Today’s WOD is repeated every 3-6 months… and here we are again testing some strength. But today it is mixed with an aspect of endurance and stamina. The ability to get in 20 unbroken reps of DB movements. The overall goal is to complete as many 20 rep sets as you can, as heavy as possible. Allow yourself to reps enough between sets. Push yourself to your limits- ESPECIALLY if you have done this before in the past. There is also a fun “little” finisher as well.
We had 10 personal records set last night in the CrossFit Total Finale. Three athletes completed the series, including tonight’s final test of hitting 1RMs in the back squat, shoulder press, and the deadlift. The sum total of the 3 movements is called the “CrossFit Total”- and there was an opportunity to hit a mathematical PR on this as well. Gaby and Julia each hit 3 PRs, and John achieved new records on all 4. Congrats you three! Wednesday night at 5pm is the finale of the CrossFit Endurance Series. Join in.
Tuesday’s WOD at 7, 7, 9am and again at 4 and 6pm
5pm open training hour
DB Strength complex
Five rounds NOT for time of:
5 DB deadlifts- AHAP… RX is 70/50#
5 DB hang power cleans
5 DB front squats
5 DB push press
Post load for each round to chalkboard/journals
Example: 3@50, 2@60 (PR from 3@45,2@50)
July 18 2016, March 21 2016, August 12 2015, April 22 2015, June 24 2014, Feb 3 2014, Oct 2 2013, Feb 6 2013, Sept 26 2012, June 12 2012, June 8 2011.
Candlestick/double under finisher
6 minute time limit to try and complete:
6 rounds of 20 doubleunders and 10 candlesticks, with every DU miss adding an additional candlestick (scale to 40 single unders)
Post only the FULL number of completed rounds to chalkboard