50 Air Squats for time + Sumo Stretch 30 seconds + Instep Stretch 30 seconds each

Squat– 3/3/3/3/3

5 RFT of: 5 Squat (Heavy but doable) 15 Knees to Elbows

Tabata- Double Unders

3 RFT of Row 250M Max Effort Plank Max Effort 30 seconds rest after each round

5 replies
  1. coachcanadan
    coachcanadan says:

    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
    ryan says:

    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
  3. Cory OBrien
    Cory OBrien says:

    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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