WOD
21-15-9 reps of: Deadlift (225/ 155/ 105#)
Overhead squat (135/ 85/ 55#)
(Post time to comments)
NOTICE: Potluck Box Party!!!
We will be building Plyo Boxes this Sunday (3/27/11) starting at 11am. Anyone who has some time and wants to help out we would appreciate it. Click here to learn more about the boxes.
We will be building Plyo Boxes this Sunday (3/27/11) starting at 11am. Anyone who has some time and wants to help out we would appreciate it. Click here to learn more about the boxes.
6 comments:
Ugh.
What did my quads (and IT band for that matter) ever do to you?
What's prescribed for women? 185/95?
Oops, I copy & pasted the WOD from DotCom, but for got to post the alternate load.
155/85 would be our scale.
Alternatively, some gyms would use 165/95
Often, these gyms don't own Women's Oly Bars, or feel that the Women's loads are often scaled too light in general
CFD likes it's athletes to, in general, keep it light and fast. This mimics the speed performances of the top CrossFitters, and keeps techniques in a greater range of control.
That said, I've seen Thorsdotter and Kelly Moore do the 'men's' Rx'd loads - And I have no doubt that they get a great workout from it!
Beast of the East Competitors -
From now, until the competition, Do 1 WOD per week heavier than Rx'd.
10am
Jesse W 4:05 (#185,65)
Vinu 6:32 (#155, #65)
Cain 9:38 (#207.5DL, #87.5OHS)
Mike T 9:57 (#65OHS)
Jason, I found your blog logo...
http://www.demoties.com/culture-related/peace-demotivational-poster/
5:00 pm
Matt 7:22 (155/85)
Mike G 7:21 (155/85)
Dan 10:09 (155/80)
Todd 10:22 (155/55)
Keith 12:33 (225/65)
Tyler 13:19 (265/135)
6:00 pm
Mark 8:45 (155/65)
Susan 9:28
Katherine 9:31 (65/15)
Irene 10:16 (95-85/25)
Deb 10:20 (53 KB/ 35 PreggoROM)Shannon 10:43 (90/35 ROM)
Kassim 11:08 (225/115)
Jay 11:17 (105/45 FS to Bench)
Jason H 12:06 (115/65)
Mike S 13:05 (185/135)
NWC
Rachel 9:47 (105/55)
Jamison 9:19 (155/85)
Sujata 8:05 (105/55 ROM)
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