Tuesday 7.20.10

Conquering the box jumps!

Hope to see you all in for today's workout. It will be fun as always! Remember to improve the basics such as posture, keeping your midsection tight, breathing, etc.

And if anyone wants to use their warm up time to work on different skills on the rings or bars or floor, check out this website: http://www.drillsandskills.com/

SWOD: Overhead Squat 3-3-3-3-3-3

Metcon: Complete the following:
Tabata Sumo Deadlift High Pull (45/ 35)
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata SDHP (45/ 35)

*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.


  1. After a few days abscence came back to
    overhead squats at 55lbs
    and tabata

  2. Overhead Squats #95 and Tabata (13,6,10 = 29)

  3. CFFB WOD:

    -Back Squat: 318.5x2 (70% of 1rm), 364x2 (80% of 1rm), and 408.5x 4 sets x 1 rep (90% of 1rm).
    -Bench Press: 255.5x2 (70%), 292x2 (80%), and 328.5x 4 sets x 1 rep (90%)
    -Weighted Pull Ups up to 50x3

    Was supposed to be a tabata row with the goal of 1000m, but I ran out of time.

  4. CFFB WOD:
    Back Squats: 135x2, 155x2, 175x2 (Box Squats)
    Bench Press: 135x2, 155x2, done
    Jumping pull-ups 3x7

    METCON: Tabata row: 807 Meters

  5. swod:ohs 6x3 65,70
    11 3 11
    Vow to climb the rope @ least once per warmup for
    the rest of the quarter. Are you a left footed climber or right, made a huge difference when I switched the rope to my left foot:)

  6. Ohead Squats
    2x65,3x75,1x85 (Six sets I cheated)

    MetCon 9,11,9=22

  7. overhead squat = finished with 135 thanks to Bobs faith in me
    metcon score = 18 (8,5,5)

    Great to get back in and hit it with the p.m. class

  8. SWOD: overhead squat = 75lbs
    Metcon: tabata sumo deadlift high pulls, pullups with band, sumo deadlift high pulls = score 16. (8,3,5)

  9. SWOD: Overhead squat 75lbs
    Metcon: sumo deadlift high pull-9, pullups-1, sumo deadlift high pull-10. score=20

  10. Overhead squats:
    35x3, 55x3, 60x3, 65x3, 70x3
    metcon: 23
    tabata sumo dead lift high pulls (10)
    tabata jumping pull ups (5)
    tabata sumo dead lift high pulls (8)