Monday 6.13.11

Complete 25 reps:

Back Squat @ 85-90% of 1 RM 

*Perform as many reps as possible, usually done in 1-3 reps, rack the bar and rest no longer than 30 seconds between efforts. Keep going until you complete 25 total reps. 

*If you rest longer than 30 seconds between efforts, count a penalty. Perform 5 burpees for every penalty. Penalties are assessed at end of the workout. 

Post times, penalties and loads to comments. 

Strength: Weighted supine ring rows 3 x max reps
DB Bench Press 5 x max reps-rest 90 seconds between sets

“Feeling and Eating Better With CrossFit” – video [wmv] [mov]

Summer Schedule:

9:00-10:00 am CrossFit WOD
5:30-6:30 pm CrossFit WOD
6:30-7:30 pm CrossFit WOD

This schedule begins Tuesday, June 14.

Happy 16th Birthday Brooks Brown!

Set your minds on things that are above, not on things that are on earth.~Collosians 3:2

Categories: WOD

11 Replies to “Monday 6.13.11”

  1. Back Squat 24:ish – 280lbs 1-15, 295lbs 16 – 23, 300lbs 24 – 25
    DB Bench – 80lbs 7,8,7,6,7

  2. Squat: 275 3/4/4/4 = 15
    285 3/3 = 6
    295 3 = 3
    305 1 = 1

    DB Bench 80lb 15/14/12/8/7

    Ring Row 15 regular then 2×8 with 45lb plate

  3. 16 min.
    Back squat: 205×3/205×3/205×3/210×3/210×3/210×3/210×3/215×2/215×2
    DB Bench: 60 lbs 15/9/8/8/8
    Ring Rows: 10/10/10 (25 lb plate)

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