Monday – WOD

April 4, 2010

Part 1: Shoulder press, 5 @ 65%, 5 @ 75%, 5(+) @ 85%

Part 2: AMRAP in 10:00 of:
10 burpees
10 push-ups
10 ring dips

The goal of the “5(+)” set is to perform as many reps as possible. Chest-to-deck, jump to target 8″ above standing reach on burpees. Chest-to-deck to full lock-out in a plank position on push-ups. Ring dips must begin in full support, lower to upper arm touching top of ring, and back to full support to count as rx’d.

Post load and reps in third set for Part 1 and reps for Part 2 to comments. For example:

Part 1: 108, 125, 141(11)
Part 2: 214

Jordan, one week out from competition, displays a proper plank position.

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Wednesday – WOD

March 2, 2010

Shoulder press, 3-3-3-3-3-3-3

Post loads to comments.

Ted comes out of the hole of a PR back squat.


Tuesday – WOD

February 22, 2010

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the the rep to count.

Post total to comments. Compare to 121209.

Jordan storms through "Linda".


Saturday – WOD

December 11, 2009

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 110409.

Two on the way down.


Tuesday – WOD

November 24, 2009

Shoulder press, 1-1-1
Push press, 3-3-3
Push jerk, 5-5-5

Post loads to comments. Compare to 092109.

Joe L. mid-rep during Sunday's burpee/back squat AMRAP.


Wednesday – WOD

November 3, 2009

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 101309.

SarahRun

Sarah hits top speed.


Tuesday – WOD

October 12, 2009

“CrossFit Total”

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

After warming up with each movement, the athlete gets three, and only three, attempts at performing each lift. Unless we give you the go-ahead to include a little slop in your lifts, form must be perfect for the rep to count.

Post total to comments. Compare to 070909.

Heather proudly displays a rack of exceptional quality.

Heather proudly displays a rack of exceptional quality.