At CrossFit Full Strength Warm up 90s 60s…

At CrossFit Full Strength.

Warm-up

  • 90s – 60s – 30s
    • Jump rope
    • Plank
  • 15 V-stretches

Strength
5 rounds, 10 reps, 3-1-X-1 tempo, ~90s rest between rounds
Back squat (95#)

WOD
3 rounds

  • 400m run
  • 10 HR push-ups
  • 25 Sit-ups
  • 10 NPU Burpees

The weight was perfect for the back squats, especially after the hike earlier today. I completed the WOD in 12:55. It feels great to be able to run outside without freezing.

At CrossFit Full Strength in their CrossFit 101…

At CrossFit Full Strength, in their CrossFit 101 class.

Warm-up

  • 400m run
  • 2 rounds
    • 5 Pull-ups (jumping)
    • 10 Push-ups
    • 15 Squats

Strength
4 rounds, 7 reps, 2-1-2-1 tempo, ~90s rest between rounds
Deadlifts (115#, 115#, 135#, 135#)

WOD

  • 250m row
  • 21-15-9
    • Push press (75#)
    • Box jumps (tire – 18″?)
  • 250m row

The dead lifts felt good. I finished the WOD in about 9:18. I really like the strength work and being able to use a barbell compared to my gym in Saginaw where we really only used dumbbells. First time on a rower today and I can tell it’s going to be a love-hate relationship.