WOD

Tuesday Janaury 28

High volume lower body day. We’re looking to go heavy on the squats building over 5 sets. The workout has moderate weights and row sprints that will leave the legs feeling heavy and the lungs burning. STRENGTH 3-3-3-3-3 Back Squat* *Start moderate and build to...

Monday January 27

Gymnastics all around for all skill levels. All athletes will spend time working on transitions of the Muscle Up working on foundational skill work. A new benchmark, Uppercut, gives time to showcase the skill work opening up with Muscle Ups followed by a couplet of...

Friday January 24

Friday January 24

Establish your baselines or try to best your baselines! Testing our aerobic capacity and bodyweight capacity in today’s baseline. Today’s goal = is non-stop movement in both 12 min intervals. Workout On a 12 min Clock complete AMCAP in 6 min on Assault Bike -Directly...

Thursday January 23

Thursday January 23

We are looking for time under tension. This is a good opportunity for athletes to be in tune with their body and movement and make sure they can identify any faults in their positions as they are moving with purpose. The workout finisher is meant to be fast and...

Wednesday January 22

Wednesday January 22

We have our NCFIT Baseline number 2 back! We are getting after our 5RM in the back squat. We saw a lot of squatting in the month of December so let’s put those legs to work. We are following that again with a 2:00 bike sprint, how much are you willing to hurt on this...

Tuesday January 21

Tuesday January 21

Build to a heavier weight for the Strength section that will prep the body for the Workout. During the Workout, we’re looking for intention in movement - be mindful for the Hang Power Cleans and the Box Jumps. STRENGTH FOR LOAD 3x3* Hang Power Clean *Goal is heavier...

Monday January 20

Monday January 20

Today is all about gymnastics. The Skill section is an opportunity to work on foundations of the Kipping Pull-Up that will translate to higher efficiency movement. The Workout is an opportunity to showcase those skills and put them to the test. SKILL ON A 7:00 RUNNING...

Saturday January 18

Saturday January 18

Build up to and slightly past the Workout Weight in the Strength, and use this time to go over strategy and a game plan for how to attack the Wall Balls and Clean & Jerks in the Workout! PARTNER STRENGTH IN TEAMS OF 2 3-3-3 Clean & Jerk* *P1 completes 3 Clean...

Friday Janaury 17

Friday Janaury 17

Tackle a “new” benchmark for NCFIT in 2020. A fast paced workout and should be adjusted accordingly to keep times sub 10. Looking for high cycle time / big sets of both the DL and the HSPU SKILL ON A 12:00 RUNNING CLOCK 8:00 - Practice Kipping HSPU Breakdown 4:00 -...

Thursday January 16

Thursday January 16

Work on the muscle ups, whether it’s progressing to your first one or mastering the skill to crush them in the workout. Steady pace to maintain the grip and heart rate in this longer AMRAP. WORKOUT AMRAP x 18 MINUTES 6 Ring Muscle-Ups 18 DB Hang Power Cleans...