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General Fitness 02.24.14

23
Feb

General Fitness 02.24.14

Well it’s that time of year again. The CrossFit Games Open starts this Thursday. If you haven’t signed up yet you still have time. (click here.)

Maybe Danny Broflex can talk you into it.

 

 

Prep Work
2 Sets of
Partner assisted hip stretch
Sampson Stretch
Squat and walk 50′

Strength
15 Min to build up to a heavy set of 5 on Back Squat

WOD
1 Min max Wall Balls (20/14)
rest 2 min
2 Min max Single Bell Shoulder to OVHD (53/35)
rest 2 min
1 Min Max KB SDLHP (53/35)
rest 2 min
2 Min Max Double Unders
Rest 2 min
Repeat

Cool Down
Mobility
post results

 

17 Responses

  1. Cory Van Tress

    Wod was these numbers, I think. Wall balls 31/27, shoulder to OVHD 44/48, sdlhp 28/31, singles with a few double unders 123/112. Squats did 265×5, I am sure the last 2 reps were pretty sketchy, but hey they can’t all be winners, right?

  2. Irina

    Squats 160×5… Pretty sure last rep wasn’t very pretty
    WOD
    wall balls (12lb) 33-34
    Shoulder to OVHD (26 lb) 54-40 or 47 or something
    SDLHP 44lb 30-32
    DU 17-42 (counted only DU, did SU in between, got significantly better in rnd2)
    Killer. But i survived.

  3. Jim J

    205 X 5 & 245 X 3 for squats
    Wall Balls 20# 29 & 20
    KB Shoulder to Overhead 53# 35 &30
    SDLHP 70# 26 & 20
    Double Unders 80 & 91 with a bunch of singles to get rythem.
    This was a great Monday workout, my spirit was crushed when I realized there were 2 rounds.

  4. Renate Thompson

    Squats 125x 5
    WOD:
    Wall Balls w/ 14lb ball: 25/25
    Shoulder OVHD w/ 35lb bell: 41/33
    Sumo: 26/28
    Double unders: 30/31 (Was of course doing singles in between, but was only counting the double unders, I was determined today!!)

  5. Will Bradford

    Back squat matched my max 1 rep with 5 reps of 285. WOD wall balls 26/21, shoulder to overhead 43/31, sumo kb 46/43, singles 168/172…and ouch my left shoulder!!!

  6. Tiffany

    5 rep Back squat @ 185, which was my 1 rep max a month ago.
    WOD: wall balls 21,23
    Shoulder to overhead with 35lb KB 42,45
    Sumo high pull with 35lb KB 25, 30
    Double unders (which I really suck at, but still tried) 5,6 with a lot of singles mixed in.

  7. Juanman

    back squats at 145
    wod 20lb ball – 35lb kb
    first round – second round
    wallballs: 22 – 25
    shoulder to overhead: 60 – 50
    sumos 35 – 36
    singles 179 – 186

  8. Rachel Kruger

    Squat, got up to my one rep max 145#, got 3 reps. 😀
    WOD
    Wall balls 25/25
    S2OH 50/55
    SUMO 29/25
    Worked on double unders
    Good workout today!!!

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