Daily WOD

Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

* On the final set you MUST get MORE THAN 3 reps

GP WOD
Nutrition Challenge retest:
AMRAP 9
10 wallballs 20/14
10 burpees

OP WOD
Nutrition challenge retest:
AMRAP 9
15 wallballs 20/14#
10 burpees to 6″ target

Do the same workout ( GP or OP) that you did for the original test on Feb 5th.

Congratulations to Dan Baldini for competing in his first Masters Competition this weekend with me at Shoreline CrossFit.

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February 8, 2015

Monday 02.09.2015

Back Squat Week 2 Wendler 3’s Warm up sets 5 […]
February 6, 2015

Saturday 02.07.2015

Reminder: Classes today are at 9 and 10 am. There […]
February 5, 2015

Friday 02.06.2015

Front Squat Week 1 Wendler 5’s Warm up sets 5 […]
February 4, 2015

Thursday 02.05.2015

Deadlift Week 1 Wendler 5’s Warm up sets 5 reps […]