Last day to submit your zip hoodie preorder. They will be red, say CrossFit NOLA on the back, splatter logo on the front, cost is $40, pay when they come in.
Warm up: AMRAP 5 to 7 mins
1 length Bear Crawl
3 Wall Climbs
5 GHD situps or situps
7 squat jumps
10 wall balls
15 KB swings (go heavy)
GOAT: 10 mins
Choose a skill you can do 1 to 3 reps on the minute every minute for 10 minutes.
WOD: "Nutts" (35 min cutoff)For time:
10 Handstand push-ups, (sub pike pushups)
250/175 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
100 Wallball shots, 20/14 pounds, 10'
200 Double-unders (sub 600 singles)
Run 400 meters with a 45lb/35lb plate
12/1/2011 11:27:04 am
205# for women???
12/1/2011 12:32:59 pm
Liz, cant sign in but ill be there in the morning..730.
12/1/2011 10:43:51 pm
This looks intense.
12/2/2011 07:01:55 am
I love how Friday has become the "we're going to destroy you" day at CrossFit NOLA.
12/2/2011 09:03:29 am
awesome workout today! Great way to end the week and start the weekend!
Comments are closed.
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