Saturday, February 13, 2010
As many rounds in 7 minutes:
14 KB Swings
14 Box Jumps
Rest 5 minutes
As many rounds in 7 minutes:
7 Ring Dips
7 Burpees
Coach’s notes: Guys use 1.5 pood and gals 1.0 pood for KB swings. Post number of rounds for each couplet to comments.
Attention CrossFitters! This week let us know what your favourite CFC WOD is by posting it to comments.
A. Shoulder press 70×5, 90×5, 100×5, 105×3, 110×3, 115×3
B. Part 1 of WOD as Rx’d (??: Used 20″ box).
6 rounds even. All KBS unbroken.
35:33
Subbed a bunch
1.5 pod KB’s not from elevated platform
Push-ups after the first 5 K-E’s
CBS two days ago
TheWOD was:
Nodar” (R.I.P. 1988-2010)
3 rounds for time:
35 DB Dead Lifts – 75#/h,50#/h
Row 1K
50 knees to elbows
Great idea for WOD
Thanks Deejay
did the target training home work
Bench Press 225 5×5 (83% of max)
Squat 315 5×5 (87.5% of max)
weighted chin ups with 10 pounds 3×5 1×4 1×2
Back Squat WOD
Rest 5 min
As Rx’d w/20″ box – 5 rnds + 14 KBS + 3 box jumps
Rest 5 min
As Rx’d – 6 rnds
Rest 3 min
150 DU’s for time – 2:11