Tag: nky

Live Fast, Take Chances

Workot of the day- Back Squats

WOD Back Squats 3,3,3,3,3 185,210,230,255,275 mini Wod 3 rounds of: 10 kb clean 15 kb swing #35 10 up and down box 24″ with KB Time: 5:29

Rest day- MTB Trail ride

Rest day at the crossfitnky, Favian and I decide to Mtb at the Versailles State Park. 13 miles of trail in 2 hrs + Fast and some technical section but really a great trails. for directions and trails map visit: Versailles State Park

WOD ” Helen”

Warm up 2 rounds of: jump rope high kick spiderman lunge walk out hands reverse lunges dead bug 10 pushups 10 squats WOD   “HELEN” 3 rds. of: 400m run, 21 KBS, 12 pullups Time: 10: 14

Last workout 6/3/09

Last workout before my trip to Humphreys Peak,AZ, “Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 meters Max rep Pull-ups Total rds. 7 + 59 pullups www.crossfitnky.com