Monday 2/3/2014 CrossFit Workout of the day
Warm up
7 minAMRAP
7 ring rows
7 Air Squats
7 inch worms
7 squat stretches
7 Pass Thru’s w PVC pipe
Strength/Skill
Push Press
5-3-2-1-1-1
Take 15 mins to find a 1 RM
Training (Met-con)
4 rounds
3 Min AMRAP
1 Min Rest between rounds
10 Pull ups
10 shoulder To Over head (115/80) (135/95)
Max Air Squats
Score is total # of Air Squats
Scale weight
Scale pull ups with bands or sub with ring rows
2014 02 02
Push press: 205# PR!!!
Metcon: 166
Nice Work John – you got 225 no problem newxt time.
Push Press: 165# I had 175 but lost it mid way up, next time for sure
Metcon: 259
Pumped for 360 tomorrow!!!
push press: 70#… scared to do higher to strain the shoulder but was happy to do overheads!!!!!
metcon: 281… love me some squats
agree with brett, pretty pumped for tomorrow!
PR – 195 # on push press; looking forward to next time;
Metcon – 255; rx (115);
Tuesday == 360 – lets go!
Death by Air Squats!! Legs are like J-E-L-L-O now!
185# Push Press
184 (RX-135)
Metcon: 226 Push Press #65. Pull ups with band. 😉
What’s all this EVF360 talk???
185# PP
266 RX RX (135)
check tomorrows schedule, Tuesdays are now 360 wod days. James said they will be mostly partner wods, simialar to Saturdays wod. Almost beach time BRO!
abs on abs on abs
#185 Push Press
276RX (#115) AS
Excited for tomorrow but Beach Season seems far off.
Monday and Friday 7:30am, Wed 6:30am and Thurs 5am are also EVF 360’s now.
Awesome WOD. 225 Total Squats. RX. Strength at 185# 1RM. PR. Felt I could’ve put up another 10. That’s what tomorrow is for.
130# push press
WOD 278 RX… could hardly walk up the stairs to go home.