Sat 19 May 2012
Sunday Schedule
Posted by B-boy under Skills and Drills, WOD
[12] Comments
WOD:
Four One Minute Rounds (Rotate Stations Every Minute):
Kettlebell Swings - 16/24
Burpee Tuck Jumps
Double Unders
Thrusters 65/95
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Immediately go right out the door for a timed 800m Weighted Run – 25/45 pound plates
**You’ll have 2 Scores**
Total Reps in the Workout & an 800m Run Time
—–
10am-11am: WOD
11am-Noon: Free Trial Session
12pm-1pm: Open Gym For Members
12 Responses to “ Sunday Schedule ”
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Congrats DT on an amazing half marathon. That is an awesome job.
I did Thursdays squats, 10×3 at 155. Same as last time, I didn’t want to dump at equinox.
Cash out: wedding shower (I’m in chicsgo btw)
Thursdays squats. 10×3 at 225.
If anyone is looking to buy a bike rack, I have this one (http://www.sportssolutions.net/inc/sdetail/10015___bua_ftc__silver_/89/379) that I am looking to sell. It’s near brand new, holds 2 bikes and does not fit in my apartment as planned. I’d take $100 for it. Sorry for the spam.
Didn’t write down all the numbers before they were erased. Finished -1 rep for for the last three rounds compared to the first.
Great class with Jay, Jason, Frank & Jameson. Great coaching today Brendan! Loved every second of this one!
3 RFT of
50 DUs
40 situps
30 box jumps
20 pushups
1 hill sprint (on the east river)
A little bit of everything. Great seeing Val. Thanks to Joe, Amy & Jay. Nearly there on the DUs.
Hats off to the runners and DT this weekend!
I did 255# squats. Last post of the day!
Did some bench press work to find 3 RM and 5 RM. My 3 RM is 175, or my body weight, which is pretty cool. I have no idea what a good bench press “level” should be, anyone care to chime in? Does anyone want to start benching on the reg with me?
Then some DU work. Previous PR for consecutive DUs was 30. Today I did 65, 64 and 59. The skill is coming along, now it’s about fighting fatigue and maintaining focus. I’m not sure what day it is on EJ’s 60 day goal challenge (because I’m doing a horrible job at it) but I hope to have 100 DUs locked up soon.
Stay thirsty CFM. Let the strength cycle continue!
@kpo17
http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf
Basic strength standards including bench press. Very useful guide!
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