''Overhead Squat 3-3-3-3-3 & Faith'' (02.20.2012)

Warm-up Drills (02.20.2012)
Run 800m
9 Fundamentals x 5 reps each (45lbs)
-Shoulder Mobility
-Samson Stretch
-Calf/Soleus Stretch
-Inchworms/Cobra Stretch

''Overhead Squat 3-3-3-3-3'' (02.20.2012)
Warm-up as necessary before working through 3-5 sets of progressively heavier Overhead Squats establishing a new 3-Rep Maximum Personal Record.

Notes: 1-Rep Maximum/Percentage Calculator
Wendler's 5-3-1 Training Spreadsheet

Post loads to comments.

''Faith'' (02.20.2012)
Run 800m
Ascension Ladder of:
Overhead Squats (95/65lbs)
Ring Dips

Notes: With a 15:00 running clock complete an 800m Run and in the time remaining perform 1 x Overhead Squat and 1 x Ring Dip, followed by 2 x Overhead Squats and 2 x Ring Dips, climbing as high up the ascension ladder as possible before time expires.

Post total number of rounds/reps completed.

Burpee Challenge (Optional)
54 x Burpees

Mobility WOD

CrossFit Endurance WOD (02.20.2012)
''Tempo 85-90%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m

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0 said...

Overhead Squat 3,3,3,3,3
Warm-up Sets: 75x5, 95x5, 115x5
Working Sets: 145, 155, 165, 175, 185

8 Rounds + 9 OH Squats + 3 Ring Dips

800m on Treadmill (Incline: 7, Speed: 7.5-8)
Muscle-up into Dips


Peter said...

OH Squat 3's:

Faith or is it "Better Late than Never"?
6 rounds + 1 OH Squat @55#.

Where is everyone???

SRD said...

Bunch of slackers. Everyone leaves skids of fear in their underwear and doesn't show if the WOD isn't posted. Absolutely craven.

Anonymous said...

1 archaic: defeated, vanquished

2: lacking the least bit of courage : contemptibly fainthearted

Crossfit Barn 2.0 said...

9 Rounds + 1 OHS



Michelle said...

Overhead squat 75# x 3

Faith= 8 ends + 8 overhead squats (65# + red band )

Traps said...

OH Squat 185x3
Faith 8 rounds + 6 OH Squats 115#


Kim said...

OH Squats 60x3
Faith 7 rounds + 5 OH Squats 50#

Joshua said...

Overhead Squat 3,3,3,3,3

Muscle-Up into Dip
6 Rounds