Today’s WOD*

Each day a new WOD is posted and it’s part of a complete program designed to improve your strength and conditioning.

View today’s WOD for each class below and we look forward to seeing you at the gym.

5/25/19 – QuickFit

Nuclear CrossFit – QuickFit

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Metcon (No Measure)

8 min EMOM

Min 1: 12 Ring Push Ups

Min 2: 15/10 Cal Row

Rest 1 Min

8 min EMOM

Min 1: 10 Ring Dips

Min 2: 15 Barbell Bent over Rows

5/23/19 – QuickFit

Nuclear CrossFit – QuickFit

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Metcon (AMRAP – Reps)

15 min AMRAP

Max Wall Ball Shots

*Every time you break, perform 3 Burpees and a 100m Run*

**Only WBS are your score**

5/23/19 CrossFit

Nuclear CrossFit – CrossFit

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Metcon (Time)

Teams of 3

Buy in: 120/90 Calorie Bike

150 DU

60 DB Box Step Overs (50s/35s) (24/20)

60 Shoulder to Overhead (95/65)

150 DU

60 DB Box Step Overs (50s/35s) (24/20)

45 Shoulder to Overhead (135/95)

150 DU

60 DB Box Step Overs (50s/35s) (24/20)

30 Shoulder to Overhead (185/135)

Buy out: 120/90 Calorie Bike

*30min time cap

5/22/19 CrossFit

Nuclear CrossFit – CrossFit

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Paused Front Squat (Build to a heavy set of 2)

Hang Clean (Find a heavy single )

*Squat Clean

Dirt Nap (Time)

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

5/21/19 – QuickFit

Nuclear CrossFit – QuickFit

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Metcon (No Measure)

16 min EMOM

Min 1: Max Bulgarian Split Squats (Left)

Min 2: Max Bulgarian Split Squats (Right)

Min 3: Max Hip Thrusts

Min 4: Rest

*All movements are with one DB*

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