Wednesday, January 25, 2012

Wednesday 1/25

Home Gym on CrossFit.com

REST DAY. Get some rest...
Posted by at 10:52 AM

3 comments:

RyanGagliardi said...

Doing the 2nd portion of my WODs around 330-345 at the intramural football fields. It involves shuttle runs & a sandbag if anyone is interested.


919-649-3931, hit me up if you want to join. Or just surprise me.

January 25, 2012 12:28 PM
RyanGagliardi said...

Morning: On the minute, ascending DL ladder (1-2-3-..10) @ 70% 1RM (285lb). Then find 8RM weighted chin ups (25lb, 45lb, 60lb)

Part two. At the intramural football fields.

1-2-3-4-5-6...10: 70lb sandbag clean

In between each round, run 30yds out, 30yd back, 60yds out, 60yds back.

30yd line is midfield, 60yd is full length.

11:06.

January 26, 2012 11:35 AM
Bonecrusher said...

Ryan, are you competing in the open this year? Gonna post this on today's wod, too.

Yesterday:
Row 2k
7:22
Definitely not my strongest effort

Then,
Prowler Pushes

Then,
On the minute every minute for 10 minutes:
7 reps Deficit Sumo Deadlift 225#

That was an awful combo. My post. chain was absolutely fried.

January 26, 2012 1:01 PM

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