skill/game
dynamax & d-ball tosses
skill component: accuracy
-toss (in any fashion) medicine balls into center of tire
-score is distance + load i.e. 20# dynamax ball @ 43'
focus
front squat
work
'the front squat medley'
-max reps @ 185#/135#
-max reps @ 135#/95#
-max reps @ 95#/65#
rest precisely 5mins between efforts
this workout is inspired by true events. read this CrossFit Journal article as well as its comments, here.
scores to shoot for are: 185/135 @ 25-30 reps, 135/95 @ 40 reps, 95/65 @ 50+.
Nadia Shatila scored 18 reps @ 135#, 32 reps @ 95#, and 68 reps @ 65#.
WARNING: prepare for pain immediately following this workout.
We really felt the Pain! I am sure we all had the same experience. (Except for Bou)
ReplyDeletehector rx. 10-19-30
bou.rx 17-26-40
jean rx 4-16-24
reid rx 2-12-25
jürgen mod. 4-15-30 New to the game.
cody. rx 1-10-19
butcher(christian)rx 11-21-30
rob.16-31-50 Thanks for posting the scores to shoot for.
I had to wait till my headache was gone to post. ;-P
ryan w.192bw.mod
ReplyDelete17 reps @ 155
27 reps @ 135
43 reps @ 95
each round...i could have push out 5-7 more reps....my wrist and shoulders couldn't hold out..thx for the push steve.
Soul crushing WOD
ReplyDeleteTom S 175bw rx 11-27-40
Chris H rx 12-16-35
ReplyDeleteKarry 160bw mod.
ReplyDelete26 reps@45lbs
30 reps@35lbs
42 reps@25lbs
Rapids Crew ~
ReplyDeleteEl Tigre' (6-2/205bwt) ~ Rx = 20/30/50
Britt (6-0/155bwt) ~ 12@165/25@135/30@95
VAL (5-8/130bwt) ~ 6@115#/30@80#/40@50#
tb (5-10/185bwt) ~ Rx = 20/27/40
Wrists Hurting, Breathing Pains, Headaches, Numb Legs, Seeing Stars...All positive feelings!!!