Friday 5.06.11

Someone is forgetting to open their hips up completely at the top of the Box Jump.  (This was an early workouts done when the gym was just getting started)
SWOD: Power Clean 3-3-3-3-3

Metcon: Complete 3 rounds of this circuit:
-Box Jump 25 jumps in 60 seconds
-Power Clean,15 reps
-Rest 1 minute

No rest during jumps, choose a height you can hit 25 reps in the alotted time.  Each round is about three minutes including rests.

Fit: 20" box and 50% bodyweight Power Clean
Super Fit: 24" box and 75% bodyweight Power Clean
Compound-Fit (Or "LeFit" as Kyle tried to call it instead of his usual "Legit"): 28" box and 100% bodyweight Power Clean


  1. CF Football = 210 lb bench 6 x 3 reps every 45 seconds

    Metcon = power clean at 165 lbs once evey 30 seconds for thirty reps

  2. SWOD: 55x3,65x3,75x3,85x3,95x2 (95lbs was a PR for me and I did it twice!)
    Metcon: 10:20 @ 65lbs, 16" box

    liked the workout today..I was smoked!

  3. SWOD: 65x3, 85x3, 105x3, 115x3, 125x2

    MetCon: 1st round 65, 2/3 rounds 75, 20" box
    Time: 7:57

  4. SWOD: 65x3, 85x3, 105x3
    Metcon: 10:45 w/ 75# and 20" box. It was scary, but first metcon with a 20" box since August!!!!

  5. Swod: 65x3, 75x3, 85x3, 95x3, 105 fail, 100x3
    Metcon: 10:03 w/70#, 20" box

    Thank Goodness It's Fri-dee!! :)

  6. SWOD: 55-65-75-85-90

    WOD: 13:10 65#, 15" box

    My cardio sucks! Couldn't have done it without Craig pushing and encouragement.....just confirms I need to get my butt here more than two days a week!

  7. Swod: 100x3
    Metcon: 12:18 #75, 20" box. Fit+? haha

  8. swod:155x3 165x1(pr) have increased 20#'s on my power clean 1rm since mid september..wahooey!

    metcon: 12:15 @ 120#'s
    /and a 20" box

  9. 55, 65, 85, 95, 105
    20 in box 65lbs at 13:00