ROD 072112


Saturday, 21July12


The Three Stages…. NYUK NYUK NYUK

#1.  5 min AMRAP:

  • 5 Deadlift
  • 10 Box jumps

Rest 2min

#2.  5 min AMRAP:

  • Run As Many 100 m Loops As Possible

Rest 2 min

#3.  5 min AMRAP:

  • 2 Wall climbs (start in push-up position with feet pressed against the wall, walk hands toward the wall until you are in a handstand position, walk hands out to starting position…repeat)
  • 10 NLP push-ups

Keep track & post completed rounds for each AMRAP to white board.


“The key to change… is to let go of fear.”

Rosanne Cash quote


When will I see these socks in the our classes? They’re great for deadlifts…



 replace CrossFit with NLP.



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