WOD 01/03/11

1. 

   coachcanadan says:

   01/03/2011 at 3:47 PM

   Because of Angie two days ago and the Opening Day WOD yesterday, EVERYTHING is too sore to do today’s WOD. So I did this instead.

   Deadlift
   Warmup:
   135×5
   225×5
   255×3
   Work:
   275×3
   285×3
   295×1
   300×1
   305 (F)

   Haven’t done ANYTHING heavy in a couple of weeks, and I’m still recovering from my Holiday Cold. So I felt good about this.

   Then:

   500 double-unders for time:
   Total: 15:17.

   That sucked.

   Coach CanaDan

   Reply
2. 

   ryan says:

   01/03/2011 at 11:03 PM

   Hello from Maui …Marina and I are living it up today we hit up Crossfit Lahaina good times…

   Dead lifts 5.5.3.2.2.1
   New Pr: for me 275 #
   Wod. 5 Rft
   10 Box jumps
   20 OH lunges 45#
   10 PUSH UPS

   Time : 10:03

   Reply
   • 

     Head Coach says:

     01/04/2011 at 6:11 AM

     Woohoo 275! Great job Ryan. Cant wait till you guys get back.

     Reply
3. 

   Head Coach says:

   01/04/2011 at 6:17 AM

   Subbed Power Clean & Push Jerk for Squat= 10@45/5@95/3@125/135/145/155/165/1@175 + 5RFT of: 5 Power Clean @135lbs/15 K2E=4:36

   Reply
4. 

   Cory OBrien says:

   01/04/2011 at 9:38 AM

   Warm up: 3 min double under’s (150) / 50 air squats FT (51 sec)

   Back squat 3 RM:
   10 @ 45lbs / 5 @ 95lbs / 3 @ 185/205/225/255(PR)/265(Fail on rep 2)

   5 RFT – (5) Back squat / (15) Knees to Elbows
   Rd 1 (205), Rd 2-5 (185)
   9:18

   8 Rd tabata – Double Under’s
   155 Reps

   2 Rds Row – 250m
   Rd 1 – 52 sec
   Rd 2 – 53 sec

   2 Rds Max Effort Plank
   Rd 1 – 1:49
   Rd 2 – 1:31

   Reply

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