Welcome to Newport Beach Firefighters Association
 
 
NBFA Crossfit WODS


Main Crossfit Website's "Workout of the Day" (posted on top of the page). Click HERE .

A List of "The Exercises" with videos to assure proper form.  Click HERE.

A List of Crossfit Workouts requiring a Pull-Up Bar, Rings or a Jumprope.  Click HERE.

 

THE LADIES:

 

 "Annie"
50 – 40 – 30 – 20 – 10 For Time
Double Unders
Sit Ups

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

"Barbara"

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 Mins
Repeat All For 5 Rounds

"Chelsea"

5 Pull Ups
10 Push Ups
15 Squats
On The Minute Every Minute For 30 Minutes.

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
As Many Rounds As Possible (AMRAP) in 20 Minutes

"Diane"
21 – 15 – 9 Reps
225lb Deadlift
Handstand Push Ups

"Elizabeth"
21 – 15 – 9 Reps
135lb Clean
Ring Dips

"Fran"

21 – 15 – 9 Reps
Thruster 95lbs
Pull Ups

"Frelen"
5 Rounds For Time
Run 800m
15 Dumbbell Thruster
15 Pull Ups

"Grace"
135lb Clean & Jerk
30 Reps

"Helen"
3 Rounds For Time
Run 400m
21 Kettle Bell Swings 55lb
12 Pull Ups

"Isabel"
135lb Snatch
30 Reps

"Jackie"
1000m Row
50 Thruster 45lbs
30 Pull Ups

"Karen"
For Time
150 Wall Balls 20lbs

"Kelly"
5 Rounds For Time
Run 400m
30 Box Jumps
30 Wall Balls 20lbs

"Linda"
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of
1.5x Body Weight Deadlift
Body Weight Bench Press
3/4x Body Weight Cleans

"Lynne"

Bodyweight Bench Press Max Reps
Pull Ups Max Reps
5 Rounds For Max Reps

"Mary"
5 Handstand Push Ups
10 One Legged Squats (Pistols)
15 Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes

"Nancy"
5 Rounds For Time
400m Run
15 Overhead Squat 95lbs

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 lb Hang power cleans, 10 reps

"Nicole"
400m Run
Max Rep Pull Ups
As Many Rounds As Possible (AMRAP) in 20 Minutes – Note the pull ups completed in each round.

 

 
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