New to CrossFit?
Blog Archives and Benchmarks
« Thursday November 24, 2011 | Main | Tuesday November 22, 2011 »
Tuesday
Nov222011

Wednesday November 23, 2011 

Possibly the world's coolest, albeit most inefficient, rickshaw.  

 

**Thanksgiving Schedule**

Mon-Wed: Reg schedule

Thurs: Closed for Thanksgiving

Fri: "Murph day"  Open 9-11am only - come anytime during this time to complete "Murph"

Sat: Reg schedule

Sun: Reg schedule

 

WOD

ROMIK

- SMR: shoulders

- wall of death 2 min/side

- OHS x 15-20 reps

 

Supplemental

- "wall angel" x 15-20 reps

 

Strength

- strict press: 3-3-3-3-AMRAP; rest as needed

 

MetCon

5 RFT:

- 10 push presses (~80% of load used in AMRAP set above)

- 30yd bear crawl

- 15 box hops (24"/20") 

 

Post results and thoughts to comments.

PrintView Printer Friendly Version

Reader Comments (10)

Strength: Strict Press worked up to 75# x 5 reps
Metcon: 10:14 65# for push press

November 23, 2011 | Unregistered CommenterJK

Strict press 60# x 6
Metcon 13:21 (45#)

November 23, 2011 | Unregistered CommenterJess

strict press - 115 for 7 ...

MetCon - 10:22 85#'s -

Happy Thanksgiving Cadence!

November 23, 2011 | Unregistered CommenterSully

135(11)
10:18. 105

November 23, 2011 | Unregistered CommenterTC

Strength: N/A got to class a little to late :(
MetCon: 11:28 @ 95# / 24"

November 23, 2011 | Unregistered CommenterKlempsun

SP: 145/150/155/160/165 (4)

Metcon: 11:52 @130lbs.

November 23, 2011 | Unregistered CommenterEddie W.

Strength: 95/115/120/125/125x8
Metcon: 10:01@95 and 24"

November 23, 2011 | Unregistered CommenterAndrew

Strength: 80/90/100/115/120x7
Metcon: 15:45 @ 95#/24". So easily-winded today...

November 23, 2011 | Unregistered CommenterJustinH

strength: 85# X 6
Metcon 12:33 with 75#
First crossfit class in over 7 months :-)

November 23, 2011 | Unregistered Commentermb

SP: 135 x 10

MC: 10:56 @ 115#

November 23, 2011 | Unregistered Commenter27

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>