CrossFitters fear only one thing:

The WOD (Workout of the Day.) The enemy pales in comparison.
If they do not, it is not hard enough.

The WOD - FRI, 20MAY11



  • Warm-up

    • Overhead Squat
    • Pull up
    • Double unders
    • Sit up
    • Push up




    Followed by:
  • Lift: Jerk 3X3 @ 75-80-85% 1RM

  • Strength:Bench Press 3X3 @ 75-80-85% 1RM



    Followed by:
  • WOD
    21-15-9 REP ROUNDS FOR TIME:


    Advanced
  • 250/185 DEADLIFT
  • 135/115 OHS

    Rx
  • 225/155 DEADLIFT
  • 115/95 OHS

    Intermediate
  • 185/135 DEADLIFT
  • 95/75 OHS

    Novice
  • 155-125/105-85 DEADLIFT
  • 75-55/55-35 OHS

    Post time, rounds or load to comments


    • Posted by Gil on 5/19/2011 05:38:00 PM
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