Friday 6.16.11

SWOD: Deadlift 3-3-3-3-3

Metcon: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
-Pull Ups
-Push Ups

For the SWOD, this will be the last time we Deadlift before we "Total" again, so try to go as heavy as you can for the 5 sets, increasing each set.

For the metcon, attempt the toughest variation or the pull ups.  If you have strict pull ups, do as many as you can before resorting to kipping or other assistance movements.

Post weights and times to comments. cc


  1. SWOD: 125-155-175x1
    Metcon: 7:21 varied pull ups

  2. SWOD: 105x3,145x3,195x3,205x3,210x1
    Metcon: 7:37 jumping/banded pu

  3. Swod: 205x3, 225x1
    Metcon: 11:40 orange band, i think i mis-counted

  4. CFFB WOD:
    "CrossFit Total"
    Back Squat - 305# (PR)
    Press - 140# (Tied PR)
    Deadlift - 455# (PR)

    900 total. +68lbs from last Total.

    I will be leaving the CF Football cult every other week now to join in the regular class workouts. I know everyone is real excited to hear that. Try to hide it though ok?

  5. swod:225,255,275,285,290 all x 3.
    metcon 5:48 P/U's strict(9) and the rest kipping

  6. Swod: 125x3, 155x3, 175x3, 195x3
    Metcon: 8:10

    First metcon I didn't have to modify since I busted my ankle and first time I chained together all my pull ups!! :)

    PS. Nice deadlifts Melissa!

  7. Dl- 295x3
    5:01 w/ 1st 15 strict rest Kip.

  8. SWOD:
    Worked up to 425#
    6:38 RXd