Coach Jackie and Coach Gillian from CTO benching
as part of CrossFit Football Total at the All Girls
WOD at CrossFit Rife last year
Strength
Bench Press
3-3-3-3-3
WOD
8 min AMRAP
3 Push Press 185/115
5 Slam Balls 40/30
Cash Out
6 x 50yrd shuttles 90 sec rest between each.
*for 1 50yrd shuttle, use the shuttle lines outside right in front of the garage doors for a total of 5 shuttles.
Start at one line run to the next and touch for 1, run back and touch for 2, etc for 5. (NOT 5 down and back, that would be 10)
A few reminders:
Our next elements class begins Jan 7th. We are unfortunately FULL at CFU. Our only time that I could possibly take more members would be for someone that could WOD at 8am. All other classes are full at the moment.
Barbell Club begins on Tuesday at 730pm.
Nutrition Challenge starts on the 7th. Saturday the 5th we will have a baseline WOD at 9am. Then a nutrition seminar right after at 10am.
OPEN GYM on Saturday will be 11-12:30p due to the nutrition seminar.
Sunday at NOON we will have our first skills/mobility class.
Mobility will be the first 1/2 so that people from open gym can use the first half of class and then leave if they don't want to stay for skills.
Bench 185,205,215,220,205
ReplyDeleteWOD: 11 rounds
Scaled to 165 push press and 10x20# ball slams. No 40 pounder :(
Bench 65,65,75,80,85
ReplyDeleteWOD: 10 rounds- did #95 push press
I only had a #14 for ball slams
Maybe one day I will be able to join y'all for a WOD!
Thanks for posting A! It helps me feel like i'm not alone embracing the suck;)
Bench 95,100,115,125,135
ReplyDeleteI didn't do today's WOD due to a kink in my neck I didn't want to strain weight overhead so I did
4 rounds: 10 burpees, 15 box jumps, 20 sit ups
Uh let's see...bench (first time benching evah!) 63x3 and the rest were at 58
ReplyDeleteWod 9 rounds + 1 push press 53# push press and 20# slam ball
Bench: 55, 65, 75, 90, 95
ReplyDeleteWOD: 10 rounds plus 1 push press @90#. Used a 20lb slam ball since all the 30s were taken. Then did the sprint cash out but didn't time anything :)
Bench:185
ReplyDeleteWOD: 6 rds 115# 30# slamball
THANK YOU all for posting along! I love it! I think its a good way to motivate eachother and to keep track of your progress with the wods as well!
ReplyDelete