Posts from ‘August, 2009’

WOD
Snatch High Pull (90%) 2 2
High Hang Snatch (80%) 2 2 2
Deadlift (74%) 5
(66%) 5 5 5 5
Record loads to comments
compare to 6-29-2009

Thanks Matt!
For your business, your enthusiasm and your service.
We can’t wait for you to get back.

WOD
“Helen”
400m Run
21 KB Swings
12 Pull Ups
3 rounds for time
record time to comments
compare to 8-1-2009
or 2-14-2009

WOD
Deadlift (76%) 5 5
—
Test Max Pull Ups
then do 3-5 additional sets at 33-50% of max
compare to 7-24-2009
6-12-2009
Rest Day
4-12-2009

WOD
Deadlift (PTTP) 70%
5 5
—
Clean (80%) 3 reps
Burpee 9 reps
5 Rounds for time
record loads and times to comments

WOD
Run 400m
Jerk (135lbs/95lbs) 15 reps
Pull Up 21 reps
Run 400m
Record total time to comments

WOD
Deadlift (72%) 5 5
—
Turkish Get Up (24kgs/16kgs)
EMOTM 30 minutes
record loads to comments
compare to 6-10-2009

WOD
800m Run
5 rounds for time
record time to comments

WOD
Crossfit Total
Back Squat 1 1 1
Strict Press 1 1 1
Deadlift 1 1 1
record total to comments
compare to 7-18-2009
or 6-27-2009

WOD
High Hang Squat Clean (70%)
2 2
Clean and Jerk (90%+)
1 1 1 1 1
record loads to comments
compare to 7-27-2009

WOD
Deadlift (76%) 5 5
—
Run 200m
OHS (95lbs/65lbs) 21 reps
Run 200m
OHS 15 reps
Run 200m
OHS 9 reps
Run 200m
for time. Record loads and total time to comments.

WOD
“Chelsea”
5 Pull Ups
10 Push Ups
15 Squats
every minute, on the minute
30 minutes
record rounds on and off the clock to comments
compare to 6-24-2009
or 12-17-2008

Richmond Biz Sense

WOD
Deadlift (74%) 5 5
—
Run400m
Knees To Elbows 10 reps
5 rounds for time