Monday 3/24/2014 CrossFit Workout of the day
Warm up
7 Mins
10 Lunges
10 Supermans
10 Groiners
5 Push ups
5 pull ups
Strength/Skill
Back Squats
10-5-5-5-10
Look to make an increase from last week.
Training (Met-Con)
4 rounds
3 Min AMRAPS
5 Thrusters (75/55) (95/65)
5 Burpees
1 Min Rest between rounds
Score is your lowest round
Scale options:
Scale weight on Bar
Scale time
Sub BB w KB’s
2014 03 23
I’d rather burpees than KB swings, so I’m not complaining.
Most epic WOD photo EVER. (Cough, April 6th!, Cough!)
3 rounds was lowest score @ 75 lbs. 155 lbs on last 10 reps of strength.
2 rounds plus 7 #40. I scaled it but it felt like an Rx to me.
THISSSS WOD should’ve been titled deception.
5 RM at #110..
2 rounds plus 9 at #55… OYEEEE, what a monday.
5 RM @ 235; final 10 @ 185;
3 rounds on the Met Con @75; flirted with 4 on 1st and almost on last; but could not maintain.
First day back after vacation; back to reality;
5rm @ 205
10rm @ 165
3 rounds on metcon @ 95# Front Squats.
Back to the grind with Damon!
such an awesome wod!!
175/155 lb squats
3 rounds at 75lb
235/185 on squats.
4 rounds RX on the metcon.
For those new Crossfitters/EVFers: today’s WOD was as much as a true Crossfit workout as you’ll find. Thrusters and Burpees are staples of Crossfit, as was the timing/structure of the WOD. If you loved today, or at least love it when looking back on it, then welcome to the crazies.
175# 5 rep max
155# on the last set of 10
2 rounds @75# on the metcon was my lowest
225-185 back squat
4 rounds RX
Although I don’t share Matt R’s enthusiasm, I do feel great, that is until I crash at 730pm
135 lb back squat for 10 reps
Lowest was 2 rounds and 4 thrusters at 55 lbs
5RM @ 175#
5.5/5/5/5.5 rounds was the break down. Did front squats instead of thrusters. This wod brings out the mental toughness.
5RM @ 205
3.5 Rx lowest round
happy monday y’all!
20/20 hindsight says I should have not done back squats at open gym yesterday! Live and learn.
Paced it out for solid 3.5 RX each heat.
165 5 RM backsquat.
4/3/3/3.5 on thrusters/burpees.
Not looking forward to probably seeing one or both of these for 14.5 :/