WOD 01/25/10
Today’s WOD:
Press 5×5
then
3 Rounds:
30 Pull-Ups
15 Dumbbell Squat Cleans (50#/30#)
Some of our newest members in the picture here. Julie deadlifting and Sarah taking it all in.
Thank you to everyone who came out to our Open House and to all of our members who invited friends and family. We hope that you all had a great time and a great night (happy birthday again, Andrew).
Our Performance Nutrition Challenge is fast approaching and as promised, nutrition related posts are on the way. One arrived last night entitled, America’s Diet.
14 Responses to WOD 01/25/10
125lb 5×5 press
13:50 Rxed
I feel like I got lead pipes from the biceps down now……
I posted this before the new WOD was put up but with all the pull ups today its appropriate. It is about hand maintenance.
http://www.kirklandcrossfit.com/
Bench Presses instead of Overhead Presses
then
12:33 on the metcon
Used 20#, since the 25# dumbbells were taken. Next time I’ll try it w/ 30#.
Even though I laughed when I saw the above link, it IS important to care for your hands. For Fire/EMS/LEO it is important to not have hands that are always in the process of healing, since we use our hands for EVERYTHING.
Props to everyone who man’d up for AMRAP 31. The Open House made my Bday swell.
today’s WOD: 115, 10:18
Pressed135
11:46 w/ 45s
press 145
wod in 12:57 with 45s
press 65
wod in 19:53 w/ 20 lb
andrew! i’m bummed i didn’t realize you were having a Bday WOD on the 23rd! Happy late bday again! your bday wod totally made my bday wod look like a small whimpering child! ha!
45 press
healing shoulder strain
2K row: 9:43.7
1243 40
115
subbed back squats for presses: 5×5, 135lbs
WOD, subbed left-arm 1pd KB snatches for squat-cleans: 9:53
Press 115
Press at 65
WOD 15:20 w/ 25 dbs.
14:53 with 25# and 48# press
17:01 with 15# and BUTTERFLY kipping pull ups, 43# presses