WOD
8
Posted February 4, 2010 in WOD by Turbo

Friday, February 5th, 2010

Workout of the Day

3 sets:
10 thrusters – 120#/80#
Row 2 min @ 90% effort
Rest 2 min
+
3 sets:
10 front squat – 135#/95#
90 sec high knee skipping
rest 2 min
+
21,15,9 rep rounds for time;
Pull Ups
Burpees

Source: OPT
Recommended training day for sectionals athletes; Sat & Sun on as well

Happy Birthday Derek G.!

8 Comments to “Friday, February 5th, 2010”

  • brendan
    February 4, 2010 at 8:40 pm

    Big Dawgs results were posted today:
    http://optimumperformancetraining.blogspot.com/2010/02/feb-4-2010.html

    Congrats to Melisa who tied for 4th place in the women’s overall and first place in the rowing event.

    I’m so proud of how everyone on our team represented us. Good times ahead in Edmonton!

    B-Mac highest ranked male from CFWinnipeg… turns out the tie-breaker method favoured the double unders… good on you for getting every single rep possible. Big lesson for me there.

  • Tapout
    February 5, 2010 at 12:06 am

    Way to go team !!!

  • Charise
    February 5, 2010 at 1:20 pm

    Here’s a long (8-minute) clip of a halftime show. These girls do every kind of double, single, up, over, under you can imagine. Very amusing.

  • Erika
    February 5, 2010 at 4:50 pm

    Congrats team – way to go!

  • brendan
    February 5, 2010 at 6:11 pm

    4:06 on the 21,15,9… great workout!

  • brendan
    February 5, 2010 at 6:16 pm

    @Charise
    cool vid!

  • Turbo
    February 6, 2010 at 4:00 pm

    Thrusters – First and second set unbroken – this is huge for me!!! the third one was pretty pitiful though
    Rowing – average pace 2:10/2:18/2:16

    Front Squats – These were tough (5+4+1/6+3+1/6+4)
    High knee skipping – approx. 98/123/148 jumps

    Pullup/Burpee WOD: 5:43 Rx’d

Upcoming Events

For Members

Random Testimonial

  • ~ Juliet

    "

    My CrossFit experience was so awesome!! I don't think I've ever been around that much genuinely positive energy in my life! Everyone was so gracious and helpful, and at the end of On-Ramp I really felt I could do anything!! Your entire team, male and female, have such enviable physiques and I know I can get there, too, so thank you for what you guys do and for what you"

  • Read more testimonials »

Posting tweet...

Powered by Twitter Tools