Warm up
CFWU 3x
Skill - 5 min of work on: the Rings
Ring dips/ ring pull ups/ L-sit, static holds, etc
Strength: week 2 of 5/3/1
Squats - 3x3
70% x 3
80% x 3
90% x 3+
WOD
5 rounds
5 DL #275/155
10 burpees
(WOD from the 2008 CrossFit Games)
Angelica: 6 @ 90%
ReplyDeleteWOD: 7:07 - 115#
Barb 3@75#
ReplyDeleteWOD: 6:22- 75#
Steph-6 reps at 90%; WOD 7:53 RX
ReplyDeleteKenny s:255 p:125 c:155 d:275
ReplyDeleteCorey - WOD - 3:33 RX
ReplyDeleteCorey-Beastly hombre. You own burpees. Ryan D
ReplyDeletetAMMY- 6:42 110# bq-67,75,85
ReplyDeleteHollie 6@90% 5:13 133#
ReplyDeleteAmy - 133# (90%) @ 6 - 4:36 rx
ReplyDeleteMonica - 133# (90%) @7 - 5:54 rx
Adrian - 5:53 rx
Marc - 6:07 rx
Darin - 365# DL ?
karla - 7 @90% - 7:54rx
ReplyDeletestephen 4:58rx 290#X13
ReplyDeleteBrandon-4:29 rx
ReplyDeleteRandy-5:51-rx
Sheri-7:27rx
Brian-6:55-165#
Donna-6:52-75#
Jennifer-9:30-125#
Pedro 145# under 6 mins (didn't get time)
ReplyDeleteJoe K. - 3rd set squats @ 7 reps; WOD 7:04 Rx'd.....buckin' furpees!!!
ReplyDeleteEllen 7:57 rx (167# @8 reps)
ReplyDeleteTravis 6:52 @ 255# (182# @15 reps)
Jackie 8:56 rx (117# @ 7 reps)
David 9:44 @185# (168# @6 reps)
Tami - 103# @7...5:41 w/123#
ReplyDeleteCarey - bs 135#/sp 70#/ pc 105/ dl 197