Wednesday 7/9/2014 CrossFit Workout of the day
Warm up
Shoulder traction with bands
8 Min EMOM
EVEN 10 Cal Row
Odd 10 Burpees
Barbell warm up
3 sets empty BB
10 DL
5 HPC
5 STO
Strength/Skill
Take 15 Mins to complete
Hang Power Cleans
2-2-2-2-2
Work on speed and technique
For those who are newer with the lift spend the time to perfect your craft.
The coaches will provide you with the guidance and cues to help you smooth out the movement.
Watch video for a smooth lift
Training
Hero WOD
“DT”
5 rounds for time
12 Dead lifts
9 Hang Power Cleans
6 Jerks
(155/110)
Scale options:
Scale weight down to be able to complete with proper form and technique
“Technique , consistency, then and only then apply intensity”
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
2014 07 08
Love me some DT!!!! Yeeaaaaaa!
Man, I was dying today. Only at 70 for my weight and it took me like, 9 minutesish…9:01?
Strength: last set of 2 @170#
DT: 9:18 at 135#
Great work this week 530am!! Tough 3 days..sleeping in tomorrow.
Man! That was tough! Legs are on fire after these past 3 days.
Rx’d 🙂 15:07
My hands are hurting!
Strength last set of 2 @ 145#
Metcon – time capped somewhere in round 4 @ 95#
happy to do this WOD for DT… 8:57 @ 60#
i’m even happier i get to rest tomorrow, my body is tired.
Strength: last set of 2 #170
Met Con: DNF 3 STH short of completion
@#135
@ #135
Strength: last set of 2 #165
DT: 8:00 @ #115
strength last set at 155 (failed on 170, next time i got it)
3 Hero wods with in a week, love it!!
DT – 8:03 @ 115#
Way to go everyone!!!! Killing it! I figured I’d post my tabata workout this am 🙂
#tabataforlife
med ball v-ups
flutter kicks
planks
weighted ab mat sit ups 25#
plate ground to OH 35#
push ups
assisted pull ups – Thanks Nicole for the demo!!!
great job all!
115lb worked me… DNF in 10 min… 4 rounds + 8 DLs.. but good news is i was on pace to beat my prior DT (which was 10lb less)
strength 155lb x 2 .. ran out of time before trying 165
Awesome job everyone! Don’t forget our girls this Sat!!
Nobody on this blog has commented on Brett’s shorts. Which, by the way, were making me crave a smoothie after today workout.
blindedddd by the lightttttttttt
I am really trending lately, #brett, may have to create a fanpage
Justin maybe you and 1repMax can join forces and make figjam smoothies
That’s sounds delish
That’s sounds delishi
All my recipes are posted on my friendster page. Strange I have 0 follwers
Hpc last set of 2 @ #95 (failed that for 1repmax last time so I def did a happy dance!)
DT: 8.25 @ #65
Forearms on fire!
Birthday WOD on full BLAST
Last round HPC @ 105-no failures today boys and girls!
DT 12min @ 75 eh
Strength : PR 2 HPC @ 185#. DT should’ve kicked it up to 115, but did 95# @ 7 minutes flat.
Fun, fun day. Worked up to 95 for the HPC and did DT in 6:35 at 60. This was one where I was kicking myself after for going too light. Whoops.
Strength 2 @ 165#. Just couldn’t get 175#.
DT 115# in 9:30.
Made it up to 95# for hang cleans.
DT was 8:37 @. 55#