8 Jan, 2014

Posted: January 7, 2014 in WODs

Please post your comments and results!!

Warm-up:  500m Row, 50 DU, Hip Joint Mobility

Strength:

4x 5Good Mornings AHAP

3x 5Push Press AHAP

3x 8 Bentover Row AHAP http://www.catalystathletics.com/exercises/exercise.php?exerciseID=171

*Use same weights for all sets, no increase*

Conditioning:

3RFT

10 Burpee

15 Box Jump 24/20

20 Pull-Up

Mobility Video:  OH/T-spine Prep  https://www.youtube.com/watch?v=k2j1cGdFAhM

Please post your comments and results!!
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Comments
  1. Matt says:

    85# for strength movements.
    7:00 for WOD.
    Sore all over from yesterday’s WOD after 2+ weeks off over the holidays!

  2. Michelle says:

    Still at Crofton CF:
    500m Row then
    5 rounds for time:
    10 Ring Dip
    10T2B
    10 Deadlift 225/155#
    17:25 Rx, the ring dips killed me

    • Chris N says:

      Michelle, how is Crofton CF? I pass by there all the time and have wanted to stop in. Looks like a tough wod! Great job!

      • Michelle says:

        Its really nice Chris! Very big space, they have a forward leaning approach to fitness, not away from Crossfit but the whole fitness concept and the people I’ve worked out with have been very welcoming.

  3. GP says:

    9 Something for the METCON
    used 85#, could have done 95 or maybe 105
    Established new 1RM FS – 145 lbs, will update the board

  4. Spencer says:

    95#, 115#, and 115#
    9m40s

  5. Brighid says:

    65# strength
    13:09ish metcon, scaled pullups

  6. Yuki says:

    Dee and I did 105# for GM and PP. We (or “I”) had to drop to 85# for bent row. I think I will feel this tomorrow…
    8:10 for conditioning.

  7. Chris N says:

    Fun wod this morning….WOD 6:57

  8. khary01 says:

    Established 1RM for Front Squat of 225#
    95# for GM, PP, and Bent over row, should of added more weight.
    10:48 on conditioning

  9. Dee says:

    105 for GM & PP. 85# for BB row.
    Could have done more for GM and BB, but PP were heavy.
    WOD 8:30.

  10. EJ says:

    # 95 GMs, #115PushPress, #115 Rows

    WOD:8:24

    Did this wod late since I did heavy legs yesterday. Great program. I know what I need to work on. Thanks

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