Warm Up- Coaches Choice

DeadLift– 5/5/5/5/5 @ 60-75% 1RM

5RFT of: 7 each Snatch/O.H.S. (115/65)

Run 1 Mile

32 replies
  1. coachcanadan
    coachcanadan says:

    Ok, this will be a back-off day for sure. Sixth day in a row… Damn these handstand pushups!! I already feel stronger overhead though. It will be interesting to try my 1RM strict press at the end of this month and see what happens…

    Reply
    • Cory O'Brien
      Cory O'Brien says:

      Keep it up Coach D. I think we can all take a great lesson from this. Most of people, I know me especially, like to avoid the stuff we are weak at – we should be diving head first into those movements. I think a month pull up challenge is in my future – maybe with that I can finally learn the butterfly kip! Who’s in?

      Reply
  2. Jason J
    Jason J says:

    Good WOD today, walking home I wish we could have fit that run in.

    Warm Up– 1minute each 2 rounds
    20kg kettlebell swing/walking lundges/situps

    DeadLift- 5/5/5/5/5 @ 60-75% 1RM
    Did it at 125# then re-did the whole thing at 215#… Long story short, it was too early in the A.M. and I screwed up the math

    7RFT of: 7 each Snatch/O.H.S. (@75#)
    +9 HSPU

    I can’t blame today’s WOD but my shoulders feel gross. Good thing tomorrow is a rest day.

    One for the road; check out this cool infographic on eggs… Guide to Eggs

    Reply
  3. Jes King
    Jes King says:

    Warm Up– 1minute each 2 rounds
    12kg kettlebell swing/walking lundges/situps

    DeadLift- 5/5/5/5/5 @ 60-75% 1RM I used 125lbs.

    7RFT of: 7 each Snatch/O.H.S. (@75#) about 16 min

    yea, hate we missed the run J, next time

    Reply
  4. coachcanadan
    coachcanadan says:

    Brutal today.
    WU:
    28-12-7 burpee, pullup
    Total: 4:29

    Deadlift 5-5-5-5-5
    275lbs

    We changed the WOD to 5 rounds instead of seven, so I did:
    5 RFT:
    7 full squat snatch
    7 ohs
    @ 75lbs

    Total: 10:59

    Ouch. Rest day tomorrow. MUCH needed. Today was day six in a row. Also did my handstand pushups. This is getting tough!

    Reply
  5. Head Coach
    Head Coach says:

    WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
    DeadLIft: WU-5@95/135/225
    5X5@275lbs
    Snatch/OHS @95lbs=10:57
    1 mile run=8:41
    legs cramped bad on the run:)
    I LOVE CROSSFIT!!!

    Reply
  6. Head Coach
    Head Coach says:

    WU- 3 RNFT of: 20 DU/ 3 HSPU/ 1 Rope ascent
    DeadLIft: WU-5@95/135/225
    5X5@275lbs
    Snatch/OHS @95lbs=10:57
    1 mile run=8:41
    legs cramped bad on the run:)
    I LOVE CROSSFIT!!!

    Reply
  7. ryanrb
    ryanrb says:

    Warm Up- 3 Rounds 20 DU, 3 HSPU, 1 Rope Climb

    Dead Lift 5/5/5/5/5 Warm Up 135#
    205 # 5×5

    WOD: 5 RFT
    7 Squat Snatch/ 7 OHS
    8:45 🙂

    1 Mile Run 7:25

    Shoulders are done !! HSPU are slowly killing me and im not even half way there..

    Reply
  8. Marina
    Marina says:

    Warm up: 2 rounds: 1 min each of 16kg KBS/walking lunges/situps

    Deadlift: 85# 5/5/5/5/5

    WOD: started with 45# for the first 2 rounds, the rest did with 35# (that was a killer! ouch!)

    1 mile run: 9:57 (damn the cold weather :()

    Reply
  9. Marina
    Marina says:

    Warm up: 2 rounds: 1 min each of 16kg KBS/walking lunges/situps

    Deadlift: 85# 5/5/5/5/5

    WOD: started with 45# for the first 2 rounds, the rest did with 35# (that was a killer! ouch!)

    1 mile run: 9:57 (damn the cold weather :()

    Reply
  10. Cory OBrien
    Cory OBrien says:

    Holy painful quads batman! I really can’t remember a time I was this sore and tired.

    Warm up – 9 HSPU + 2 rounds of 24kg KBS / Walking lunges / Sit ups (1 min ea)

    Dead Lift 5/5/5/5/5 @ 275#

    By the time I reached the snatches and OHS I was cooked and I went very light.

    5 rds of 7 Squat Snatch & 7 OHS @ 65#
    8:40

    Mile run – 8:30

    Thank goodness tomorrow is a rest day – everything hurts!!!!

    Reply
  11. Chrystie O'Brien
    Chrystie O'Brien says:

    Warm up – 3 RFT 20 double unders and 6 burpees – 4:26

    Dead lifts 5/5/5/5/5 @ 115#

    WOD @ 25# (OHS are my weak point and need work) 5 rds total 10:08

    1 mile run 8:53
    my legs hurt already.
    Just for fun……
    Got 5 skinned cats tonight on the bar and 2 kip pullups in a row! I am getting there!

    Reply

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