2011 Nemefit!

Nemefit round 3, back at Windy City

Max Box Jump
Max Avg. Watt on Rower, 1 minute
8 rounds of 30s on, 30s off- 1 3-pillar suicide, box jumps in remaining time. Score is combination of reps.

If you can dodge a wrench...

Sad to say this is the last NemeFit day for the season but that was the way to go, out with a blast (...even if it was in the face)! Ha ha ha. I hope you gals have a great time and Nationals win or lose. Feel free to reach out if I can do anything at all for you in the off-season!

CrossFit Dodgeball!
"Grace" 30 clean and jerks for time
...more CrossFit Dodgeball!

Last High Volume

Dodgeball 2 on 2 off x2

30-25-20-15-10-5
Hang power clean
Toe-to-bar
Box Jump

Hallway sprint between rounds

W/Bryce

1RM Shoulder to Overhead in 10 min

3 Rounds of:
1min KB Swings 30 sec rest
1 min Broadjump rest 30
1 min Burpee rest 30
1 min Row rest 30

Overhead squats

First of all congrats gals at winning CHC!

Overhead squats 1RM

4 Rounds for time:
10 Overhead squats (60-70% of your 1 rm)
10 24" box jumps
10 Pull ups
500m Row

C&J max

1RM clean and jerk

3 rounds for time:
10 C&J (65-75% 1rm)
400m run

Slacking

5RM Deadlift

Metcon:
With a partner (...or not, Vegas)
start with: 400m run with a 15# plate
(30 per person)
Wallball
Thrusters
Partner Lateral Burpees
end with: 400m run with a 15# plate