CrossFit NBHD-The Neighborhood

Hope everyone had a great weekend! Thanks to those who made it out for Murph and the BBQ despite the rain!!! Thanks to everyone who brought sides, set up, and grill!

Holiday hours tomorrow!
8am
9am

class starts this week!

ENGN going up soon!

We are off to the races with this weeks theme!

Monday:
“Secretariat”
Teams of two
2rds
40 Wall ball
30 Hang Power Clean* 175/125
Then
200 Cal Bike Erg
Then
2rds
40 Wall Ball
30 Thruster* 115/75
*Must be done in sets of ub 5s

Tuesday
Strength
Bench press*
8-7-6-5
HSWalk**
XX’ after each BP set
*Must be unbroken
*Start at 60-65%
**Scale to Bear crawl

“Seabiscuit”
40 Pike Push Up
200m Sprint
30 KHSPU**
200m Sprint
20 SHSPU*
200m Sprint

**1:1 HRPU
*1:1 PIKED Push Up

Wednesday
“Zenyatta”
EMOM36
1: 6 -6-4-4-2-2 TNG Deadlift*
2: 3-5 rope climbs
3: Rest
4: 8-12 Dual DB Push Jerk
5: 8-16 TTB
6: Rest
*Every 2rds the deadlifts decrease in volume but go up in load

Thursday
“American Pharaoh ”
800m Run
8 Wall Walks
600m Run
60 Cal Row
400m Run
40 Weighted Abmat Sit Ups
200m Run
200m Farmers Carry
40 Weighted ABMAT
400m Run
60 Cal Row
600m run
8 Wall Walks
800m Run
CAP45

Friday
E3x5
4 Back Squats
30-45s Plank

“Seattle Slew”
10rds
250m Bike Erg
6 Sn**ch 95/65 #
3 BMU

Big efforts this past weekend for the Acid Athletics challenge!!
10 Shuttle Runs
50 Wall Balls
10 Shuttle Runs
50/40 Cal Ski

Congratulations to@the winners and big thanks to

Hope everyone had a great weekend! We have Murph this Saturday! Hope to see you all there if you’re around!

Heats start at 8am
BBQ to follow noon

Hyrox Prep begins next Tuesday make sure to register ahead of time!

ENGN is added as well! Ask any questions if you have them and looking forward to a great week! And we are going Dog breeds for the theme!

Monday
Bench Press
10-8-6-4-2
Building to a heavy double start at 60-65%
XX Strict Pull up
E230

“Doberman”
4rds
12 Deadlift 255/175 #
10 Pogo Burpees
400m run

ENGN:
“Poodle”
4rds
65/55 Cal Bike Erg
400m Run
20 HR PU

Tuesday
100 Cal Row TT

“French Bulldog”
3rds
15TTB
15/12 Cal Bike Erg
30 Weighted Abmat
15/12 Cal Bike Erg

ENGN:
“Labrador”
EMOM40
1: 15 cal ski
2: 10 DB Push Press
3: 15 Cal Row
4: 15 Push Ups
5: Rest

Wednesday:
“Great Dane”
EMOM36
1: 2 Alt Lunges + 4 Front Squats
2: 10 Burpee Box Jump Overs
3: Rest
4: 2 Hang Power Clean + 4 S2OH
5: 200m Run
6: Rest

ENGN
“Pug”
5rds
30 Cal echo
200m Farmers Carry
200m Run

Thursday:
E3x5
2 TNG DL at 85% of last weeks tng set
UB SHSPU into UB KHSPU
2 TNG DL
*Scale to Strict DB press into Push Press

“Dachshund”
45/30 Cal Echo
20 BMU
45/30 Cal Echo
20 BMU
*scale BMU volume first before movement
*1:1 Burpee to pull up/1:1 JBMU or ABMU

ENGN:
“Chihuahua”
2rds
800m Run
25/20 cal bike erg
600m Sb run
25/20 Bike erg

Friday:
Back Squat
E2x5
4 at 65/70/75/80/80%+

“Husky”
Teams of Two
60s Wall Sit*
400m Run*
110 Box Jump Overs**
60s Dead Hang*
400m Run*
110 Plate Ground to Overhead**
60s Wall Sit*
400m run
110 Wall Ball**
60s Dead Hang*
400m Run
110 OH Plate Lunge**
*syncro
**Partition as needed
Runs are together

ENGN
“Mastiff”
Sled Work

Hope everyone had a great weekend! And is ready for a fun week ahead!

Remember to grab a friend and get those miles in each day!!

ENGN will go up soon, ask questions if you have any!

Board Game Theme! What’s your favorite game? Game night soon??

Take a look at the main board for info on Ci**rs & Whiskey and Murph BBQ!

Our class is starting up May 26th and 28th
We will be gearing up to hyrox dc in September and are designing this to add into your training to make sure your locked and dialed by September! With this we welcome to the coaching staff! Welcome Coach!

Monday
Deadlift
4sets
5 TNG DL start at 65% of last weeks double and build
XX SHSPU
E230

“Battleship”
21-15-9
Clean and Jerk 115/75
Pull Ups

Tuesday
E230x4
8 Dual DB S2OH
8 DUAL DB Bench Press
16 HRPU
*Build

“Monopoly”
2rds
25 Box jump overs 20”
35 Alt Hang DB Sn**ch (50/35)
45 Wall Ball (14/10)
800m run

Wednesday:
“Risk”
EMOM36
1: 6 Hang Power Sn**ch (105/85)+ 12 TTB
2: 18/15 Cal ECHO
3: Rest
4: 6 OHS (105/85) + 12 Lateral Burpee
5: 18/15 Cal Echo
6: Rest

Thursday:
E75x8
5 Strict Press
5 Push Press
5 S2oh

“Chess”
EMOM21
1: 25 Air Squats
2: 8 Shuttle Runs
3: 4 Wall Walk

Friday:
Back Squat
E2x5
4 at 65/70/75/80/80%+

“Candyland”
Teams of Two
AMRAP24
10 Burpee to Target
10 Cleans
20 Barbell Squats
200m Run
10 Burpee pull up
10 Cleans
20 Barbell Squats
200m Run
10 Cleans
20 Barbell Squats
10 Burpee BMU
200m Run
155/105 #

Hoping everyone had a great weekend!! Big energy from Sunday Sweats great efforts on an absolutely beautiful day!

ENGN IS UP 👍😊👍

Trivia sign ups in Push Press for Wednesday!

We have a slight modified schedule this week where our noon class won’t be on the schedule outside of Thursday. If the only time you can get in is that noon time slot send me an email! Appreciate your patience and we will be back to normal schedule the following week!

And now for the week ahead!! Chips themed!

Monday
Deadlift
10-8-6-4-2
TNG (at 55-65-70-75-80%)

“Sun Chips”
5rds
10 Cal Echo Bike
8 Burpee
6 CTB pull Up

Tuesday
E230x4
8 Bench Press at 65%
20-30s HS Hold

“Funions”
Teams Of Two
AMRAP22
30 Cal Row
30 Cal Bike Erg
200m Heavy Farmers Walk
(Each person does both cals every rd and work at the same time, the farmers carry is partiton as needed)

Wednesday:
“Doritos”
EMOM36
1: 10 TTB + 6 Lateral Burpee + 1 Clean at 82.5%
2: 200m Run
3: Rest
4: 3 BMU + 6 Burpee To Target + 10 Wall Ball
5: 200m Run
6: Rest

Thursday:
E75x8
1: 10 Dual DB S2OH
2: 50 DU

“Pringles”
EMOM21
1: 50 Walking Lunge
2: 45s Max Cal SKi
3: 4 Wall Walk

Friday:
800m Run
R4
800m Run

“Utz”
10rds
3 Sn**ch 135/95
10 Wall Ball

Hoping everyone had a great weekend! We are back on with skills class this Saturday along with it being Sunday Sweats!! Keep an eye out under events to sign up!

It’s also the last week of planks!!!! What are you at??
We are going sweet treats this week for the theme!
ENGN will be up soon!

Reach out if you have questions! See you in the box!

Monday
Strength
E3x 4
8 TNG Deadlifts 55-60%
6 Bench Press 65-75%

“Blondies”
5rds
6 SHSPU
10 TTB
14 Line Facing Burpees

Tuesday
Strength
E75x10 (5 each)
10 DB Pike Push Up
8 Front Squat 8 RPE

“Funfetti”
Teams Of Two
AMRAP22
200m Run
30 Wall Ball
30 Box Jump Overs
6 Rope Climbs

Wednesday
“Baklava”
6rds
10 Lateral Bupees
5 TNG Clean & Jerk 165/125
Rest 1Min
16/12 Cal Echo
XX BMU
1Min Rest

Thursday
E3x4
400/335m Row
50 Unbroken DU

“Jelly Doughnut”
100 Air Squats
80 Abmat sit up
60 RKBS
40 Push Ups
20 Strict Pull Up
40 Push UPS
60 RKBS
80 Abmat
100 Air Squat

Friday
E2 x5
4 Back Squat +5-10 #
4 High Box Jumps

“Sorbet”
800m Run
30 Hang Power sn**ch 75/55
80 Cal Bike Erg
30 OHS 75/55
800m Run

Hoping everyone had a great weekend and got to enjoy the beautiful weather! We will definitely be getting outside for runs this week and look out for ENGN heading outdoors as long as the temps stay higher!!

We have skills class this Saturday at 10am and will be continuing our BMU progressions!

Hyrox DC goes on sale April 14th! Let us know if you plan on registering! We have access codes for the presale!

The Masters is our theme this week! We have some fun ones especially our team workout on Wednesday!

Keep up with your planks! This is when they start to get tough! Reach out and hit them with a friend! What are you at for your hold?

The week ahead;

Monday
Strength
E3x4
4 HR Push Up
2 Wall Walk
XX WFHSPU
25-50’ mixed rack dual kb Walking lunge (front rack and overhead)

“Green Jacket”
4rds
400m run
10 TTB
8 Power Clean 135/95
6 Front Squat 135/95

Tuesday
E230x4
5 Barbell Bench 75-80%
12 Barbell Bentover Row 8RPE

“Par 3”
60 alt hang db sn**ch 50/35 #
45 Wall Ball
30/22 Cal echo

Wednesday
“Double Bogey”
AMRAP35
Teams of two
200m run
80 cal ski
200m run
40 Deadlift 225/155
200m run
40 cleans 185/125
200m run
40 S2oh 135/95
200m run
80 Burpees
*Partition as needed

Thursday
E3x4
8 Push Jerk
4 High Box Jump

“Augusta”
EMOM21
18 wall ball
8 shuttle runs
16/14 cal bike erg

Friday
Back Squat
3 sets
8 reps

“Dogleg”
600m run
80 Air Squats
600m run
20 BMU
600m run
80 air squats
600m run
20 CTB