August 5th – WOD
nichole2011-08-07T09:57:13+00:00WOD: 8x 5 push jerk(135,95) 11 kettlebell swings(53,35) games standard 10 box jumps(24,20) games standard
About nichole
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August 2011
August 4th – WOD
nichole2011-08-07T09:46:12+00:00WOD: 5 rounds 20x Wall ball (20#/14#) 15x Push-ups 10x Bulgarian squats each leg 5x back squats 70% 1rm
August 3rd – 2011 CF Games Master WOD 1
nichole2011-08-07T09:42:46+00:002011 CF Games Masters WOD 1 21-15-9 OHS(95,65) hand release pushups 3 gym lengths shuttle run 1st round 2 " 2nd round 1 " 3rd round
August 2nd – 2011 CF Games WOD 3
nichole2011-08-06T20:07:19+00:002011 CF Games WOD 3 4 x 5 muscle ups(15 pullups & 15 ring dips sub) 10 deadlifts(245,165) 15 GHD situps sprint 100m(modified)
August 1st – 2011 CF Games WOD 10
nichole2011-08-06T19:58:57+00:002011 CFGames WOD 10 Row 20 calories 30 wallballs(20,14) 20 T2B 30 box jump(24,20) 20 SDHP(70,53) 30 burpee 20 shoulder to overhead(135,95) sled pull
July 2011
June 10th – WOD
nichole2011-07-02T19:05:52+00:005- rounds Rope climb 7x Back squat (185,135) 10x Burpee box jumps
June 9th – WOD
nichole2011-07-02T19:03:32+00:00Strength 3-3-3-1-1-1 deadlift WOD 5x 5 Turkish Get ups -right (35,26) 5 Turkish Get ups-left 25 SDHP(53,35)
June 8th – WOD
nichole2011-07-02T18:48:07+00:00Strength 10 minutes to find 1 RM shoulder press AMRAP 15 minutes 5 front squats(75% 1RM) 15 wallballs(20,14) 25 situps(arms folded on chest or GHD)
June 7th – WOD
nichole2011-07-02T18:38:20+00:00400m run Inchworms Tabata row WOD Helen 3x 400m run 21 KB swings(53,35) 12 pullupspost wod 25 ring dips 10 OHS(25,15)
June 6th – WOD
nichole2011-07-02T18:26:41+00:00CrossFit Leatherneck WOD Team of 2, each must do 30 ground to overhead(135,95) 50 tire flips 30 deadlifts(225,155) 50 box jumps(24,20) 30 burpee over bar