120124

Tuesday

RUN CLUB: MEET AT CROSSFIT NOLA ( not at the track)  630PM
 (any questions, please call Mollie, 504-701-3566) Please sign up on mindbody.

Warm Up: A=advanced, B=Beginner
2 lengths Bear Crawl
1 length Lunging Pass Thrus

20 Kettlebell Swings
40A/20B Double Unders
15 Kettlebell Swings
30A/15B Double unders
10 Kettlebell Swings
20A/10B Double unders
Beginners may do combo of Du's and Singles

Strength:
 Weighted Strict Pullups (as heavy as possible)
5-5-5 
Warm up with a set of 5-10 strict pullups

WOD: Use a single Kettlebell (1.5/1 pood)

50 Double Unders (150 singles)
5 Turkish Get-ups
10 Goblet Squats
20 One arm Snatch
30 Push Press
40 Hand to Hand Swings (Russian)
50 SDHP
50 Double Unders (150 singles)


Please read the following note from Kim B:

March of Dimes Spotlight on Success 2012
Are you single, or know someone who is, and also an outstanding young professional? If so, come join us Wednesday, January 25th from 6:30-9:30 at Ernst Cafe--upstairs balcony room for the Nominations Party for this years Spotlight on Success.  Most people nominate themselves, but you can also nominate someone else who you think would be a great honoree.  Not only will you have a blast for the next 6 months at the bi weekly socials and be honored at the gala on June 15th, but you will meet so many new people and help raise money for a good cause that stays locally! If you cannot make the party and are interested in applying, please email me at kbradley926@gmail.com and I can email you an application. and more information. Fellow Crossfitters that are previous honorees include Travis Llewellyn, Kim Keel and myself, Kim Bradley. Talk to anyone of us to find out more about this great event and how much fun it is!