WOD:
CrossFit Total
November 9, 2011
WOD:
500m row max effort
Box jump for height, work up to your 1RM
Bench press, work up to 1RM
500m row max effort
Box jump for height, work up to your 1RM
Bench press, work up to 1RM
November 7, 2011
It's BENCHMARK week!!!
WOD:
Max push ups in 1 minute
Max sits up in 1 minute
Max consecutive pull ups or seconds held on bar.
WOD:
Max push ups in 1 minute
Max sits up in 1 minute
Max consecutive pull ups or seconds held on bar.
November 5, 2011
Bear Complex
5 rounds with 7 reps of the following sequence (bar doesn't go down until all movements are complete)
5 rounds with 7 reps of the following sequence (bar doesn't go down until all movements are complete)
November 1, 2011
WOD:
"2011 Games WOD"
5 rope climbs
5 clean and jerk
4 rope climbs
4 clean and jerk
3 rope climbs
3 clean and jerk
2 rope climbs
2 clean and jerk
1 rope climb
1 clean and jerk
Pick a heavy but doable weight
"2011 Games WOD"
5 rope climbs
5 clean and jerk
4 rope climbs
4 clean and jerk
3 rope climbs
3 clean and jerk
2 rope climbs
2 clean and jerk
1 rope climb
1 clean and jerk
Pick a heavy but doable weight
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