Freddie's revenge

WOD:

• Strength : 4 sets of 5 reps back squat @ 205lbs

Rest a few minutes, followed by a lighter version of Freddie's revenge; five rounds of:

• 5 x shoulder to overhead (135lbs)
• 10 x burpees

Time = 14:13.

Whoa, are my shoulders and arms sore! Wicked workout.

Erin

Did Erin for the first time today; five rounds of:

• 15 Dumbell Split Cleans 35 lbs / 25 lbs
• 21 Pull ups

Time = 20:01; took me 10 minutes to do the first three rounds, the last ten to do the next two :-P

Fitness FAIL

Something tells me this isn't a CrossFit gym...

Cindy Gone Mad

A twisted twist on the whole 'Cindy' thing:

• 15 x Pull-ups
• 30 x Push-ups
• 45 x Squats

As many rounds as possible in 20 minutes.
Squeezed in 4 and a third.

Short rests can fuel high intensity WODS

Cool WOD today:

• 3 Burpees
• 6 Sumo Deadlift High Pulls 95 lbs / 65 lbs
• 9 Box Jumps

As many rounds as possible in 3 minutes; rest 1 minute.

• 3 Burpees
• 6 Thrusters 95 lbs / 65 lbs
• 9 Box Jumps

As many rounds as possible in 3 minutes; rest 1 minute.

Repeat all this 2 times

Jason sez,

I really like this style of workout and think we will add more of this type in the coming weeks. The minute of rest is really crucial for being able to keep the intensity high on all rounds. It is that level of intensity that is the key to gains in your all round level of fitness. Go as hard as you can for that 3 minutes and leave it all out there!!

Rounds went: 3 1/3, 2, 2 2/3, 2 1/3 [I think]

Pukie comes to CrossFit Connection

Check it out:

Legs 'n core

Today's WOD:

• Strength: Back Squat 4 sets of 5 reps @ 85 % 1 rep max

Rest a few minutes

• 50 Double Unders

Reps of 10,9,8,7,6,5,4,3,2,1 of:

• Wall Ball
• Sit Ups
• Box Jump Squats *

Finish with:

• 50 Double Unders

* the box jump squat is a jump squat where you land on the box then jump off the box and land in your full squat.

Time: 13 minutes and change