MOBILITY
MAKE UP
GOAT
12-11-13
“Barbara”
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.
12-10-13
Complete for time:
25 Burpees
3 rounds of:
10 Deadlifts, 225/145
50 Double unders
then…
25 Burpees
SKILL:
12 min Muscle up wave
Minute 1 – complete 1 muscle up
Minute 2 – complete 2 unbroken muscle ups
Minute 3 – complete 3 unbroken muscle ups…
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.
12-9-13
Back Squat
Find your 10 RM
Complete 3 rounds for time:
15 Toes to bar
15 Push Press, 115/75
15 Box Jumps, 24/20
15 OHS, 115/75
There is lots to say about this past Saturday’s Holiday Ho Down hosted by CrossFit NOLA 504. I will say that CFV turned a lot of heads. One comment made to me was, “…man, y’all roll deep, huh…”. To which my response was, “Yep”. That pretty much sums up our performance at the event. If you want detailed results on our athletes, go to www.holidayhodown.breezescoring.com/results. Below are teams that deserve top 5 recognition:
Female Scaled:
Randi Wimberley & Nicole Berberet (Soup A Stars) – 2nd Place
Katrina Bell & Shelina Foderingham (Twin Fitters) – 4th Place
Men Scaled:
Nick Sanchez & Mike Brown (Big & Sexy) – 3rd Place
Female RX:
Sara Piazza & Jodi Sheets (Virtus Vixens) – 4th Place
12-7-13
Complete for time:
Row 750 meters
3 Rounds of:
50′ KB Overhead Walking Lunge Right Hand, 53/35
20 Hand Release Push ups
50′ KB Overhead Walking Lunge Left Hand, 53/35
20 AbMat sit ups
Row 750 meters
12-6-13
As Many Rounds As Possible in 10 mins:
7 Deadlifts, 225/145
14 Box Jump Overs, 24/20
Skill:
Wall Walks, 5 X 5
12-4-13
As Many Reps As Possible in 10 mins:
10 Snatch, 95/65
20 Lateral Burpees over Parallette
Rest until you have properly cooled down
Practice/Skill (10 mins):
Muscle Up (Progression)
Pull up Variation (C2B, Kipping)
12-3-13
10 mins to find your 1 RM Ground to Overhead
Holiday Ho Down RX
Complete for time:
75 Russian Kettlebell Swings, 70/53
60 Calories on the Rower
45 Toes to bar
Holiday Ho Down Scaled
Complete for time:
75 Ab-mat sit ups
60 Russian Kettlebell Swings, 53/35
45 Calories on the Rower
If you and your partner workout at the same time, then perform the WOD as RX per your division for the Ho Down. These are WODs 5 & 3 of the Ho Down.
12-2-2013
“Nutts”
For time:
10 Handstand push-ups
15 Deadlift, 250/160
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots, 20/14
200 Double-unders
400 meters run with plate, 45/25
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
