Wednesday, February 10, 2016
Tuesday, February 9, 2016
Monday, February 8, 2016
Sunday, February 7, 2016
21-15-9 reps of:
Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.
Score time, dumbbell load and type of pull-ups
Thursday, February 4, 2016
Back squat 1,1,1
Optional Extra Credit: fifty slamballs
The second part of the CrossFit Total!
After a thorough warm-up, three attempts and three attempts only to get a heavy one rep max of the back squat, then three attempts at the deadlift. If you are not ready to do heavy singles because of illness, injury, or newness, you may do 3's.
Wednesday, February 3, 2016
Tuesday, February 2, 2016
Nice to put that hard-fought fitness to work for something practical occasionally, eh?
We will do a team 10,000 meter row today. Teams of two will pick an interval and must stick with that interval for the whole WOD. You may decide to switch every 100, 500, 1000 or other.
The Rx+ option is a flat-out row of 10,000 as fast as you can!
Tomorrow we will do part of the CrossFit Total: three attempts at a one rep max of the press. Ideally this test is done in one day but since we have time constraints and must warmup, stretch, and cool down in an hour, we will split it up. Friday we will test the squat and deadlift.