Friday
Warm Up: 400m jog 1 length Walking Samson Stretch 15 pass thrus THEN: 2 Rounds 10 kips (concentrate on keeping feet together) 10 push ups 10 air squats Skill: Back Squat Warm Up to WOD weight WOD: Complete AMRAP in 20 min of: 185lb/130lb Back Squat, 7 reps 45 lb/30lb Dumbbell Overhead walking lunge, 10 steps (right hand) 7 Burpees 45lb/30lb Dumbbell Overhead walking lunge, 10 steps (left hand) Kristan Clever 10 rounds +7 squats (135lb squat, 35lb db), Elyse Umeda 9 rounds +3 burpees (135lb squat, 30lb db), Laurie Galassi 8 rounds + 10 lunges (125lb Squat, 30lb db)
Melissa
8/26/2010 04:23:23 am
I don't know whether I am the reason for the recent appearance of push-ups, but . . . . me likey. Thanks!
Ginger
8/27/2010 07:42:21 am
I don't think my abs have ever been this sore!
JG
8/27/2010 11:01:45 am
Some times the GHD sit-ups can be cruel... after you heal, you will be stronger :) Comments are closed.
|
Contact Usinfo@crossfitnola.com
504-861-0610 (call or text) CrossFit NOLAWe are the first, largest, and most experienced CrossFit affiliate in New Orleans! Are you visiting from out of town?
Sign our Waiver prior to arriving Join CrossFit NOLA!Interested in joining the gym?
New to CrossFit? All of our new members start with their own private coach! More info here Check out the latest Podcast Episode:![]()
Sites We VisitPre-Made Paleo GoRuck Oct 26th Marks Daily Apple CrossFit OPT Louisiana Philharmonic CrossFit Endurance Mobility WOD Prometheus CrossFit Motor City CrossFit Beyond the Whiteboard Gary Taubes's Blog Tasc Whole 9 Categories
All
|