Did anyone see this during the Football game?
New week, new goals, new PRs; get some, go again.
*The folks from the CrossFit Journal will be doing some filming at CFOIB today during the 4:30pm class. Join us and maybe your handsome mug might make the cut 😉
WOD
This week marks the end of our 8 week cycle. We will be re-testing all of our benchmarks so get your journals out and be ready to mark your progresses! Remember, every second counts!Â
A. Power Clean 1-1-1-1-1
B. Squat Clean 1-1-1-1-1
B. Squat Clean 1-1-1-1-1
Part 2:
3 RFT
20 cal row
10 stone thrusters 95/73
3 RFT
20 cal row
10 stone thrusters 95/73
EWOD
Run: 3 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts
Row: 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts
Run: 3 x 800m, hold splits within 3-5 seconds, rest 3:00 between efforts
Row: 3 x 1000m, hold splits within 3-5 seconds, rest 3:00 between efforts
Coach’s Notes: Achieve a 1RM for power clean, squat clean. If you still have gas left in the tank get after part 2. Compare all scores to 11/28. Post sport & time(s) for EWOD.
Todays wod was pretty awesome. Last time (Nov. 28th) I used a 65# stone for the first round then had to drop to the 35# for rounds two and three. I finished it all in 7:27.
Today, I was able to use the 65# stone for all three rounds, and took a almost a minute off my time, finishing in 6:33. I’m pretty darn happy with that. And now I’m excited to see how the rest of the weeks wods go.
Measurable gains through diet and consistent CF-ing!
Awesome news Jacob! We are all super excited to see your gains (and losses wink wink).