20100104

Tuesday the 5th of January, 2010

Please check out our new site at http://www.crossfit305.com

Sean Smith


Russian Gymnastics warm up


DeadLift
5-5-5-5-5
Use the same weight for each set, perfect form, no failures.

Rest as needed
Row 250 meters, 4 efforts with full recovery




5 comments:

Jason said...

DL 5x5 335 PR
Row 250m 46,46,48,49

rowing sucked! Need to do more sprint type training...

J Weezy said...

DL 5x5
225

Row 250m
53.1, 53.6, 53.6, 53.2

Wess said...

BenchPress-
135×10/155×8/185×8/205×5/215×4/225×3

DeadHang C2B PullUps-
10/10/8/8

250 Row-
45.6/45.3/46.2/46.4- Quads fried after

Karim Souki said...

1st day back at Crossfit. Let the pain begin.

Deadlift 5x5 205lbs
Rowing 47, 48, 51,51

DM said...

Bench Press
135x10, 185x8, 205x5, 215x3,225x2

c2b DH pull ups 3x6

Row 250x4
42.8, 42.5, 41.9, 42.3 damper@8

Later damper@ 10 39.8