Friday 1.21.10

For those who have been experiencing wrist pain and stiffness, check out this entry from the Mobility WOD.

Warm Up:
5 rounds of:
- 5 Lateral Push Ups
- 5 Slow controlled reps of Toes to Bar.

- Deadlift 3rm for the day, then 90% of 3rm for 5 reps, and 80% of 3rm for 7 reps.

5 Rounds for time of:
- 20 Double Unders
- 20 Wall Ball

If you don't have double unders, the substitution is 80 single unders per round.


  1. SWOD: 465 x 3, 420 x 5, 375 x 7
    Metcon: 7:17

  2. SWOD: 195x3(PR), 155x5, 105x7 (form was whack on the 155x5)
    Skipped the metcon due to time restraints.

  3. missing my crossfit buddies.....terrible week up late with school and couldn't get up at 4:30 for the life of me....need to RELEASE SOME STRESS! Hope to catch ya tomorrow!

  4. SWOD: 405x3, 365x5, 325x7
    METCON: 16:51 3 rounds with 30#medball, 2 rounds with 20#...double unders were rough today

    1RM Power Clean @155, tried 165 twice but couldn't get it
    1RM back squat@185, tried 205 but was tired
    1RM deadlift @225 and done

    Metcon: as many rounds as possible in 20 minutes
    40 meter sprint
    10 burpees
    40 meter lunge
    10 pullups I lost count after six so I have no idea how many sets I completed.

  6. w/u: incline bench 45 each hand
    toes to bar(garage beam) 5x5
    swod: 52 rep's of 145# Dead lift
    metcon: 20 du's , 10 push press @ 70# 5rnd's

    time on the whole thing was 46 minutes. garage time tonight, my commute is a bear on friday's

  7. SWOD: 205x3, 185x4, 165x7
    Metcon: 11:44 rx'd