6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Michael
12n: All Levels CrossFit- Michael
4p: Open Gym- Michael
5p: All Levels CrossFit- Richard
6p: All Levels CrossFit- Richard
7p: All Levels CrossFit- Richard
8:15p: Tuesday Yoga- Lana Wilson
Sign up for yoga this week and next. Click here to reserve
Workout of the Day (WOD)
5 Rounds [17 minute time cap]
15 Overhead Squat (m = pvc/65/95, w = pvc/45/65)
**Click here to see WOD description:
“Nautical Nancy” WOD Description and Standards
Post time to complete the WOD or every unfinished rep when time expires results in a 1 second penalty per rep. Ex: 11:41 L3
And coming tomorrow…
A. Push Press: 5 sets of 3 reps. Working up to a heavy set of 3 reps.
B. 12 minute EMOM:
1st: 7 Push Press (70% of part A.)
2nd: 15 Hollow Rocks
3rd: 7 Strict Pullups (max reps in final minute)
Post load for Push Press. Post total pullups for the WOD and weights.
Ex: 205#, 135#, 31 @ 25#.
7 thoughts on “TUES 10.06.15 “Nautical Nancy””
Love the app!!! Your wonderful cokoobok has helped me lose nearly 35 pounds since early June 2012. Would love to have the Blendtec to continue on my paleo path! Thanks so much for all you guys do for the Paleo Community!
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