WOD
13
Posted March 4, 2010 in WOD by Turbo

Friday, March 5th, 2010

Coach Charles Poliquin and Coach Turbo

Workout of the Day
CrossFit Winnipeg Athletes

A1. 3-3-2-2-1-1 Front Squat @ 30X0; rest 2 minutes
A2. 3-3-2-2-1-1 Single Arm DB/KB Press @ 30X0; rest 2 minutes
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8

* Note, we have a new dumbbell which can be loaded with plates if weight > 75# is required…

Sectionals Athletes

A1. Front Squat @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
A2. Seated Military Press @ 30X0; 3,3,3,2,2,2,1,1,1; rest 180 sec
B. 2 hands overhead GHD Sit Ups – amrap in 30 sec/ 30 sec rest x 8
start with arms extended for A2, lower to clavicles, bench @ 80 deg

Double tomorrow for sectionals athletes… You will need to coordinate with a coach OR find a chin-up bar and a 20″” box for workout 2. Workouts are 6 hours apart.

Happy Birthday Coach Steve (aka Explicit)!!

13 Comments to “Friday, March 5th, 2010”

  • norm
    March 5, 2010 at 9:46 am

    cant remember all the # but was someting like this
    squats
    265(3)
    275(2,f)
    not sure
    275(2)
    285(2)
    not sure
    300(1)pr
    295(f)
    275(1)

  • norm
    March 5, 2010 at 9:49 am

    was running out of time so rest was shorter than 3min then presses where almost no rest
    135(3)
    155(3)
    175(3)
    skipped 2s due to time
    not sure
    205(f,needed help on left side)
    185(1 went up easy)
    no time this morning for ghd sit ups, gonna have to make it up, thanks for the yelling Pascal, needed it!!

  • Stephen
    March 5, 2010 at 1:45 pm

    @norm

    dude. 300# fs is sick!

  • Erika
    March 5, 2010 at 3:01 pm

    FS – 75# x3, 85#x3, 90#x2, 90#x2, 95#x1, 95#x1
    DB press – 15#x3, 17.5#x3, 20#x2, 22.5#x2(F on right arm), 20#x1, 20#x1

    These numbers look pretty sad after Norm’s post!!

    GHD situps – 103 as rx’d.

  • Mandy
    March 5, 2010 at 4:48 pm

    I don’t usually post, but I was stoked with my new PR today.

    My last front squat I was at 90#… today I did 120#! And I actually felt I could do more.
    Got to 25# for the DB press.
    I also did 117 GHD’s.
    All in all, a great workout.

  • SuperBean
    March 5, 2010 at 5:05 pm

    happy bday Coach Steve!

    crap, couldn’t make it in today…can I do this WOD on Sunday???

  • Tapout
    March 5, 2010 at 5:39 pm

    FS 175
    DB Press 40
    GHD 139

  • stephen
    March 5, 2010 at 6:38 pm

    @Mandy, Pascal, Norm
    Nice work on the FS PRs
    @SBean
    Thanks alot!

    I’d be lying if I said I enjoyed squatting…managed only singles from 250# on…

    A1.Front squat: 205×3/225×3/235×3(forgot about tempo on first 2…silly mistake)/245×2/250×1,f/250×1,f/255×1/265(f)/260(f)…I should have fought harder for this last one…felt stuck forever, but according to Derek the bar was still moving…I sure as hell couldn’t tell… ;)

    A2.Seated Military Press:135×3/145×3/150×3/155×2/160×1(f)/160×2/165×1/170×1/175(f)

    ghds: 16/14/14/14/13/13/13/13…110 total…uggghhhh!

  • Harvey
    March 5, 2010 at 8:54 pm

    FS 155(3), 155(3), 175(2), dropped the weight as i wasn’t in tempo. 165(2), 175(1), 175(1)

    DB press: 45(3), 45(3), 50(2), 55(2), 60(1), 60(1) the 60s were using the KB

    GHD: 16, 16, 15, 14, 14, 12, 12, 13 = 112

  • Chris
    March 5, 2010 at 10:19 pm

    @stephen
    Happy Birthday Dude!
    Sorry i didnt get you at the gym…but once i saw the sectional WOD..i just scrolled back up.

    F/S:
    135-3,155-3,175-3,185-2,195-2,205-1,225(f)
    DB Press – 60lb KB
    GHD 87 – havent been able to do these much since my back injury…so i was really happy with this.

  • stephen
    March 5, 2010 at 10:27 pm

    Thanks Chris! Glad your back’s feelin better.

  • Mandy
    March 6, 2010 at 7:54 am

    PS – Happy Motha Tucker Bday Xplicit! Hope you had a good day.

  • MLC
    March 6, 2010 at 2:02 pm

    A1. 150, 155, 160 for 3s
    165, 170 1(F), 170 for 2s
    175, 180, 185(F) for 1s

    A2. 65, 70, 75 for 3s
    80, 90, 90 for 2s
    92, 93(F), 93 for 1s

    GHDs = 123

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