Rest Day 7/5/12
CrossFit Basics
Our next beginners series will start on July 23rd. Coach Jacinto Bonilla will be hosting the classes on Mondays and Thursdays at 7pm, for 3 weeks. Please contact info@CrossFit718.com to reserve a spot.
Free WOD
Ready to give CrossFit a try? Come by Saturday July 7th at 10:30 and see what the rave is all about. This is your oppertunity to check out our facility, meet our coaches and complete a great workout!! Space is limited, please email info@CrossFit718.com to reserve a spot.
WOD 7/5/12
All eyes on Mike, will he Break??
A relative light day today:
Sqt: 5 reps x 3 sets @ 230# (figured out I had gotten away from setting my lower back very well in my squat)
Bench: 5 reps x 3 sets @ 140#
Clean (from safety bars in power position): 3 reps x 5 sets @ 155#
A relative light day today:
Sqt: 5 reps x 3 sets @ 230# (figured out I had gotten away from setting my lower back very well in my squat)
Bench: 5 reps x 3 sets @ 140#
Clean (from safety bars in power position): 3 reps x 5 sets @ 155#
500M Row @ 80%=1:42
Snatch Balance- WU-5@45/3@95 WS-5/5/5 @ 115 + 5@132
Clean-WS- 5/5/5 @150 + 5@172
Snatch Pull- 6/6/6/6 @135
GHD Sit Up- 12/12/12
GHR- 12/12/12
LOW BAR SQUAT- 1/1/1/1/1/1/1/1/1/1 @ 90% 1RM; 2 MINUTES REST BETWEEN EFFORTS (25 MINUTE CAP)
135/155/185/205/225/245/265/285/295/295f
5 ROUNDS OF MAX REPS: WEIGHTED PUSH UP (45/25);90 SECONDS REST BETWEEN EFFORTS
30/17/17/15/15
FOR TIME: 100 SUPER MAN’S/40 K2E (PARTITION AS NEEDED)
3:46
i love this workout!
Nice!!!