Call Us: (509)840-0015

Competitive Fitness 01.24.14


Competitive Fitness 01.24.14

Good luck Richard LilienthalClint Hays and the one and only BOOM BOOM :). Everyone wish them luck as they will be competing this weekend at Cretus Ex Duellum.

Remember next Saturday February 1st we will have our in gym competition. We will be giving prizes for the top 3 men and top 3 women. You still have time to sign up and we still need more judges. Also  bring your friends and family and we will be having a pot luck afterward.

Last but not least don’t forget to signed up for the CrossFit Open.



Prep Work
8 Sets Of
:10 Front Rack Hold-Strict Press :10 OVHD lockout

Workout of the Day
Take 15 minutes to build to today’s heavy Power Jerk

For time:
25 Shoulder to Overhead (115/75)
5 Muscle-Ups
20 Shoulder to Overhead
4 Muscle-Ups
15 Shoulder to Overhead
3 Muscle-Ups
10 Shoulder to Overhead
2 Muscle-Ups
5 Shoulder to Overhead
1 Muscle-Up

Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – Max Reps @ 85%
Rest 2 minutes between sets.

Max reps sets terminate with any excessive pausing at the top of the lift. The athlete should take no more than 2 seconds at the top of the lift to breathe, brace and start their descent for the next rep.

Complete as many rounds and reps as possible in 8 minutes of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Cool Down

7 Responses

  1. T$

    A. Worked upto 120 felt really heavy and just wasn’t feeling it this morning.
    B. 6:28 used 65# and belly to bar substitute for MU’s since I don’t have them yet.
    C. 130, 145, 165, 160×5. Last week I did 15x 165 #. So I know I wasn’t feeling strong this morning :-(. Some good some not so good.
    D. 8+5 that’s was a push and uncomfortable.

  2. BG

    Hurtin…! Great Friday WOD!! Prep Work used 75 good warm up
    A: this one killed me! Used 115 throughout Muscle Ups took it out of me! Some one yelled out time… Though I heard 12:47..??
    B: Oops… A: was 175 push jerk 🙂
    C: stayed at 185 on squats throughout.
    D: 9 rounds plus 15 reps. It’s only been 30 minutes and I’m feeling it. Great class!!

  3. Prep work: Like it was warmed up after it.

    A. Hit 265 was a 5 lbs PR and went for 275 and got it. and little janky but got it.
    B. Muscle ups took me way too long… Was able to go unbroken for the shoulder to overhead got 10:23.
    C. Back squat is still feeling a little weird… I missed about 2-3 weeks so i lowered the percentages. used 255 for my first set of 6. 275 for 4 reps 295 for 2 reps and did 7 reps at 275. Squat is off .

    didn have time to do D… maybe ill try and make it up this evening.

  4. Susana Ramos

    A. PR: 135 push jerk.

    B. 10:53 time, used 65 pounds. Did C2B with blue band.

    C. Kinda messed up on the back squats! Didn’t do enough weight:/ I had written down a wrong 1 max back squat.

    D. 8min amrap: did 5 rounds + 27

  5. sandra

    B: 9:45 muscle ups sucked again only got one out off all of them
    C: :squats I did saturday at ymca 145 164 185 175×10
    D:at ymca 9+15 I about fell off their bar no chalk with me

Leave a Reply