CrossFit
Warm Up – Shoulder press
3 attempts to lift your heaviest  (team up with someone to make it go fast)

WOD (there will be a time cap on this depending on how quick the lifting goes)
2 rounds for time of:
50 burpees
50 Toes to Bars

Post total time.

Essentials (Chad do 4 rounds of all posted that you can)
400 jump rope
50 jumping pullups
40 push up
15 medball cleans

March 9th, 2010 in Uncategorized

4 Comments

SadieMarch 9th, 2010 at 8:54 am

Shoulder Press: 65, 70(f), 70(f)

WOD: 21:15

It feels great to be back in the morning. :)

CBCI43March 9th, 2010 at 8:09 pm

Thanks Ben. I can used an improvised WOD for Wednesday morning as well. The workout room has dumbells (10 lbs to 50 lbs), pullup bar, treadmills and bikes.
I’ll have a full gym for Thursday morning.

BTW this is Chad.

EricMarch 9th, 2010 at 8:54 pm

WOD: just shy of 32:00.
I don’t remember the shoulder press numbers.

NeilMarch 10th, 2010 at 7:17 pm

Press: 105, 115, 125 (F)

WOD: 26:29