Monday – WOD

A. Deadlift, 5-5-5 deload
B. Vertical jump test, 3 attempts
C. 500m row

Post highest jump and row time to comments.

Stephen displays the latest in women's fashions from crossfit.com.

SCHEDULE NOTICE: There is no 6:00 am class this morning. Our regular schedule resumes at 8:30 am.

Advertisements

27 Responses to Monday – WOD

  1. Melissa H says:

    Why Stephen, just why?

  2. Thcott says:

    Thteve, I am beside myself….

    I WISH I took this picture…

  3. Amy TV says:

    That is quite the picture to look at first thing on a Monday morning!!

  4. Glenn says:

    The ability to laugh at oneself forever immortalized!!!!

  5. Jessie Heikenfeld says:

    Looking good Stephen!

    1. vertical jump test: 16 inches
    2. 500m row: 1:48
    3. OPT from this weekend, 10 DL, 25 BJ, step down X3
    DL @ 155 and 24 box: 6:20 or somewhere around there.

    Hate rowing, just sayin’

  6. Melissa H says:

    deadlift deload complete
    vertical jump 12.5″
    row 1:54

  7. Stephen says:

    On AirDyne:

    10:00 @ Z1
    10 sets of :20 work / :40 rest
    10:00 @ Z1

    Horrible.

  8. Jordan says:

    Jessie your vertical leap is outstanding:) I’m glad that I can beat you at something.
    Row 500m 1:23.5
    Vertical 25.5 inches
    Main site WOD
    21-18-15-12-9
    Muscle snatch @ 95
    WB
    KTE
    18:41

  9. Jeff says:

    Thank god I left when I did. I may have been swept off my feet if I’d seen that in person

    A. Back Squat 5-3-1 – 235 (5) PR
    B 10:00 Cindy
    10 + 4 push-ups

  10. Lindsey says:

    Great look stephen! I think more men should rock this in the gym…

    DL 210×1
    2. 12.25
    3. 148.2

  11. Alexis says:

    Friday’s WOD
    BS 120 (3)
    B1. 75 for all 5 rounds
    B2. 4,5,5,4,5 ring dips

  12. Ebony says:

    B. 15.25
    C. 149.9 I stopped 3 times. 🙂

  13. zakgr says:

    B. 17.12
    C. 1:36.3

  14. Lauren says:

    B: 15.5 inches
    C: 1:53.1

  15. JennaB says:

    row 10 min warm up – sprint last 10 sec of every minute — ~2300m
    rest 3 min
    3 muscle ups on the minute for 10 minutes — shoulders bothering me, did 2 strict pullups…green band 😦 no dips.
    rest 3 min
    1 challenging HSPU every 30 sec for 10 minutes — first 5 min to an abmat, but i rest at the bottom to kip up so rich said it was only like 0.5″… 2nd 5 minutes added a 10# plate
    rest 3 min
    5 sets:
    20 walking lunges controlled
    20 push ups contolled
    20 GHD sit ups controlled — modified to 10 pushups.
    rest 3 min
    row 10 min cool down – sprint last 10 sec of every minute — ~2200m

  16. megs T says:

    Did the OPT 5 sets w Jenna

  17. C-DUB says:

    2k row 6:49.9 (1.7 secs off PR) – Leg pain was gone after 5-7 mins, major PR!

    Feb Goal: Walk away from rower with little to no pain in the legs after 2k.

  18. Rich V. says:

    Squat 3×245, 2×245 (third rep screwed up lower spine)
    Belted Press 3×5 @127
    Pull up 3×5 @ 43, chin to bar
    CTB Butterfly Pullups 2×18, second set tough

    Vertical leap: 21.25″
    50 pushups on rings, toes on box: 2:24

    I’ll be seein’ Dr. Pete tomorrow.

  19. The Other Lee says:

    B. 19.5
    C. 130.8

  20. Greg Harris says:

    Vertical jump 21.5 inches

    Split squats: 3 sets/leg, 8 reps @ 30lbs/hand, 3010;
    two sets bobbled on right leg, finished each set tho. Tempo might be too fast. Concentrated on smooth, even concentric.

    Starting Strength

    Squat: 3x5x295 Last rep on sets 2 & 3 was hard
    Bench: 3x5x190
    Power Cleans: 5x3x180

  21. JimC says:

    B: 19”

    C: 1:32.5

  22. Kristie (aka PopTart) says:

    B. 15.5″ (and I thought I didn’t have jumps)
    C. 500m Row – 1:48.6

    (Maverick – where you been?!)

  23. Greg Harris says:

    I’ve been buzzin the tower. Where have you been?

  24. Amy TV says:

    A) 95-105-125
    B) 10″ I am a lil embarassed to admit that I can’t jump!!
    C) 1:58.5

  25. Andrea says:

    B) 11.5″
    C) 1:51:2

  26. keebs says:

    B) 27″
    C) 1:29

  27. Ashley says:

    Deload
    10.25″ jump
    500m: 1:55.6

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: