WODs

December 30, 2019 Monday

HIITFit Class - See Notes

5 AMRAPS x 2 rounds - 1:00 rest b/w 8 Burpee KB Swing 15 KB Dl + High Pull 16 KB Goblet Lunge -- 6 DB Renegade Row 20 DB Jump Squat 15 DB Oh Press -- 10 DB Bentover Fly + Tri Kickback 12 DB Thrusters 8 Devil Press — 8 Box handstand pushup 10 Box jumps 14 KB swing Core - 4 rounds 30 Mountain climbers 15 Toes to kb :30 plank hold


December 28, 2019 Saturday

Partner WOD


December 27, 2019 Friday

HIITFit Class - See Notes

:50/:10 x 4 (16 min) KB swing Ball slam Jump lunges Burpees 12 AMRAP 10 Burpee w/ 2 pushups 15 Box jumps (grey box) 30 Incline mountain climbers 10 Squat jumps 4 rounds (8 cap) 15 KB Thrusters 16 Lateral box jumpover (grey box) 15 Trip dips 16 KB sit-up Core - 4 rounds 30 SB Russian twists 40 frogged crunches 30 Plank up downs


December 26, 2019 Thursday

Partner WOD

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December 25, 2019 Wednesday

Merry Christmas

Rest Day

NoCoast is closed today. Thank you for being apart of our community, we love and appreciate you all. Have a Merry Christmas and enjoy the day with your family. Sam and Dan.


December 24, 2019 Tuesday

12 Days of Christmas

*** 10am CLASS ONLY *** This workout is like the song, 1 Wall Walk / 2 Devil Press + 1 WW / 3 Pull ups + 2 DP + 1 WW and so on


December 23, 2019 Monday

HIITFit Class - See Notes

16 EMOM 15-20 R Split squats 15-20 L Split squats 10-12 Bike 10-12 renegade rows 16 AMRAP 10 Burpees 20 DB Step-ups 15 DB Squats 12 DB single arm oh press 4 Rounds (8 cap) 14 DB DL + high pull 16 Tricep dips 10 Box jumpovers 6 AMRAP - Core 20 DB toe touch 40 Bicycle crunches 30 Plank dips


December 21, 2019 Saturday

Partner WOD

Alternate Rounds

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Pull ups/Ring Rows, 4x5 Russian MU Transitions, 4x5 Ring Dips, 4x5 ii) Assisted Strict Muscle ups, accumulate 10-15 reps iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 20, 2019 Friday

HIITFIT Class - See Notes

12 EMOM: 24 Jump Lunges 15 Burpees 25 Abmat situps 15 hand release push-ups 6 rounds (14 min cap) 10 KB Swing 12 jumping lunge 200m Run 16 AMRAP 8 Manmakers (R row, L row, pushup, oh press. NO squat clean & press on these) 24 DB jump squat 12 Burpees (jump to pull up bar) 100 Singles Core - 4 Rounds: 20 Leg raises 15 Plank hip dips - R 15 Plank hip dips - L


December 19, 2019 Thursday

HIITFIT Class - See Notes

12 EMOM: 24 Jump Lunges 15 Burpees 25 Abmat situps 15 hand release push-ups 6 rounds (14 min cap) 10 KB Swing 12 jumping lunge 200m Run 16 AMRAP 8 Manmakers (R row, L row, pushup, oh press. NO squat clean & press on these) 24 DB jump squat 12 Burpees (jump to pull up bar) 100 Singles Core - 4 Rounds: 20 Leg raises 15 Plank hip dips - R 15 Plank hip dips - L


December 18, 2019 Wednesday

HIITFit Class - See Notes

Every 8 minutes for 40 minutes 18 cal row 20 Goblet Squats 20 KB Alt Snatch 20 Lateral Jumps over row 400m run *remaining time in 8 minutes - REST Core - 4 rounds 20 Accordians 20 Plank hip dips 15 Toes to KB


December 17, 2019 Tuesday

Weight, 50% of your C&J

HIITFit Class - See Notes

Every 8 minutes for 40 minutes 18 cal row 20 Goblet Squats 20 KB Alt Snatch 20 Lateral Jumps over row 400m run *remaining time in 8 minutes - REST Core - 4 rounds 20 Accordians 20 Plank hip dips 15 Toes to KB


December 16, 2019 Monday

HIITFit Class - See Notes

30 EMOM: Every 5 min on the min (6 rounds) *modify reps (increase or decrease) if needed to meet time cap. 20 Wall Balls 15 Ring Rows 15 cal row 20 Jumpover Row 20 Butterfly situps 4x 2:00 AMRAP (:30 rest) 5 Burpees 8 cal Row 20 Jump Lunges Core - 3 rounds 20 plank shoulder tap 20 Accordions 20 Single leg vups


December 14, 2019 Saturday

Partner WOD

Gymnastics Class - 10:15am

i) Strict Muscle up Drills False Grip Pull ups/Ring Rows, 4x5 Russian MU Transitions, 4x5 Ring Dips, 4x5 ii) Assisted Strict Muscle ups, accumulate 10-15 reps iii) Core L-Sit/Tuck Sit, 3x max holds iv) Shoulder Mobility/Stability Crossover Symmetry


December 13, 2019 Friday

DB weight, 40% total weight of your 1RM Push Press

HIITFit Class - See Notes

8 rounds: 10 cap 10 cal Bike 5 hand release pushups 5 burpees 10 AMRAP 12 KB Squat Jumps 12 KB DL 12 /arm KB Bentover Wide Row 12 KBThrusters 15 AMRAP 50 Singles 20 Jump squat 10 cal Bike 20 Lateral jumps over KB 50 Mountain climbers 3 rounds core 10 V-ups 30 Bicycle crunches 20 plank shoulder taps


December 12, 2019 Thursday

HIITFit Class - See Notes

8 rounds: 10 cap 10 cal Bike 5 hand release pushups 5 burpees 10 AMRAP 12 KB Squat Jumps 12 KB DL 12 /arm KB Bentover Wide Row 12 KBThrusters 15 AMRAP 50 Singles 20 Jump squat 10 cal Bike 20 Lateral jumps over KB 50 Mountain climbers 3 rounds core 10 V-ups 30 Bicycle crunches 20 plank shoulder taps


December 11, 2019 Wednesday

HIITFit Class - See Notes

10 AMRAP 10 thrusters 20 Situps 30 Jump Rope 40 Mountain CLimbers 4 Rounds (16 cap) 20 Floor PRess 15 DB Toe Touches 20 DB Walking Lunges 400m Run 10 AMRAP Ladder (4 - 8 - 12 - 16…) DB Plank row DB Pushups DB OH Tri Ext DB Squats 4 rounds core 30 Plank hip dips 15 Supermans 20 PLank Tuck Jumps