| reverse sled pull 100m (Weight) Strength|
Weight to be determined ( I have to do it first )
|Chosen as WOD: Fri,Oct 21,2011|
|225 Rx|| Steamer Fri,Oct 21,2011|
|'Clean Karen' (Time)|
150 med ball cleans
14 / 20
|Chosen as WOD: Thu,Apr 18,2013 Mon,Jul 30,2012|
| 800 Rx|| Kiersten Thu,Apr 18,2013|
|1 MILE RUN OUTSIDE (Time) Cardio|
1 mile outside run.
Please post your time as MM:SS.
|Chosen as WOD: Thu,Oct 11,2012 Fri,Feb 17,2012 Fri,Dec 9,2011 Mon,Oct 31,2011 Tue,Oct 4,2011|
|1 mile sprint (Time)|
yes, i said sprint. i want you guys to give me the absolute best mile that you can muster!!
|Chosen as WOD: Mon,Feb 25,2013|
|1 minute of madness (Reps)|
1 min max cal row
1 min max rep overhead squat
1.....max rep Shoulder press
45 / 30-33
|Chosen as WOD: Fri,Jan 11,2013 Fri,Oct 26,2012 Wed,Jun 20,2012|
|1 RM PC (Weight)|
Based on what we 'felt' and learned yesterday you have 15 minutes to get a 1 rm Power Clean
|Chosen as WOD: Tue,May 14,2013|
| 275 Rx|| Seth Tue,May 14,2013|
| || Bull Tue,May 14,2013|
|1 rm PP (Weight) Strength|
20 minutes to get 1 rm push press
Yes folks a dip and a drive :) NO redip
It's going to be working together and coaching each other. We have a good baseline from the shoulder press we did last week so let's see just how much stronger this lift is.
|Chosen as WOD: Tue,Oct 23,2012|
|1 RM shoulder press (Weight) Strength|
You will have 20 minutes in teams of 2 to coach and get YOUR 1 rm shoulder press.
|Chosen as WOD: Tue,Oct 16,2012|
|82.5 Rx|| Kim Tue,Oct 16,2012|
| || BabyC Tue,Oct 16,2012|
|1 rm thruster (Weight) Strength|
Time below includes warming up to working sets when time ends what you got is what you got
15 minutes ( if you are alone )
30 if you are paired up
to get that 1 rm thruster
we will talk about the new thruster standard but wont hold you to it tomorrow.
|Chosen as WOD: Tue,Sep 25,2012|
|88 Rx|| Kim Tue,Sep 25,2012|
| 85 Rx|| BabyC Tue,Sep 25,2012|
|1 RM Thruster (Time)|
You have 15 minutes to get that 1RM Front Squat into a Push press = Thruster.
It will be followed by round 2 of the crossfit olympics events to be announced tomorrow.
Programming altered today due to the metcon ass whooping you guys have endured this cycle and the need to RECOVER.
|Chosen as WOD: Fri,Jul 6,2012|