WOD 11/9/10
Our very own Sal's new CD "DIE PRETTY". Pick it up on iTunes Wednesday!
10,000 Bicep Curls For Time
Clean 5-5-5-5-5
Work up to 85% of your 1RM. Really focus on form.
Turkish Get-Up 1-1-1-1-1-1-1-1
First four: find your 1RM with a barbell.
Second four: Find your 1RM with a KB or DB.
Note – each weight should be done once with each arm.
Post weights to comments.
So one of our members, Sal, has just released a brand new CD, and we urge you to check it out and pick it up! Check it out here!
Also, if you have nothing else to do, check out your coaches Iz and Dan doing the KettleBear Complex a couple of weeks ago. Fun stuff!
3, 2, 1, GO!
CrossFit Warm-up:
3 RNFT of:
15sec/side Samson stretch
10 oh squats with pvc
10 ghd situps
10 ghd back extensions
10 pullups
10 pushups
Cleans: 95 – 105 – 115 – 125 – 135. Felt good.
TGU: Didn’t feel good at all.
Barbell: 45 – 65 – 75(F) – 65
Dumbbell: 75(F) – 60(F) – 60 – 60
Must have been exhausted from everything yesterday AND today.
Coach CanaDan
350′ on VersaClimber= 3:04
Clean: 5@135/145/155/165/175
TGU-
Bar-45/65/95
D.B.-75/75
Not looking forward to tomorrow.
WOD – 11/9
Warm Up:
3min Double Under
10 Clean @ 65lbs
Clean: 5 @ 95/115/125/135/155 (PR)
3min D/U
TGU:
Bar – 45/55/65(F)/60
D.B. – 16KG/20KG/24KG/65lbs(PR)
…….and there will always be pain!
WOD – 11/9
Warm up:
3 min Double Under
10 clean @ 45lbs
Cleans: 5 @ 55/65/70
1 @ 75lbs
3 min D/U
TGU:
Bar – 15/15/20/25 lbs
D.B. – 18/18/25 lbs
…..OUCH……