Tuesday 4.26.11

12 Double Doubles, 8 Large Fries, 4 Shakes...Dinner for four!


Warm Up:


- 5min Jump Rope (Fast pace)

- 5min Ham and Quad Stretching



SWOD: Back Squat 12x2 @ 75% of 1rm with 45 second rest between sets.



Metcon: 5 rounds for time

-5 Shoulder Presses (65% of 1 rep max)

-10 Chest to Bar

-15 Sit Ups (scale up to GHD)

For the Metcon CTB, start with strict technique until you can not complete a full rep, followed by the second hardest technique for you. Then complete the set with the technique that you can do to get your chest to the bar.
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16 comments:

  1. kateTuesday, April 26, 2011 6:00:00 AM

    SWOD- 95lbs
    METCCON- 12:30 @ 65lbs, with band

    ReplyDelete
  2. KellyTuesday, April 26, 2011 6:02:00 AM

    SWOD: 125 lbs back squat

    WOD: 55 lbs shoulder press, blue banded CTB, abmat sits ups 12:56

    ReplyDelete
  3. Brian BTuesday, April 26, 2011 6:33:00 AM

    SWOD: 255lbs

    METCON: 11:25 @ 75% at 110 lbs

    ReplyDelete
  4. DietrichTuesday, April 26, 2011 7:58:00 AM

    Sprained ankle at work... Ill be out of Commission for a week or two.

    Sigh

    ReplyDelete
  5. danyelTuesday, April 26, 2011 8:52:00 AM

    SWOD: 105lbs back squat
    Metcon: 13:25 @ 55lbs shoulder press

    ReplyDelete
  6. Ryan S.Tuesday, April 26, 2011 10:07:00 AM

    For the record, that meal was strict paleo. All 3150 calories of it.

    ReplyDelete
  7. MattMTuesday, April 26, 2011 12:32:00 PM

    CFFB WOD:
    "Tillman"
    7 rounds for time

    7 Deadlifts @ 315#
    1 Full Gasser (4x53yd sprint)
    15 Pullups

    45sec rest between rounds

    24:44

    ReplyDelete
  8. BradTuesday, April 26, 2011 1:19:00 PM

    CFFB WOD at CrossFit Waimea:
    "Tillman" modified for space and working around other people
    7 Rounds for time:
    - 7 Deadlifts @ 315
    - 30 Double Unders
    - 15 Pull Ups

    34:20. Altitude here was rough! Also, no dropping wirhgts here! Can't wait to train at home again!

    ReplyDelete
  9. DougTuesday, April 26, 2011 7:13:00 PM

    swod: 185# 12x2
    metcon:13:30 SP@80#, slowed down my pullups to get chest to hit bar...most of the time;)

    ReplyDelete
  10. MaureenTuesday, April 26, 2011 8:33:00 PM

    SWOD: 85#s
    Metcon: 12:32 55# SP; green band CTB pull-ups

    ReplyDelete
  11. BrookeTuesday, April 26, 2011 10:01:00 PM

    SWOD: 145lb- pretty challenging

    Metcon: 10:46 with combo of strict/kipping/jumping p/u. 65lbs for shoulder press

    ReplyDelete
  12. MattMTuesday, April 26, 2011 10:11:00 PM

    I was thinking about my time on todays WOD and it doesnt seem right to me.Just thought I would throw that out there. I think I miss read my timer.

    ReplyDelete
  13. Kevin R.Wednesday, April 27, 2011 8:03:00 AM

    SWOD: 185 lbs.

    Metcon: 10:43 w/ 95 lb shoulder press.

    ReplyDelete
  14. DaniWednesday, April 27, 2011 8:33:00 AM

    Swod: 125
    Metcon 13:59 @55 green band p/u, GHD situps

    ReplyDelete
  15. KimWednesday, April 27, 2011 8:56:00 AM

    105 back squat
    14:11 @55 all over the place chin ups and ab mat

    ReplyDelete
  16. Melissa MurphyWednesday, April 27, 2011 9:15:00 AM

    SWOD: 95# back squat
    Metcon: 12:42 @ 55 w/ blue band ugly CTB.

    ReplyDelete

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