WOD 11-16-12
Strength 12×2 (10-15 lbs. Heavier than previous) Speed Box Squat Result: 165 lbs. Fitness AMRAP 8 2-4-6-8-10…… Thruster MD ball sit up throw. Result:16+4 Thrusters. Mobility Calves
7 Life Lessons from Crossfit Everett.
Whether you are the newbie or been in the game from the beginning, these 7 lessons are worth a quick read. 7 Lessons in Life http://crossfiteverett.com/2012/11/14/seven-crossfit-life-lessons-that-carry-over-into-real-life/
WOD 11-14-12
Strength 3-3-2-2-1-1-1-1 (increase wt. each round) Squat clean and jerk (push then split). Reps. My Result: 85, 95, 105, 115, 125, 135, 145 No last round Form on pull under.
WOD 11-13-13
Fitness 10, 20, 30, 40, 50….. Pushups Sit ups Box jumps (24″). AMRAP 20. My Result: 50+ 10 box jumps.
WOD 11-12-12
Strength Floor press (95) 9 x 3 (30 sec. intervals) Fitness AMRAP 10 5 S2OH 10 bent over row 15 SDLHP 20 K2E. Result: 4+ 15 SDLHP @ 65#.
WOD 11-10-12
OC Throwdown WOD 1 2012 15 Power clean (95/65) 30 DU. AMRAP 10. My Result: 326 reps.
WOD 11-9-12
Strength 12×2 @ 50% of box squat max Result: 150 lbs. Fitness RFT 3 50 weighted lunges (25) 30 MD ball slams (20) 15 supine pull ups. Result: 7:47 Mobility Legs and traps
Sometimes we just need a nudge
From day 1, no matter our fitness level, our goal is to complete the WOD. Most of us modify, striving to take steps to some day write unassisted pull ups, completed double unders, did a 24″ box jump, or the holy grail, RX. The real question is when the opportunity presents itself to increase the … Continue reading
WOD 11-8-12
Fitness AMRAP 20 5 hang clean (135) 20 hand release push ups 20 superman back extension 20 lateral bar jumps 1 lap, increasing a lap each round Noon: 3+4 laps (45 sec off full 4), pull under speed AMRAP 7 Comp Practice (PM) 10 OHS (95) 50 DU PM: 3, overhead press work- ability to … Continue reading
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