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.

5/30/19 – QuickFit

Nuclear CrossFit – QuickFit

View Public Whiteboard

Metcon (Weight)

EMOM x 20

Min 1: Max DB Floor Press (Right Arm)

Min 2: Max DB Bent Over Rows (Right Arm)

Min 3: Max DB Floor Press (Left Arm)

Min 4: Max DB Bent Over Rows (Left Arm)

Min 5: Rest
*Score today is the DB weight used.

5/29/19 – QuickFit

Nuclear CrossFit – QuickFit

View Public Whiteboard

Metcon (AMRAP – Reps)

4 Rounds

200m Run

Max DB Strict Press
*Come in from the run and complete as many strict press as possible. Once you can’t do any more, place the DBs on the ground and go out for your next run.

**Score is total strict press reps.

5/29/19 CrossFit

Nuclear CrossFit – CrossFit

View Public Whiteboard

Push Jerk (Build to a heavy set of 3)

Metcon (AMRAP – Rounds and Reps)

Bel-Air

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

5/27/19 – CrossFit

Nuclear CrossFit – CrossFit

View Public Whiteboard

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

5/27/19 – QuickFit

Nuclear CrossFit – QuickFit

View Public Whiteboard

Metcon (Weight)

EMOM x 16

Min 1: 16 Alt. DB Deadlifts

Min 2: 16 Alt. DB Hang Clean and Jerks

Min 3: 16 Alt. Box Step Ups

Min 4: Rest
*Use your DB on the step ups if you’re feeling spicy.

Special Offer!

Sign Up For a Free
3 Day Pass Today