Tues 04/03/12 WOD

It’s hard to make an excuse why not to come and train everyday when you see someone that has an excuse.



“Crossfit Total”

Back Squat- find 1RM

Shoulder Press- find 1RM

Dead lift- find 1RM

The crossfit total is the sum of the best of three attempts at the squat, press and the deadlift.  The format for attempting the CF total will be the same as a meet situation.  A meet situation will involve three attempts, this a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three.  The second attempt would be a weight you know without any doubt that you could do for a single.  The third attempt is the weight you want to do, based on the performance from previous attempts.  Below is a Crossfit Total Rankings by body weight, lets see where you stand!


Partner Row Relay

Sitting two rowers side by side both people will row a 5 min warm-up.  At the end of the warm-up the first person will row 100 m at maximal intensity.  At the end of the 100 m the first person will yell go and the second will row 100 m at maximal intensity.  Continue alternating back and forth with one team member rowing at maximal intensity will the other waits for the word go.  The progression will be 100m/200m/300m/400m/500m.


ENDURANCE- meet at 5pm in the CF area.




Posted on: April 2, 2012admin

Leave a Reply

Your email address will not be published. Required fields are marked *