Warmup
JM/ Samson Stretch 3 x 3
row 250m x 2
Work on skills aka "weaknesses"
CrossFit WOD
a. Snatch 3, 2,1 ....3, 2, 1
b1. 3 sets Amrap of kipping pullups ; rest 30s
b2. 3 sets Amrap of ring pushups; rest 60s
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"You can't win unless you learn how to lose. "
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Please give a warm welcome to Lucas and Crystal our new athletes at NLP. We are very excited to have you both a part of the NLP family.
Athlete Highlights:
There have been so many achievements made in the last week we want to give everyone recognition for their accomplishments at NLP.
- Shalina and Lil Hess- did 3 consecutive ring dips
- Jackie did Elizabeth for the first time rx!!!
- Big Mike did 10 consecutive pull ups for the first time!!
- Ron did his first WOD with double unders yesterday.
- Aimee deadlifted 215#!!!!
- RJ did his first WOD rx yesterday
- To top everything off Aimee and Ed attended the most training classes out of the NLP family with 19 days of the 24 possible in February. Let's see who's in the running for March!!!
Please keep all coaches informed of any accomplishments you make it is very important for us to know all your progress.
RESULTS:
CF WOD
Athlete: A. rx/mod b1 max b1 total rx/mod a1 max a1 total rx/mods Lulcas 185 rx 52 103 rx 20 55 rx Andrew 135 rx 40 91 rx 30 67 rx Jackie 135 rx PR 31 42 rx 38 71 rx Nick 135 rx PR 30 76 rx 38 99 rx Bryan 130 rx 20 48 rx 25 49 rx Ron 95 rx PR 30 50 rx 13 36 rx Steve G 85 rx PR 32 68 rx 18 42 rx Arv 85 rx 19 rx 30 rx Anne 80 rx 46 rx 35 rx Shalina 75 rx 23 53 rx 10 24 rx Meredith 70 rx 39 rx 30 rx Georgia 65 rx PR 20 55 rx 16 45 rx Jamie 65 rx PR 12 29 rx 16 40 rx Delia 55 rx 20 rx 17 rx Aimee 45 rx 18 rx dnf George 165 power 20 35 rx 12 27 rx Vince 155 power 15 39 rx 25 53 rx Dustin 125 power 20 43 rx 12 30 rx Leslie 45 rx PR 10 21 rx 19 40 reg Rachael 55 rx 14 39 rx 15 36 reg RJ 95 rx 15 45 blue 15 45 reg Elvia 45 pwer 6 17 purple 20 50 reg Jewels 15 39 blue 10 28 reg Crystal 55 power 12 29 blue 18 56 knee Tiffany 55 rx 19 47 blue 7 44 knee LuzAnna 25 x 3 power 23 54 green 13 37 reg Lisa 45 power 27 55 green 45 knee Sonia 25 power 15 35 green 21 61 knee Barbara 45 power John Drew TECH Thursday's WOD Eddie J Master's WOD Denice Rose O-Lift Z Misc WOD Nathan big L big Mike
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