For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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CrossFit 305 Fittest In Miami Challenge 3
Saturday's first event will be an outdoor field run including backward running, four point running (bear crawl, crab walk) and short bouts of bodyweight movements.
The second event is a barbell to overhead any way how event. The Rx weight for men is 155#/women 105#. The total weight to lift for men is 5,000#/women 3,500.
The third event is a metabolic conditioning workout including burpees, dumbbell swings, lunging and short sprints. The Rx weight for men is 30#/women 20#.
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12 comments:
25/50/75
Squat,sit-up,push-up,pull-up
35:25
Today's WOD - LONG. Bring your vaseline.
Every once in a while it is good to stop and make fun of ourselves (those offended by language, this is not rated PG):
http://www.youtube.com/watch?v=dsTbas5NgF0&feature=youtube_gdata
starting strength
squat
220 x5 x3
Dead
260 x5 x3
overhead press
95 x5x2
95 x6 + pp x5 + pj x7
pull ups
12 reps x3
Adam that video is the best!
And I'm very apprehensive about this WOD. Dang.
warmup-260 deadlift x5
WOD
275 deadlift max reps 3 minutes-19
ADD ONS
95 overhead press max reps-14
95 overhead press max reps-11
135 power clean, pressx3-5 sets
135 snatch grip deadliftx5-5 sets
1 pood kb snatch 3x5 each arm
Rx 25:19
K2 Rx 40:30
Great job. Way to rx the wod.
Dom - great pull ups. You are making big strides bro.
Dan - thanks for the form corrections and of course the booty music.
Sean = beastly
sun wod. 30 snatches#75, 30 wall ball shots #20. 3xrds. 19:52
today. 5k, 5min rest, 300 du's.
100 double unders for time:
self count-0:50
rest a few minutes
101 double unders for time:
dom count-0:47
29:41
Rx- 33:59- ..weak
29:45
This one hurt today and tomorrow. Ouch!
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