http://www.crossfitnocatee.com Unleashing Human Potential Wed, 08 Sep 2010 00:54:37 +0000 http://backend.userland.com/rss092 en Strength For The Week Front Squat 70/8 x 5 Push Press 70/8 x 5 WOD That's right, more thruster but this time it's... "Death By Thruster" (115/85) 1 Thruster the 1st Minute 2 Thrusters the 2nd Minute 3 Thrusters the 3rd Minute Continue on the minute until you can not complete the amount of thrusters in the alloted time. Mobility Hold the bottom position ... http://www.crossfitnocatee.com/?p=1547 WOD "Strung-Out, Backwards, and Upside Down Fran" 1200m Run 9 Pull-Ups 9 Thrusters (95/65) 800m Run 15 Pull-Ups 15 Thrusters (95/65) 400m Run 21 Pull-Ups 21 Thruster (96/65) http://www.crossfitnocatee.com/?p=1545 WOD Clock starts at 30 Minutes and counts down. Team Buy In 100 Double Unders 30 Thrusters @ 65 30 Thrusters @ 45 Team AMRAP 1600m Run 125 Push Ups 1000lbs. of Wall Ball Shots 75 KB Swings 50 Toes To Bar http://www.crossfitnocatee.com/?p=1539 WOD As Many Points As Possible in 15 minutes 500m Row = 1 point 400m Run = 1 point 40 Double Unders = 1 point 25 Wall Ball Shots (20/14) = 1 point 25 KB Swings (1.5 pood/1 pood) = 1 point 25 Box Jumps (24"/20) = 1 point 25 Burpee's = 4 point You can complete the exercises ... http://www.crossfitnocatee.com/?p=1536 Power/Skill/Sport Power Jerk/Split Jerk 3-3-3-3-3-3 WOD "Snatching Fran" 21-15-9 Squat Snatch (75/55) Pull Ups Compare to April 29, 2010 "14 Sweet facts about sugar!!!" http://www.crossfitnocatee.com/?p=1528 You can choose one song to "rock out to" while doing your favorite WOD, what would that song be? Power/Skill/Sport Deadlift 5-5-5-5 WOD EMOM for 15:00 120m Sprint 3 Burpee's http://www.crossfitnocatee.com/?p=1522 "With your mind power, your determination, your instinct, and the experience as well, you can fly very high." - Ayrton Senna Power/Skill/Sport Med Ball Clean Technique WOD "Nancy" 5RFT 400m Run 15 Overhead Squats (95/65) http://www.crossfitnocatee.com/?p=1517 Strength For The Week Back Squat 70/8 x5 Overhead Press 70/8 x 5 Power/Skill/Sport Weighted Pull Ups 3-3-3-3-3-3 WOD 20 Minutes Buy In of 150 Air Squats 100 Push Ups 25 Burpee's Max Reps Double Unders in the remaining time http://www.crossfitnocatee.com/?p=1512 Do you want to move better? Check out K Star everyday for ways to improve your performance through increased mobility. Click on the picture to learn more. Saturday WOD Part A. One member of each team is to be delegated to perform one of the following exercises and find out the best effort ... http://www.crossfitnocatee.com/?p=1503 WOD "Event 1 from Survival of the Fittest" 800m Run 20 Pull Ups 30 Burpee's 50 Sit Ups 15 Squat Cleans (136/95) 40 Box Jumps 400m Run Each section is to be started exactly 5 minutes apart, whatever time is remaining in the 5 minutes is to be used as rest. In the Survival of the Fittest, the last ... http://www.crossfitnocatee.com/?p=1501