For time:
30-20-10-20-30 reps of:
Kettlebell Swing, 53/35
Box Jumps, 24/20
Run 40 meters after each round.
12-14-13
12-13-13
Complete for time
21-15-9 reps of:
Row (calories)
Power Clean, 135/95
Skill:
Work on Pistols for 10 minutes
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
