05/10/10 WOD

Chris P. wanted to have another try at this WOD before regionals this weekend, so this is for you Chris.



This week we will be working on a new Crossfit Total.  It will be a combination of three lifts, shoulder press, back squat and deadlift.  You will need to find your 1 rep max for each of these lifts this week.  You should do at least 2 warm-up sets before you try for your new 1 rep max.

Shoulder Press- find you 1 rep max



“Air Force”

For time:

*Every minute do 4 burpees

20 Thrusters- 95m/65w


20 Push Jerk

20 OHS

20 Front Squat


Posted on: May 9, 2010admin

4 thoughts on “05/10/10 WOD

  1. So after missing three days last week because of a busy schedule, I’m finally back and LOVE it! I can’t believe how sh*%^y you feel when you don’t go. I am addicted and proud of it. Chris: you look incredible! I can’t wait to watch all of you slaughter regionals this weekend. 5 days and counting! It’s GO TIME!

  2. Brody – I so agree with you. That work out was so intense but SO needed after a week off. It’s amazing how much you lose in terms of strength in just a short amount of time. Hopefully it comes back quickly cause I dropped weight faster than I wanted to today.

    I also can’t wait to hear how all of our Crossfitters do at regionals this weekend – I am sure you will all be awesome. Hey – what are the chances of a live video feed/coverage so that those of us who can’t be there in person can still cheer you guys on – it could be the Saturday Team WOD 🙂

  3. Loved this WOD. Chris and Bitty you killed it this morning. If that is any indicator of your work for this weekend you should do real well. I am proud of both of you and excited. I agree with Julie we need some sort of live stream!!! We could all cheer you on from home.

    Brody and Julie I couldn’t agree more. I had to take off the last 4 days and it was rough. I just didn’t feel right and I noticed today I was a little slower than I’d like to have been. O-well teach me to take time off!

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