|
Tuesday
Warm Up: AMRAP 5 to 7 mins Row 100m 5 unbroken pullups(kip) (No Bands. If you are normally on a band, practice kips or pullup attempts) 5 Pushups 10-15 beg/30 adv, double unders Strength/Skill: Box or Bar Dips 3 sets of 5 to 10 dips: Rest 2 to 3 minutes between sets. Do mobility stretching during the rest. Add weight as necessary. If last week was successful try adding one rep per set. Review: Muscle up Transitions WOD: 20 minute cut off Advanced: 3 rounds 12 muscle ups 75 air squats Intermediate: 3 rounds 12 FULL muscle up transitions with band (50/75) air squats Beginner: 3 rounds 12 pull-ups 12 push-ups (35/50) air squats Austin Malleolo 7:40, Kristan Clever 9:31, Miranda Oldroyd 14:13, Rebecca Voigt 16:50 Be aware of your surroundings. Unfortunately this happens in our city...
Dusty
9/5/2011 11:27:29 am
a future WOD should be fighting crime in the neighborhood 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
|
||
RSS Feed