Thurs, Jan 29 WOD

20 Min AMRAP

12 Pull Up ; 12 C2B

10 Box Jump (24/20) ; (30/24)

15 Push Up

20 OH Lunge (45/35)

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Wed, Jan 28 WOD

3 Rounds For Time

10 Hang Power Clean (135/95) ; (155/105)

8 Thruster (135/95) ; (155/105)

100m Run

- End With -

50 Burpee Over Bar

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Tues, Jan 27 WOD

4 Rounds For Time

20 KB Snatch (53/35)

400m Run

30 Sit Up

200m Run

IMG_0396

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Mon, Jan 26 WOD

5 Rounds For Time

15 Goblet Squat (53/35) ; (70/53)

6 Power Snatch (95/65) ; (155/105)

-Rest 2 Min-

3 Min AMRAP

Burpee Pull Up ; Burpee Bar Muscle Up

 

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Sat, Jan 24

9am WOD

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Fri, Jan 23 WOD

10 Rounds For Time

4 Dead Lift (225/155) ; (315/205)

10 Squat

6 Pull Up ; 2 Rope Climb

 

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Thurs, Jan 22 WOD

20 Min AMRAP

10 BB Lunge (95/65) ; (135/95)

6 Strict Press (95/65) ; (135/95)

10 Box Jump (24/20)

20 Sit Up (30/20)

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NorCo CrossFit Zone Nutrition Challenge Part II!

Make sure to sign up to be apart of the 2nd installment of this zone challenge!

Monday, Feb 9

Tuesday, Feb 10

If you are participating in the challenge we’ll be having a before and after testing. The after testing will be posted soon. The cost for the before and after body fat testing is $65.

If you are just wanting to test one time and have done it before the cost is $35

If you haven’t tested before and want to do a one time test the cost is $49

To participate in the challenge the cost is $10 to NorCo CrossFit.

If anyone has any questions ask a NorCo Coach!

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Wed, Jan 21 WOD

4 Rounds For Time

10 Power Jerk (135/95) ; (185/115)

10 Pull Up ; 5 Muscle Up

20 Lateral Bar Jumps

10 T2B

 

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Tues, Jan 20 WOD

3 Rounds For Time

30 Wall Ball (20/14)

30 Burpee

30 KB Swings (53/35) ; (70/53)

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CrossFit Games Sectionals 2015 Is Here!

On February 26 15.1 will be released! As with every year we’ve been apart of the CrossFit Games Sectionals we’ll all meet up on Saturday and throw down. There are some new things that are going to be added this year. They are:

1) Scaled Open Workouts

2) Teenage Division

You can read all the info about the New Format In 2015 here.

We are hoping that everyone joins in and takes part of this years Sectionals. It’s always a good time and fun watching everyone pushing each other!

If any one is interested in joining in on the fun click here to register

If anyone has any questions please ask a coach!

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Mon, Jan 19 WOD

5 Rounds For Time

40 Double Unders

8 Hang Clean (115/75)

15 Games Push Up

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NorCo CrossFit Zone Challenge Part II!

We’ll be doing a Food challenge starting February 16th! If your wanting to get lean and make sure your daily WODS/Strength increase as well this challenge is for you! We’ll start off this challenge with Rosanne of the Body Fat Truck. In order for you to get an individual prescription of the amount of food you’ll need to be eating daily we’ll need everyone who is participating to get their body fat tested.

We will be having the Body Fat Truck at Norco CrossFit on these days:

Monday, February 9th

Tuesday, February 10th

If you just want to do this one time and haven’t done it before the cost is: $49

If you want to do this one time and have done this before the cost is: $35

If your participating in the challenge the before and after testing is: $65

During this challenge we want everyone to log there daily meals. We’ll have you turn them in week to week so we can change the prescription based on how you all are feeling. You’ll be graded each week and at the end we’ll have a winner(s).

We are still working on the end date. If you are wanting to do this challenge we’ll want you to do a before and after test with the Body Fat Truck. The 2nd testing date will be posted up soon!

For the NorCo CrossFit Zone Challenge II the total cost of participating will be $75.

$65 for the before and after Body Fat Testing

$10 for the grading and teaching week to week from NorCo Coaches

If there are any questions please ask Sam, Lauren, Or Brandon!

*There will be more info for this challenge coming soon!*

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