CrossFit Nomad http://www.crossfitnomad.com Mon, 22 Oct 2018 01:00:32 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.8 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 October 22nd – 2018 http://www.crossfitnomad.com/wod-october-22nd-2018/ http://www.crossfitnomad.com/wod-october-22nd-2018/#respond Mon, 22 Oct 2018 01:00:32 +0000 http://www.crossfitnomad.com/?p=6015 Strict pull-ups as the strength today. The reps have gone down, so be sure to add a little weight or grab a lighter band if possible. You want to keep it challenging for yourself. As for the workout, make sure that you know you can do 10

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Strict pull-ups as the strength today. The reps have gone down, so be sure to add a little weight or grab a lighter band if possible. You want to keep it challenging for yourself. As for the workout, make sure that you know you can do 10 unbroken reps at the prescribed weight before choosing it. #NOMADNESS #MORETHANJUSTAGYM


WOD October 22nd – 2018

STRENGTH – EMOM 8 MINUTES OF:

  • 4 strict pull-ups | increase loading from previous week

WOD – October 22nd, 2018 – 10/9/8/7/6/5/4/3/2/1 FOR TIME OF:

  • push press
  • chest-to-bar pull-ups

RX: 155 – 105

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WOD October 20th – 2018 http://www.crossfitnomad.com/wod-october-20th-2018/ http://www.crossfitnomad.com/wod-october-20th-2018/#respond Sat, 20 Oct 2018 01:00:29 +0000 http://www.crossfitnomad.com/?p=6013 A fun team workout on Saturday to kick off the weekend. Remember we only have one class on Saturday, which is the 9:00 AM class. Be sure to show up for this one and as always you are more than welcome to bring a friend and do

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A fun team workout on Saturday to kick off the weekend. Remember we only have one class on Saturday, which is the 9:00 AM class. Be sure to show up for this one and as always you are more than welcome to bring a friend and do this workout with them and let them experience the Nomad community! #NOMADNESS #MORETHANJUSTAGYM


WOD October 20th – 2018

WOD – “Braswell” – TEAMS OF 3 – AMRAP 40 MINUTES OF:

  • 24 burpees
  • 18 hang power cleans
  • 36 wallballs
  • 200m sandbag run

RX: 95 – 65 | 20 – 14 | 60 – 40
NOTE: one parter runs with the sandbag while the other two teammates work through the movements. For teammates working through the movements only one teammate can work at a time. Maintain the same rotation for the sandbag run. There will be one teammate running at all times.

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WOD October 19th – 2018 http://www.crossfitnomad.com/wod-october-19th-2018/ http://www.crossfitnomad.com/wod-october-19th-2018/#respond Fri, 19 Oct 2018 01:00:48 +0000 http://www.crossfitnomad.com/?p=6011 Tough hero workout today, so be sure to scale it correctly as it’s a long 20 minutes. Before we start the workout we’ll be doing some drills to make sure you guys are ready and know exactly what you’ll be doing during the workout. #NOMADNESS #MORETHANJUSTAGYM WOD

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Tough hero workout today, so be sure to scale it correctly as it’s a long 20 minutes. Before we start the workout we’ll be doing some drills to make sure you guys are ready and know exactly what you’ll be doing during the workout. #NOMADNESS #MORETHANJUSTAGYM


WOD October 19th – 2018

SKILL:

  • HSPU/pike push-up | we’ll be spending some time on these as they’ll be coming back in the workout

WOD – “Nate” – AMRAP 20 MINUTES OF:

  • 2 muscle-ups
  • 4 HSPUs
  • 8 kettlebell swings

RX: 70 – 53

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WOD October 18th – 2018 http://www.crossfitnomad.com/wod-october-18th-2018/ http://www.crossfitnomad.com/wod-october-18th-2018/#respond Thu, 18 Oct 2018 01:00:11 +0000 http://www.crossfitnomad.com/?p=6009 Some deadlifting before the workout as well. Make sure to spend time on your form and mobility before going to your heavier sets. Regarding the workout, scale it to something you feel comfortable breaking the deadlifts in no more than 3 sets. #NOMADNESS #MORETHANJUSTAGYM WOD October 18th

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Some deadlifting before the workout as well. Make sure to spend time on your form and mobility before going to your heavier sets. Regarding the workout, scale it to something you feel comfortable breaking the deadlifts in no more than 3 sets. #NOMADNESS #MORETHANJUSTAGYM


WOD October 18th – 2018

STRENGTH – E3MOM FOR 15 MINUTES:

  • deadlift | heavy set of 3 reps or 5 sets of 3 reps @ 75 – 80% of 1RM | increase loading from previous week, but make sure to stick with what you chose

WOD – October 18th, 2018 – 2 ROUNDS FOR TIME OF:

  • 30 deadlifts
  • 30 bar facing burpees

RX: 185 – 125

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WOD October 17th – 2018 http://www.crossfitnomad.com/wod-october-17th-2018/ http://www.crossfitnomad.com/wod-october-17th-2018/#respond Wed, 17 Oct 2018 01:00:59 +0000 http://www.crossfitnomad.com/?p=6007 A great day for everyone to work on their double-unders, so make sure to show up for this one! Take whatever you learn from your coach and try and come in a little earlier or stay a little bit after on other days to work on those

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A great day for everyone to work on their double-unders, so make sure to show up for this one! Take whatever you learn from your coach and try and come in a little earlier or stay a little bit after on other days to work on those double unders. #NOMADNESS #MORETHANJUSTAGYM


WOD October 17th – 2018

SKILL:

  • Double-unders | coaches will all have a different approach | be sure to spend a lot of time on these outside of class

WOD – October 17, 2018 – 4 ROUNDS FOR TIME OF:

  • 15 bench press
  • 15/12 calorie row
  • 60 double unders

RX: 135 – 85

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WOD October 16th – 2018 http://www.crossfitnomad.com/wod-october-16th-2018/ http://www.crossfitnomad.com/wod-october-16th-2018/#respond Tue, 16 Oct 2018 01:00:37 +0000 http://www.crossfitnomad.com/?p=6005 Push press and heavy clean and jerks for the workout today. Make sure to warm-up those shoulders properly before starting your push press. You have two options just like last week, however make sure to stick with your choices as you don’t want to be changing it

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Push press and heavy clean and jerks for the workout today. Make sure to warm-up those shoulders properly before starting your push press. You have two options just like last week, however make sure to stick with your choices as you don’t want to be changing it each week. #NOMADNESS #MORETHANJUSTAGYM


WOD October 16th – 2018 

STRENGTH – E3MOM FOR 15:

  • push press | heavy set of 3 reps or 5 sets of 3 reps at 75 – 80% of 1RM | increase load from previous week

WOD – October 16, 2018 – AMRAP 6 MINUTES:

  • 3 clean and jerks
  • 30 sit-ups

RX: 185 – 125
RX+: 15 GHD sit-ups

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WOD October 13th – 2018 http://www.crossfitnomad.com/wod-october-13th-2018/ http://www.crossfitnomad.com/wod-october-13th-2018/#respond Sat, 13 Oct 2018 01:00:03 +0000 http://www.crossfitnomad.com/?p=6001 Another hero workout on a Saturday. Grab a partner and enjoy the pain together! #NOMADNESS #MORETHANJUSTAGYM WOD October 13th – 2018 WOD – “Loredo” – IN TEAMS OF 2 – 6 ROUNDS FOR TIME OF – PARTITION ANY WAY YOU WANT  48 squats 48 push-ups 48 lunges

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Another hero workout on a Saturday. Grab a partner and enjoy the pain together! #NOMADNESS #MORETHANJUSTAGYM


WOD October 13th – 2018

WOD – “Loredo” – IN TEAMS OF 2 – 6 ROUNDS FOR TIME OF – PARTITION ANY WAY YOU WANT 

  • 48 squats
  • 48 push-ups
  • 48 lunges
  • 800m run

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WOD October 12th – 2018 http://www.crossfitnomad.com/wod-october-12th-2018/ http://www.crossfitnomad.com/wod-october-12th-2018/#respond Fri, 12 Oct 2018 01:00:30 +0000 http://www.crossfitnomad.com/?p=5999 Gymnastic skill work before the workout. This will be a great day for some of the guys and gals to get their first kipping pull-up or their first ring muscle-up. Make sure to listen to your coaches cues as you’ll want to get the most out of

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Gymnastic skill work before the workout. This will be a great day for some of the guys and gals to get their first kipping pull-up or their first ring muscle-up. Make sure to listen to your coaches cues as you’ll want to get the most out of it. During the workout scale the ring muscle-ups to whatever the coach wants you to do. We recommend doing singles on the squat cleans. #NOMADNESS #MORETHANJUSTAGM


WOD October 12th – 2018

SKILL:

  • kipping pull-ups or ring muscle-ups | spend some time on these with the coaches cues

WOD – October 12th – 3 ROUNDS FOR TIME OF:

  • 5 ring muscle-ups
  • 10 squat cleans
  • 20 box jumps

RX: 135 – 95 | 24″ – 20″

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WOD October 11th – 2018 http://www.crossfitnomad.com/wod-october-11th-2018/ http://www.crossfitnomad.com/wod-october-11th-2018/#respond Thu, 11 Oct 2018 01:00:56 +0000 http://www.crossfitnomad.com/?p=5997 Some olympic weightlifting before the workout. You will have plenty of time to work on your form and perfect it before you start the workout. In the workout, make sure to grab a weight you could hold on for about 5 reps unbroken when fresh. It’s ok

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Some olympic weightlifting before the workout. You will have plenty of time to work on your form and perfect it before you start the workout. In the workout, make sure to grab a weight you could hold on for about 5 reps unbroken when fresh. It’s ok for it to be a little bit heavier as usual, but you still want to get in a couple of reps before the time is up. #NOMADNESS #MORETHANJUSTAGYM


WOD October 11th – 2018

STRENGTH:

  • power snatch | 20 minutes to work up to a heavy single | keep form a priority over weight, but try and find a heavier weight as usual

WOD – October 11th – IN A 10 MINUTE WINDOW:

  • run 1 mile
  • AMREP power snatch in remaining time

RX: 115 – 75

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WOD October 10th – 2018 http://www.crossfitnomad.com/wod-october-10th-2018/ http://www.crossfitnomad.com/wod-october-10th-2018/#respond Wed, 10 Oct 2018 01:00:54 +0000 http://www.crossfitnomad.com/?p=5995 Pull-ups as the strength just like last week. Make sure that you guys consistently show up for these kind of things as they definitely help improve your overall strength. On the workout today, try and work on keeping the wall balls to a maximum of two sets

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Pull-ups as the strength just like last week. Make sure that you guys consistently show up for these kind of things as they definitely help improve your overall strength. On the workout today, try and work on keeping the wall balls to a maximum of two sets (try and shoot for unbroken). #NOMADNESS #MORETHANJUSTAGYM


WOD October 10th – 2018

STRENGTH – E2MOM FOR 8 MINUTES:

  • 5 strict pull-ups

WOD – October 10th – 4 ROUNDS FOR TIME OF:

  • 18 wall balls
  • 15 pull-ups
  • 12 kettlebell swings
  • 9 HSPU

RX: 20 – 14 | 70 – 53

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