Tuesday, July 7, 2009
Coach Derek will be supervising your play time while Team CrossFit Winnipeg is at the CrossFit Games this weekend
Deadlift 5 RM (add 10 lbs to last workout)
AMRAP in 15:00
Max wall ball
Run 50 yards
3 burpees
Run 50 yards
Score = Rounds x Wall ball
Wall ball set ends when you pause either at receiving ball or at bottom of squat. “Strategy” to manipulate the scoring system that involves anything other than working your ass off is not cool.
CF Games Athletes
If this is not your rest day
Deadlift 60% of 1RM for 15 singles focusing on moving bar quickly (try to move the bar quickly every rep). Lift every 30 seconds. If you don’t move the bar fast it’s not worth moving the bar at all, so get some speed on that sucker!
5-7 minute AMRAP depending on how you feel.
Best of luck to the crew going to the Games!
Give ‘er hell!
YOU GUYS ARE GONNA ROCK AT THE GAMES…!!! Will be thinking of you…
Deadlift 155# – got all 5 reps although I had to take a breather before the third rep – got a little light headed. Total for wod was 594? Those wall balls were tough!
Had a pretty good wod today considering the Countryfest Ukrainian style food hangover I have….
Deadlift 225# (all five reps felt good BUT I’m sure B saw lots of veins popping out of my neck)
WB: 20-20-20-20-20-20-20
140 X 6.75 = 945
81/19/21/21/16/11 5.25 Rds X 169 = 887.25