Strength Day
CrossFit
Warm Up
400m run
50 squats
WOD Push Press
10,7,3,3,3,3,20 (the 3’s are where I want the big numbers, please keep in mind form is more important than load)
Essentials
5 rounds
200 m run
15 knee to elbow
15 dips
Foundations – Push Press
21,15,9
Push press
Wallball
10 Responses to “Strength Day”
Sunday 100905
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Neil – 75, 95, 105, 115, 125, 135 (x1), 75 (x16)
Hey man nice effort today. Did you have day off?
nah, crushed it last night. couldn’t do yesterday’s workout. should have done 130 instead of 135. might have gotten that. I was more pissed about the 20.
Sadie – 45,55,65,75,85,85,50
Good effort thought
Anne: 21, 18, 15, 12, 9,6,3 Deadlifts (135lbs) and pushups- 7:34ish…
Noah- something, something, 3 reps= 115, 135, 135(accidentally did it twice), 155, 165×2, 195×20.
Oh, and anne,
We heard why you started going to the 6:15am class and just to let you know, us three men at the 6:15pm class all did the work out with our shirts off. Your loss! Sadie knows what im talking about…BOWCHICHAWHOAWHOA!!!
*95X20
Noah man you are freaking hilarious. U should stop by and workout with them in the morning someday soon it’s a whole new world.
Ah man, I’m going to have to start going to two a day workouts, 6:15 am and 6:15pm!!!
LOL!!!