110707

7/6/2011

Thursday

Warm Up: (this is a warm up, so focus on form, not speed)
AMRAP 10 mins
20 double unders (60 singles)
5 pass thrus (pvc)
7 overhead squats (pvc)
9 burpees

Strength: Deadlift
Find a weight you can do a set of 8-10 reps with very good form. Do each rep from a dead stop. No rounded Backs allowed. If you know your 5RM, try 5-10% less than that.

WOD: "Nancy"
5 rounds

400m run
15 Overhead Squats 95/65lb

Justin Goodman

7/6/2011 11:12:30 pm

Dang it, I'm sorry I'm gonna miss this WOD. Good luck and go unbroken.

Rae

7/7/2011 12:41:56 am

tell me if I get bumped off the board

Brandon Ecker

7/7/2011 01:33:20 am

Jefe, are you sure it was Mikko? I know Austin Malleolo did the WOD in under 3 minutes. The video you were talking about sounds like the video with Malleolo.

jefe

7/7/2011 03:28:37 am

ur right dude...i just watched it again..it wasnt mikko, but malleolo. my bad on the confusion.

jefe

7/7/2011 03:30:41 am

duuuu:

http://www.youtube.com/watch?v=o1Fvw3oYoT4

hattie

7/7/2011 04:10:24 am

Great interview on 'Blackened Out' today with Chef Nathanial Zimet (of Boucherie and the Purple Truck) in which he credits CrossFit as one of the major factors in surviving and recovering from being shot 3 times at the end of May.

http://www.blackenedout.com/2011/07/beast-speaks.html

Comments are closed.

110707

Contact Us

CrossFit NOLA

Join CrossFit NOLA!

Check out the latest Podcast Episode:

Sites We Visit

Archives

Categories

Thanks for visiting! See you at the Gym!