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General/Competitive Fitness 04.26.14

25
Apr

General/Competitive Fitness 04.26.14

Prep Work
50′ Inch worm push ups

2X10 Drinking Birds
2X10 Leg Pumps
2X10 Partner assisted power swings

WOD
You will have 15 min to establish and 8RM on DL

THEN

You and one other person will perform
10-1
Team DeadLifts (Will be the average between the two of you)
Box Step Jumps 30″/24″

Cool Down
Mobility!!!!
Post results

Those who are planning on attending the Muscle Up clinic try and attend the 9 or 10 so you can get a quick bite and some rest before we begin. There are still spots available to those who are wanting to drop in.

9 Responses

  1. Jim

    Loved today’s programming!
    For the DL’s I did 305# x 8, I know that probably not much by some standards but I was happy with it.
    For the WOD I partnered up with my buddy Rod, the two old guys. We did 295# for the DLs I did 30″ box Rod did 24″ for a time of 9:56. Great work Rod!

  2. Vanessa Esquivel

    I love team stretch, it always feels amazing to get a good long stretch in! I partnered up with Juana, she is awesome!! We had the same RM for DL (110 lbs) and today we both PR’d at 125 lbs on the DL 🙂

    WOD
    10-1 DL at 165 lbs and modified the box jumps to 16″. We finished at 7:40. We had a lot of fun today!

  3. Did 275lb-8 on the DL,which is a pr,old weight was 275-5.Pairing up with with Jim was great,he is a little stronger then me,that pushed me to do my best.Used a belt for the first time,It really helped me keep my form.

  4. Tiffany Carley

    8 RM DL @ 240. Previous 1 RM was 235 so Im happy.
    WOD: Partner and I did 220 DL and 20′ box jumps. Box Jumps still scare me so I guess I better practice more.
    I dont know what our time was. I think in was under 10 mins cause we put all the equipment away and the clock said 12:35.

  5. Irina

    Good WOD.
    195 8 RM today. A couple of weeks ago 185 was my 5RM so that was cool.
    Partner WOD we finished 7:03 probably could have pulled way more than 135 but partner was new to crossfit so she wanted to keep it safe. I surprised myself with the 24″ box jumps. Fun day.

  6. Marcos Ramos

    Prep Work
    done

    WOD
    You will have 15 min to establish and 8RM on DL

    Partnered up with Clint. 135×5,185×5,225×4, 275×4, 315×4, 365×5 i think, 405×8. DL is feeling a lot better, which has been one of my weaknesses. haven’t maxed out in a while but from the last deadlift cycle we did i hit 425×3 so 405×8 was good for me.

    THEN

    You and one other person will perform
    10-1
    Team DeadLifts (Will be the average between the two of you)
    Box Step Jumps 30″/24″

    we ended up using 325 i think(pretty sure clint was pulling most of the weight). got this in 9:09.

    Cool Down
    Squat test with some of the ladies.

  7. Sarah H

    Did 185lbs Deadlifts (8reps)!! Then I did the WOD with Judith (Awesome Job Lady!) we finished in 9:08 (I think !) and our Box was Hungry so it ate my Shin First Box Jump of the day- “something bit me!” Then Muscle Up Clinic- awesome- super duper need to work on upper body/arm strength!

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