Tabata Deadlifts

Yay!

Do as many reps of Deadlifts as possible in 20sec on: 10 sec off for 8 rounds. Your score is the total number of reps. Use weight anywhere from 55lbs- 225lbs.

Sprint Day

Hey, today should be a good day to have Chad teach some technique stuff that he learned last week. See him in the picture on the left hand side.


SWOD:
Power Clean 5 of 3
Dead Hang Pull-ups 3 sets of max reps

WOD:
10x 40yd Sprints

rest 30-45sec between sprints

post fastest times to comments

Squat/ Sprint/ Burpees

SWOD:
Bench Press 3 of 5

WOD:
30 Back Squats- BW
Sprint around field
30 Burpees

Run or Row

Run: RPE of 15 for 30 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE.

C2: RPE of 15 for 20 minutes... Do Not Exceed 15 RPE for the first half of this effort. If you feel good, increase RPE as to how you see fit... Just never go below 15 RPE

If you missed a WOD earlier this week, also do:
"The Volkswagon"
21-15-9
BW Bench Press
Pull-ups

Snatch and BoxJump

Squat 3 of 5

Press 3 of 5

5 rounds for time of:

6 Power Snatch 135 lbs
10 Box Jumps 24" box

Post times to comments.

Congratulations!

Picture courtesy of CrossFit Endurance

Congratulations to Chad (sans mohawk above) for getting completing both CrossFit Football and CrossFit Run and Endurance certifications the past two weekends. He will be bringing back a wealth of knowledge to our gym.

You really have to appreciate the sacrifices he was willing to make bearing the conditions in SoCal for a week ;)

Chad, hoped you had a good time and can't wait to see what you learned out there.

Trevor

Video courtesy of CrossFit Rockwall

9AM
"Trevor"
As a team of 4 complete:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats

We will be accepting donations to buy cooling vests for the troops in Iraq and Afghanistan. What better way to recognize Memorial Day?

Remember, evening classes are canceled so you can cheat on the Zone and enjoy your BBQs.