Sunday’s WOD: Skill Hang Power Clean 3-3-3-3 WOD: 12 Minute AMRAP 7x DB See Saw Press (each arm) 7x DB Box Step Up (each leg) 7x Sit Ups Post load & rounds to comments. Interesting Fact: Approximately 100,000 people get married in Las Vegas each year. Another awesome week at CFNH…November is almost gone, but [...]
Archive for November, 2009
Saturday’s WOD Level 1 Skill: Overhead Squat WOD: 12 minute AMRAP 5x Overhead Squat 10x Sit Up 10x Box Jump Post rounds and load to comments. All Levels CrossFit Skill: 5-5-5-5-5 Deadlift w/ the same weight (5 Across, heavy) WOD: 3 Rounds for time 10x Front Squat 10x Burpee 10x Pull Up (Chest to Bar [...]
Wednesday’s WOD: “Fran” 21-15-9 Thruster (95/65#) Pull Ups Post times to comments. We figured it would be a good idea to have a little “Fran” fun. Maybe I should be putting ‘fun’ in quotes as well. I hope this gives you all something to talk about during Thanksgiving…because we know how hard it is to [...]
Monday’s WOD’s Level 1 CrossFit Skill: Sumo Deadlift High Pull WOD: 15 minute A.M.R.A.P (as many rounds as possible) 5 Sumo Deadlift High Pulls 5 Push-ups 10 Walking Lunges ( 5 each leg) 5 Sit-ups Post times and load to comments. All Levels CrossFit Skill: Thruster 5-10-15-20 3-6-9-12 WOD: 5 rounds for time 7x Push [...]
