The NOG Crossfit

06/25/2014

Today's WOD is a HERO WOD dedicated to little Nathan Norman who is battling brain and spinal cancer. He's the little boy that requested Christmas cards from law enforcement around the country. A Border Patrol Agent has been following his story and created this WOD in his honor.

1000 M Row

25 Knees-To-Elbows

25 Tractor Tire Flips

25 Pull-Ups

25 Sledgehammer Strikes (each arm for 50 total)

25 Doubleunders

1000 M Row

25 Knees-To-Elbows

25 Tractor Tire Flips

25 Pull-Ups

25 Sledgehammer Strikes (each arm for 50 total)

25 Doubleunders

1000 M Row

04/15/2014

Apr 15: Tues

2014 Arizona Police and Fire Games WOD:

“Randy” with 8 minute time cap:

75 Power Snatches (75/55)



30 seconds transition time then:



4 minutes to row as many calories as possible

04/11/2014

04/09/2014

Apr 9: Wed

20 RM Bench Press


“Helen”

3RFT:

Run 400m

21 KBS (53/35)

12 Pull Ups

03/21/2014

Mar 21: Fri

Open Workout 14.4. Get some!

03/14/2014

Mar 14: Fri

Crossfit Open 14.3

03/12/2014

Mar 12: Wed

1. AMRAP4:
10 cals on rower
30 D/Us

2. 4RFT:
5 Strict Pull Ups
7 Cleans (155/105)
15 Burpees

03/07/2014

Fri: Mar 6

All scheduled classes will be Crossfit Open WOD 14.2. Classes will be at 6:00 AM, 10:00 AM, 2:30 PM, 5:00 PM, & 10:30 PM.

03/06/2014

Registration for the 2014 AZ Police and Fire Games is open! This year CrossFit Purgatory will be hosting the crossfit competition on April 25th and 26th. The event is limited to 80 participants so make sure you register soon. It would be great to see The Nog Crossfit represent at this event!

Arizona Police and Fire Games

03/03/2014

Mar 3: Mon

1. 6x400m Sprints, 45 seconds rest in between

2. 3 Rounds:
Max Front Squats in :30 (at 60%) from the floor
Rest one minute
Max Row for meters in one minute
Rest one minute

02/28/2014

Feb 28: Fri

1. 3 Sets, not for time:
15m Handstand Walk
45 second L-Sit Holds
2 Legless Rope Climbs

2. OTMx10
Max Strict Pull Ups

02/26/2014

Feb 26: Wed

1. AMRAP15:
15 Wall Balls (20/14)
12 Hand Release Push Ups
9 Deadlifts (225/135)

2. OTMx10
Odd: Row 250m
Even: Rest