May 6, 2013
1) Alternate between the following:
Back Squat:
3 x 5 reps
(add 1 – 5 lbs to weight from last week)
Strict Pull Ups
3 x max reps (ideal # is 5, use bands or weights to get close to 5 reps)
2) Complete for time:
30 x box jumps (24/20″)
30 x push ups
Run 200m
20 x box jumps
20 x push ups
Run 200m
10 x box jumps
10 x push ups
Endurance WOD:
(Complete 3 hours before or after Performance WOD)
Run – off
Tri – run – 2x 2 mile repeats with 4 minute rest
CrossFit is more a community than just a WOD. We start together and finish together. Please continue to encourage your comrades. Stuck around and cheer them on until everyone is finished. I know we’re all very busy, but use your hour. Great work this morning. Lets see some PRs and times!
Tried 205 on the back squat. Could only get it once 🙁
Still can’t do a strict pull up without a band.
Push-ups are always bad.
Thanks, Lance, for helping me modify to get the most out of my pushups. I’m determined to conquer those!!!
Performance wod was awesome! 5:37-been a while since I tackled box jumps and push-ups. Definitely needed the work!
Beautiful morning for box jumps and push-ups. Let’s not forget 13 extra burpees no thanks to SHANE…!
Great 5:30 am WOD @ CF28 as usual!!!! Did 155 on back squat! Just need to conquer the box jumps!!! You’re my hero Tiff!!!!
Got a PR today..105 lbs on my back squat. 🙂 Thank you Connie for your encouragement !!
8:35 Rx
WOD time 4:58. Nagging groin injury has me really weak on back squat. Very annoyed. Hopefully it will heal soon.