August 30th – Double unders, Push Press & Swings
nichole2011-09-01T13:45:36+00:00Strength Back squat 3-3-3-1-1-1 WOD AMRAP 15 minutes 20 Double Unders 20 Push Press(75/45) 20 KB Swing(55/35)
About nichole
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September 2011
August 29th – 2011 CrossFit Games Ocean WOD…without the ocean..or sand!
nichole2011-09-01T13:14:32+00:00WOD: 1 mile run 50 c2b pullups 100 hr pushups 200 squats 1 mile run
August 27th – Deadlifts & Burpees!
nichole2011-09-01T09:08:17+00:00WOD 10x 10 deadlifts(135,95) 10 burpees
August 2011
August 26th – Max Box jumps!! WOD: Thrusters, T2B, situps
nichole2011-08-31T06:55:36+00:00Max box jump WOD 3x 400m run 9 thrusters(115/95) 15 toes to bar 21 abmat situps
August 25th – WOD & Power Cleans
nichole2011-08-29T19:59:20+00:00Strength Power clean 3-3-3-1-1-1 WOD 40 wallballs(20,14) 30 SDHP(70,53) 20 pullups(DH) 10 HSPU 1 rope climb 10 HSPU 20 pullups 30 SDHP 40 wallballs
August 24th – WOD – Snatch and Box Jumps!
nichole2011-08-28T18:26:31+00:00Strength: 3-3-1-1-1 Front Squat or 3-3-3-1-1-1 Power Clean WOD: 12-9-6-3-6-9 Power snatch(95,65) box jumps(30,24) post WOD: Tabata pushups
August 23th – WOD, Max Front Squat, Max consecutive double unders, Max strict pullups
nichole2011-08-23T19:30:56+00:00WOD: 12 min AMRAP 7 Kettlebell swing(53,35) 7 KTE 7 pushups CORRECTION: ANTON'S SCORE WAS 10+8!!! Coach Mel messed up!! Sorry Anton!!
August 22nd – HAPPY 50TH BIRTHDAY WOD ANDREA!!!!
nichole2011-08-22T19:48:49+00:00WOD: 5x 10 pullups 10 weighted situps 10 deadlifts(205,135) 10 burpees 100m run
August 20th – Partner WOD
nichole2011-08-22T19:27:30+00:00WOD: Partners, 1 person working at a time 50 wallballs(14,20) THEN: 4x 20 Front Squat(155,85) 40 Kettlebell Swings(70,44) 40 jumping pullups THEN: 50 wallballs(20,14)
August 19th – WOD – All Core!
nichole2011-08-20T17:02:39+00:00WOD: 5x 30 second L-sit 10 Halos 10 V-outs 10 inverted rows 10 elevated pushups 10 hollow rocks 200m row