Monday 4.04.11


Our constantly varied programming does not mean random.  But it does mean you may see workouts show up when least expected.  Many were unable to participate in the Total on Saturday, so here you go....

SWOD: "The CrossFit Total"....again

3 Attempts for a 1 rep max of each:
- Back Squat
- Shoulder Press
- Deadlift

If you already completed the CF Total on Saturday, then you can try to beat it again, or do the following:

SWOD: Shoulder Press 5-5-5-5-5
Try to set a 5 RM on the last set

Metcon:  Maximum cycles in 12 minutes of: (Primal Blueprint WOW)
-50 Meter Sprint
-10 Squat Jumps
-10 Push ups

Post weights and/or times to comments.  cc

21 comments:

  1. Who's the hot mexican in the middle?

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  2. Bad morning, warmup sets for " The Total" felt awful..I will give it a shot next time.

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  3. SWOD Total
    125 bs, 95 sp, 205 dl

    didn't have time for METCON

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  4. Crossfit Total:
    Backsquat: 160 (PR)
    Shoulder Press: 65 (PR)
    Deadlift: 215
    Total: 440

    I finally overcame my arch nemesis the 65lbs shoulder press! I can't believe I finally got that monkey off my back.

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  5. Great job, Danyel! Matt, as the resident "Hot Mexican" we expect more from you...

    Strength WOD:
    - Back Squat: 370x1, 335x3, 295x5
    - Shoulder Press: 205x2, 190x4, 170x5
    - Pull Ups: +80x2, +45x4, Unweighted x8

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  6. Brad- thanks but im pretty sure she was refering to Kyle, and if you guys are expecting more what did you have in mind? I can mow a mean lawn if you need me to...

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  7. CFFB SWOD:
    -15x1 Back Squat @ 85% 1RM, rack for 5 seconds after each rep. Completed @ 240#.
    CFFB WOD:
    -5 rounds for time of:
    1 strict pullup
    1 strict press @ 80% 1RM
    3 pullups
    3 press
    5 pullups
    5 press

    16:57 @ 116#

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  8. SWOD Total: 165/85/235 = 485

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  9. SWOD Total: 280/140/325 = 745

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  10. gym was packed at 530. did the total with the group instead of the football wod.

    Total: 880
    sq:375
    sp:150
    dl: 355

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  11. Note: PR. total is up 35 lbs from 845 last december.

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  12. SWOD = 135,135,135,115,135

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  13. 265# BS, 145# SP, 345# BS=755

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  14. bs 165 x 1
    dl 185 x 1
    sp 80 x 1

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  15. SWOD: 70# 5rm Shoulder press
    Metcon: 12 rounds.

    Thanks Jenny for the extra help counting :)

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  16. TOTAL : BACK SQUAT 385, PRESS 185, DLIFT 395

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  17. Did crossfit games week 2

    9 reps 155# dl
    12 push ups
    15 box jumps

    Completed 7 rnds and 1 dl

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  18. shoulder press: 5x5x5x5, 95, 115,125, 130
    weighted pull up 75#,
    bench press 120 x 5, 135 x 4, 155 x 2

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  19. Back squat: 135#
    Shoulder press: 72#
    Deadlift: 175# tried 205# x3 failed so had to use my last warmup rep as max--need to move up weight slower

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  20. Back Squat: 305
    Shoulder press: 155
    Dead Lift: 360 pr

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  21. SWOD: shoulder press 5 rep max 65#

    WOD: 12 rounds

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