Friday 8/6/2014 CrossFit Workout of the day
Warm up
In 8 Mins
10 Pass Thru’s
10 Dislocates
15 Ring Rows
15 Sit ups
20 Alt Lunges
Strength/Skill
Strict Press
3-3-3-3-3
% based off 3 RM
55%-60%-70-% -80% across last two sets
Training
For time
10-9-8-7-6-5-4-3-2-1
Push presses (95/65)
Front Squats (95/65)
Scale options
Scale weight
2014 08 07
6:45 RX
A fun variation of this WOD would be ascending ladder, get as far as you can without putting the bar down.
7:01 RX
Happy Friday!!!
9:01 at 75#. Fun WOD
Enjoy the great weather.
9:52 RX! First RX in good long while.
6:56 – RX;
Have a great weekend!
6:39 RX
Have a great weekend !
9:39 @45. Great Friday wod.
6.37 Rx
Happy Friday All!