Daily WOD

Press Week 1
Wendler 5’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 65% of 90% 1RM
5 reps @ 75% of 90% 1RM
5+ reps @ 85% of 90% 1RM
*On the final set you MUST get MORE THAN 5 reps
then
GP
3 x AMRAP 3
10 DB Push Press 45/25#
10 Burpees
40 Jumping Lunge
Rest 2 minutes”

OP
3 x AMRAP 4
10 DB Thrusters 45/25#
10 Burpees
40 Double-unders
Rest 1 minute”

The first day of Wendler 531 went off pretty smoothly with the back squats yesterday. It was very helpful that many of you came in already prepared with your numbers and or had already downloaded one of the 531 Apps to use for the calculations. If you have not already down so, please do it today. Also, if you do not know what your 1RM for the press is, see if you can find a 3RM or 5RM to calculate an estimated 1RM from. We did the CrossFit Total on September 1st. And please start using Beyond the whiteboard again if you have not been using it to track your numbers. I will be monitoring usage and removing people who are not active on it.

November 17, 2014

Tuesday 11.18.2014

Press Week 1 Wendler 5’s Warm up sets 5 reps […]
November 16, 2014

Monday 11.16.2014

Back Squat Week 1 Wendler 5’s Warm up sets 5 […]
November 14, 2014

Saturday 11.15.2014

In Teams of 3 (Comp teams of 2) Complete for […]
November 13, 2014

Friday 11.14.2014

“Linda” 10-9-8-7-6-5-4-3-2-1 1.5x BW Deadlift 1x BW Bench Press 0.75x […]