Wednesday, October 26, 2011

Warmup:
400m Run
then...3 Rounds
10 Good Mornings
10 Back Extensions
10 Lunges
10 OHS
10 Pass Throughs

Skill:
Pick one of the following and work for 10 minutes
Handstand Walks
Double Unders
Muscle up Progressions

WOD:
21-15-9
Deadlift (315/225)
Box Jump (30/24)
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5 comments:

  1. JAXFriday, October 28, 2011

    Vest: 25:03
    Crossfit in Shreveport

    800m farmer carry (35# dumbell in each hand)
    10 rounds
    10 pushups
    10 pullups
    10 kb swings (53#)
    800m carry w/ 20# medball

    ReplyDelete
  2. JAXFriday, October 28, 2011

    Note: This WOD was not for time. It was for proper form which included lowering weights if necessary to get good form and quality work.

    ReplyDelete
  3. JAXWednesday, December 07, 2011

    Angelica: Completed not for Time
    140# Deadlift-20"Box

    ReplyDelete
  4. JAXWednesday, December 07, 2011

    Mighty Mouse: Completed not for Time
    95# Deadlift-18" Box

    ReplyDelete
  5. JAXWednesday, December 07, 2011

    Carey: Completed not for Time
    153# Deadlift-24" Box

    ReplyDelete

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