CrossFit 978 – Page 108

Congrats to Mark D on recently taking 2nd place in his age group and 49th overall at the BoneFrog Challenge! WORKOUT OF THE DAY: STRENGTH: Bench Press 10rm (TEST) WOD: [ Ferris Wheel ] Run 200m 15 P Jerks x 4 rds on 3 mins (if finish in under 3min= rest) (12mins) L1-95/65 L2/M-75/55 L3-150m, 65/35...

It’s TESTING WEEK! We are starting our next 6 week cycle focused on strength endurance! Be sure to be in classes this week and post your scores on the whiteboard to refer back to! WORKOUT OF THE DAY: STRENGTH: Front Squat 10rm (TEST) WOD: [ 10’s ] 10 Pull-ups 10 Box Jumps 10 Wall Balls 10min AMRAP...

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Open Gym ] Open gym 9:15-10:15am. Core Buy-Out: Rest Day.

WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Sweatfest ] Coach Dave Special Post scores in comments below.

WORKOUT OF THE DAY: STRENGTH: P Clean 5.4.3.2.1 WOD: [ KB Annie ] 50-40-30-20-10 KB Sit-up 12 min cap L1-53/35 L2/M-44/26 L3-35/18, 1/2 Sit-ups Core Buy-Out: 4 x 12 good mornings (95/65), rest 90sec between Post scores in comments below.

WORKOUT OF THE DAY: STRENGTH: None WOD: [ 5 min stations ] 1 min transition between stations. 1-Tire Drag Backwards (45/25)- Max Cones (15ft Apart) 2- Plate OH Carry (45/25)- Max Cones 3-Prowler (140/90) Max Cones 4-Tire Flip (Max Flips) 5-Walk Lunge Max Cones 6-Stones (Max Reps) Core Buy-Out: Rest day Post scores in comments below.

WORKOUT OF THE DAY: STRENGTH:B Squat 3.3.3.3.3. Building SS w/ 3-5 Strict Pull-ups Between each set WOD: [ Arbor ] 15 Burpees 15 Pull-ups 150m Run x 4 rds 14min Cap L1-rx L2/M- Banded Pull-up12 Burpees L3- V-row,10 Burpees Core Buy-Out: 4 x 1min Wt Hover, harder version then last week Post scores in comments below.

CONGRATULATIONS COACH DAVE! You are an IRONMAN! WORKOUT OF THE DAY: STRENGTH:Max Strict HSPU (1 or no abmats) -or- ME Strict Shoulder Press Men-95 or 65 Women-65 or 45 WOD: [ DT ] 5 rounds of- 12 DL 9 Hang P. cleans 6 Push Jerks 12min Cap TT, MC-155/105, 135/95 L1-155/105 L2/M-115/80 L3-95/55 Core Buy-Out: 4...

Re-Test Day!! WORKOUT OF THE DAY: STRENGTH: Re-Test WOD: [ OLY Total ] Snatch 1RM Clean & Jerk 1RM Post scores in comments below.

Today Coach Dave will be racing IRONMAN Lake Placid! That’s a 2.4 mile swim, 112 mile bike and 26.2 mile run! You can follow along his progress HERE. We will keep everyone posted with updates on our facebook page throughout the day! Good luck Dave, we are all very excited for you and you will...

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