August 12th – WOD – RUN!!! Jerk!! and Climb!
nichole2011-08-13T11:31:57+00:00WOD: 1200m run 10 power clean & jerks(135,95) 1 rope climb 800m run 10 power clean & jerks(135,95) 1 rope climb 400m run 10 power clean & jerks(135,95) 1 rope climb
August 2011
August 11th – WOD Legs Day! Again…
nichole2011-08-11T21:17:13+00:00WOD 4x 200m sandbag run(50,25) 20 box jumps(24,20) 5 front squats(135,95)
August 10th – WOD – Everyone’s favorite girl! And SO many Deadlift PR’s! This CrossFit stuff works!
nichole2011-08-11T16:15:16+00:00Strength 1RM Deadlift WOD: "FRAN" 21-15-9 Thrusters(95,65) Pullups
August 9th – Buttocks Day!
nichole2011-08-09T19:51:24+00:00WOD: 50-40-30-20-10 Tactical lunges(35,26) Kettlebell snatches(53,35)
August 8th – Angie
nichole2011-08-08T19:41:25+00:00WOD Angie 100 pullups 100 pushups 100 situps 100 squats
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
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