of using the heaviest weights. Week 4 of the pull-ups cycle, hopefully you’ve all been sticking to it and completing it twice a week :). #NOMADNESS #MORETHANJUSTAGYM


WOD July 17th – 2018

STRENGTH – PULL-UP CYCLE (WEEK 4):

  • 8 pull-ups
  • 10 chin-ups
  • 6 neutral/narrow pull-ups
  • 6 chin-ups
  • 2 wide grip pull-ups

“Liquid Laugh” – 5 rounds – For Time – Score is total reps of all rounds

  • 1 minute front rack dumbbell step back lunges 
  • 1 minute double unders
  • 1 minute calorie bike/row or max 10m shuttle sprints
    1 minute rest 

RX: 50 – 35
SCALED OPTION: Keep a running count for score. Weight on the dumbbells should be something you can complete 30+ repetitions of without having to put the dumbbells down

 

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WOD July 16th – 2018 http://www.crossfitnomad.com/wod-july-16th-2018/ http://www.crossfitnomad.com/wod-july-16th-2018/#respond Mon, 16 Jul 2018 01:00:26 +0000 http://www.crossfitnomad.com/?p=5749 Today we’ll be doing our “SUMMERBODY” routines before class. The coach will go over this with you and make sure you are doing it correctly. For the workout, we’ll give you all some time to prepare and get ready for this one without having to jump straight

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Today we’ll be doing our “SUMMERBODY” routines before class. The coach will go over this with you and make sure you are doing it correctly. For the workout, we’ll give you all some time to prepare and get ready for this one without having to jump straight into it. #NOMADNESS #MORETHANJUSTAGYM


WOD July 16th – 2018

SUMMERBODY – DO THIS BEFORE THE WORKOUT AS A CLASS:

  • EMOM 5: 10/10 supinated dumbbell rows
  • EMOM 5: 10 dumbbell lat pull-over 

“TNT” – For Time – 15 minute timecap

  • 30 snatches 
  • 30 clean and jerks 
  • 30 thrusters 

RX: 95 – 65
SCALED OPTION: Choose a weight you feel comfortable moving 21+ repetitions when fresh. This should be for all three movements. Only one barbell

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WOD July 14th – 2018 http://www.crossfitnomad.com/wod-july-14th-2018/ http://www.crossfitnomad.com/wod-july-14th-2018/#respond Sat, 14 Jul 2018 01:00:08 +0000 http://www.crossfitnomad.com/?p=5747 No partner workout this time, but a fun benchmark. We incorporated this one awhile back with “Helen”, but now you’ll be doing just “Kelly” on your own. If you want to bring a friend to workout with you, you’re more than welcome to as it’ll be scaleable

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No partner workout this time, but a fun benchmark. We incorporated this one awhile back with “Helen”, but now you’ll be doing just “Kelly” on your own. If you want to bring a friend to workout with you, you’re more than welcome to as it’ll be scaleable for anyone! #NOMADNESS #MORETHANJUSTAGYM


WOD July 14th – 2018

“Kelly” – 5 rounds for time:

  • 400m run
  • 30 box jumps 
  • 30 wallballs 

RX: 24″ – 20″ | 20 – 14
SCALED OPTION: Adjust the weight or reps as needed. Try not to go in no more than 3 sets.

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WOD July 13th – 2018 http://www.crossfitnomad.com/wod-july-13th-2018/ http://www.crossfitnomad.com/wod-july-13th-2018/#respond Fri, 13 Jul 2018 01:00:31 +0000 http://www.crossfitnomad.com/?p=5745 One weight on the barbell today. Make sure to choose something you feel comfortable completing in no more than 2 sets. The limiting factor on this one will most likely be the squat snatches which we can scale by doing a power snatch and overhead squat. #NOMADNESS

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One weight on the barbell today. Make sure to choose something you feel comfortable completing in no more than 2 sets. The limiting factor on this one will most likely be the squat snatches which we can scale by doing a power snatch and overhead squat. #NOMADNESS #MORETHANJUSTAGYM


WOD July 13th – 2018

STRENGTH:

  • Squat snatch | find a heavy single | no more than 8 sets or 15 – 20 minutes

WOD – “Over and Out” – For Time

  • 20 power snatches 
  • 20 lateral barbell burpees
  • 20 overhead squats 
  • 20 lateral barbell burpees
  • 20 squat snatches 

RX: 95 – 65
SCALED OPTION: Weight on the barbell should be something you feel comfortable completing in no more than 2 sets. Make sure to just use one barbell

SUMMERBODY – 3 ROUNDS:

  • Weighted plank | 1 minute | 1 minute rest between sets

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WOD July 12th – 2018 http://www.crossfitnomad.com/wod-july-12th-2018/ http://www.crossfitnomad.com/wod-july-12th-2018/#respond Thu, 12 Jul 2018 01:00:51 +0000 http://www.crossfitnomad.com/?p=5743 Doing some bench press before we do two five minute AMRAPs. Make sure to scale accordingly as you’ll definitely want to move through this one quickly. For the bench press, make sure you have a spotter to watch you once you get close to your 1RMs. #NOMADNESS

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Doing some bench press before we do two five minute AMRAPs. Make sure to scale accordingly as you’ll definitely want to move through this one quickly. For the bench press, make sure you have a spotter to watch you once you get close to your 1RMs. #NOMADNESS #MORETHANJUSTAGYM


WOD July 12th – 2018

STRENGTH

  • Bench press | find your 1RM for the day | no more than 8 sets or 15 – 20 minutes  

“Fun Followed By Fun” – two 5 minute AMRAPs – score is total rounds + reps of both AMRAPs

AMRAP 5:

  • 25 double unders
  • 3 pull-ups
  • 25 double unders
  • 6 pull-ups
  • 25 double unders
  • 9 pull-ups
    Etc

REST 2 MINUTES – THEN AMRAP 5:

  • 3 calorie row/bike
  • 3 handstand push-ups
  • 6 calorie row/bike
  • 6 handstand push-ups
  • 9 calorie row/bike
  • 9 handstand push-ups
    Etc

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WOD July 11th – 2018 http://www.crossfitnomad.com/wod-july-11th-2018/ http://www.crossfitnomad.com/wod-july-11th-2018/#respond Wed, 11 Jul 2018 01:00:08 +0000 http://www.crossfitnomad.com/?p=5741 Today’s strength is incorporated in the workout. Just make sure you scale it accordingly so that you can move through it pretty quickly and not get stuck on the clean and jerks. After the workout you’ll have some time to work on that “SUMMERBODY”. #NOMADNESS #MORETHANJUSTAGYM WOD

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Today’s strength is incorporated in the workout. Just make sure you scale it accordingly so that you can move through it pretty quickly and not get stuck on the clean and jerks. After the workout you’ll have some time to work on that “SUMMERBODY”. #NOMADNESS #MORETHANJUSTAGYM


WOD July 11th – 2018

“Power Hour” – For Time

  • 50 clean and jerks 
    On the minute – 5 toes-to-bar | starting with 5 toes-to-bar

RX: 135 – 95
SCALED OPTION: Use the weight you’ve used “Grace” before. You should be able to do smaller sets on these

SUMMERBODY – 3 ROUNDS:

  • 10/10 barbell back loaded bulgarian split squats
  • 15/15 landmine oblique rotations

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WOD July 10th – 2018 http://www.crossfitnomad.com/wod-july-10th-2018/ http://www.crossfitnomad.com/wod-july-10th-2018/#respond Tue, 10 Jul 2018 01:00:40 +0000 http://www.crossfitnomad.com/?p=5735 Week 3 of the pull-up cycle. Make sure to be consistent with it and do the second time whenever you can either before or after another class this week. The workout will be a tough one, so be sure to scale accordingly. #NOMADNESS #MORETHANJUSTAGYM WOD July 10th

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Week 3 of the pull-up cycle. Make sure to be consistent with it and do the second time whenever you can either before or after another class this week. The workout will be a tough one, so be sure to scale accordingly. #NOMADNESS #MORETHANJUSTAGYM


WOD July 10th – 2019

STRENGTH – PULL-UP CYCLE (WEEK 3):

  • 8 pull-ups
  • 6 chin-ups
  • 5 neutral/narrow pull-ups
  • 6 chin-ups

WOD – “Jack Squat” – For Time – 21/15/9 OF:

  • Front squat 
  • Kettlebell swings 
  • 400m run | 3 total runs

RX: 135 – 95 | 70 – 53
SCALED OPTION: Find a weight you feel comfortable completing 21+ repetitions on the kettlebell swings and the front squats. It’s still fine to break during the 21s/15s.

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