A. Deadlifts for max reps at the following percentages 75%, 80%, 85%, 90% Rest 3 mins between sets *If you can’t keep your back flat the set is over. B. 3 rounds for time of: 10 toes to bar 10 pull-ups 10 burpees C. Row 3k for time Question Can you go faster if you […]
Workout Of The Day
AllAroundJoe WOD Saturday 6/8/13
A. CrossFit Regionals workout 5 21-15-9 of: Deadlifts @315/225 (don’t hurt your back, scale this if you need to) Box jumps 30/24 B. 3 rounds for time of: Row 500m 15 handstand push-ups Have Fun!
AllAroundJoe WOD Friday 6/7/13
A. 20 mins to work to a heavy clean (if you can drop. If not, do a power clean) B. For time: Run 400m 30 toes to bar 40 wall balls 50 double unders 60 kettle bell swings @55/35 Run 800 *this is only one time through. See if you can go unbroken. Daily Motivation […]
AllAroundJoe WOD Wednesday 6/5/13
A. 3 rounds not for time of: 15m handstand walking (or shoulder touches against the wall) 30 second l-sits B. 21-15-9 of: Power cleans @135/95 Pull-ups Box jumps C. 6 sets of 5 reps squat snatches @45 Daily Question What’s your limit?
AllAroundJoe WOD Tuesday 6/4/13
A. 20 mins to work on your skill weaknesses – Some common are butterfly pull-ups, double unders, kipping hspu’s, etc. B. 3 rounds for time of: 10 DB snatches @55/35 10 pull-ups 10 wall balls C. Row for 2k Daily push Don’t drop the wall balls. You can do it!
AllAroundJoe WOD Monday 6/3/13
A. 20 mins to build to a heavy back squat. B. for time: 100 double unders 50 handstand push-ups 40 toes to bar 30 shoulder to overhead @115/85
