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
* Add 10# to your 1RM from the last cycle to calculate your 90%

GP WOD:
AMRAP 14
50 Cal Row
40 Burpees
30 Clean 95/65#
20 Toes to bar
10 Shoulder to OH 95/65#

OP WOD:
AMRAP 14
50 Cal Row
40 Burpees to 6″ target
30 Clean 135/95#
20 Toes to bar
10 Shoulder to OH 135/95#

Open Special Sauce:
3 rounds max MUs
rest 2 minutes between sets

On Saturday Feb 7th I will be competing in the Shoreline CrossFit Masters Northeast Throwdown. Classes will be moved one hour earlier to 9 and 10 am.  After classes Bryan is planning on driving up to watch for a couple hours.  I would love to see some familiar faces out so anyone who wants to catch a ride with Bryan or caravan up would be appreciated.  A stop at Frank Pepe’s in New Haven on the way home is not out of the question.

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February 2, 2015

Tuesday 02.03.2015

Press Week 1 Wendler 5’s Warm up sets 5 reps […]
February 1, 2015

Monday 02.02.2015

Back Squat Week 1 Wendler 5’s Warm up sets 5 […]
January 30, 2015

Saturday 01.31.2015

GP WOD: 21-18-15-12-9-6-3: Thrusters 65/45# Bar-facing burpees OP WOD: 14.5 […]
January 29, 2015

Friday 01.30.2015

Press- Deload 5 @ 40% 5 @ 50% 5 @ […]