111110

11/9/2011

Thursday

Warm up:
250m Row
15 burpees
25 kb swings, easy weight
15 burpees
200m Run

Mobility:
arm circles
w/body weight or 5lb or 2 1/2lb plates: forward raises, 45 degree raises, side raises

Strength: Pushups
3 sets of 5 to 10 pushups w/ body weight, mats or weight

WOD: AFAP
250m Row (max effort)
15 burpees
25 KB swings 2 pood/1.5 pood
15 burpees
200m run

Kelsey

11/9/2011 11:45:05 am

I almost DIED when Liz, Taryn and I did this WOD last week! It's a fun one :)

Also...would anyone be interested in going to the Whole9 Nutrition Seminar with me in January?

http://www.eventbee.com/v/whole9geaux

Comments are closed.

Contact Us

info@crossfitnola.com
504-861-0610 (call or text)

CrossFit NOLA

We 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

Free Intro Class

Click here to sign up!

Next Fundamentals Classes

Interested in joining the gym?

New to CrossFit?

We have fundamentals classes starting every 2-3 weeks!

Don't delay!

Sign up here!
More info here

Space is limited! (if you wait until the last day, you might not get in) is

Progenex Link