Wednesday, March 3, 2010

DOWN SHIFT

warm up
double unders x 50
40% 1RM deadlift 3 x 5

focus/skill
heaving snatch balance 3 x 3

workout
4RFT
pull ups x 15
push ups x 20
air squats x 25
double unders x 30
85% 1RM deadlift x 1

post time to comments

11 comments:

  1. Anonymous03 March, 2010 14:40

    caleb.bw160.rx'd@275dl.10:15

    ReplyDelete
  2. rob in ger03 March, 2010 14:46

    Nice!
    bou.rx used 270# for the deadlift. 7:12min
    rene'.rx used 270# as well. 10:40min
    simon. rx. 12:40min
    ralph.rx. used 290#.8:25min.
    kiwi. rx. " " 383#. 13:04min.
    rob. rx. " " 383#. 11:08

    after a break bou and I did 3 rounds of:
    10 hang power cleans and 10 front squats w/ 135#

    ReplyDelete
  3. Steve03 March, 2010 17:32

    Steve C. rx. dl@ 345#'s 11:41

    ReplyDelete
  4. (!)03 March, 2010 19:36

    The road to recovery is boring.

    30 min spin class, 20 burpees. No rest.
    10 min spin, 20 burpees.
    Laugh if you will, this combo if preformed at a high enough intensity will bring you to your knees.

    ReplyDelete
  5. Katie P03 March, 2010 20:23

    205# 19:22

    Used red band for pull-ups. DU's really slowed me down...I need to work on 'em. All in all...killer wod.

    ReplyDelete
  6. Turbo J03 March, 2010 20:31

    turbo. rx @ 385#. 8:19

    The deadlift had to mentally prepare for me.

    ReplyDelete
  7. KyleWRose03 March, 2010 21:15

    Kyle R. 181bw. 265#/15:11

    Great WOD

    ReplyDelete
  8. CrossFit JAX03 March, 2010 22:39

    russ. 160bw. rx @ 300#. 7:43

    ReplyDelete
  9. Pete04 March, 2010 06:28

    Pete W. 39/200bw. rx. (345 DL) 13:11

    ReplyDelete
  10. Anonymous04 March, 2010 17:19

    karen........14:23 (115 DL)

    ReplyDelete
  11. Laurie04 March, 2010 18:36

    I am not going to say much about this WOD but ouch!! Thank you again CFJAX for proving me wrong! 25.02

    ReplyDelete

Subscribe to: Post Comments (Atom)