Workout of the Day
Weekend Partner WOD!

Row 15 minutes for distance

While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away and return to the rower. Upon the sled-dragging partner’s return, he or she then trades roles and continues the rowing effort for his or her partner team. Only a return of the sled may prompt a partner role switch.

Score is the combined distance rowed by the partner team by the end of the 15 minutes + (total amount of weight moved x number of out-and back trips made on the sled).

Hooray for CrossFit math!

Post your scores to the Whiteboard.

Transfer your data from here.

 

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Workout of the Day
Front Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 151119

Transfer your data from here.

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MWF A.M.
Push Press
Find your 5 rep max.
Use as many attempts as needed to find this within a 12 minute limit.
then
Using 75% of your newly established 5RM push press load, complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

Push press
Burpees

Post your scores to the Whiteboard.

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Workout of the Day
5 rounds for time of:
10 back squats
6 split jerks, alternating legs on each landing

Use the same weight for back squats as for the split jerks
Rx weights: Level 4=65#; Level 3=55#; Level 2=35#; Level 1=25#

Compare to 150922

Post your scores to the Whiteboard.

Transfer your data from here.

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MWF 1:00pm
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

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MWF 7:30am
Sumo Deadlift
Find your 10 rep max.
Use a 10-10-10-10 rep scheme

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MWF 6:15am
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Post your scores to the Whiteboard.

Transfer your data from here (for all three classes).

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Workout of the Day
“Running Fran-tic”

For time:
21 thrusters
21 pullups
400m run
15 thrusters
15 pullups
400m run
9 thrusters
9 pullups
400m run

Use Wendler’s formula listed on your CF Whiteboard profile under “Thruster” to determine the appropriate weight for this WOD. Use what it lists for a projected 15 RM for you. If you never logged thruster efforts into CF Whiteboard, well, then I guess you’re out of luck. Base your weight off of an athlete classmate who is comparable, then…and start logging your stuff!

And read THIS!

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Transfer your data from here.

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Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups

Post your scores to the Whiteboard.

Transfer your data from here.

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