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November 14, 2011

CrossFit WOD

Warm Up (10 min)

Coaches dynamic stretch (Coach’s choice on mobility exercise)

SWOD (12 Min) Back Squat box squat max.

(auxiliary exercises) (12 min total)

a.1 Jump from knees to feet ( Max height) increase height with rubber weights.
a.2 Medball squat jumps 45 reps (20/14)

WOD (Sub 5 min = Goal) 21-15-9

Deadlift (185/135)
Chest to Bar Pull ups

Auxiliary exercises: I was able to jump onto a 25# plate (about 2 inches high) from my knees.  Pretty fun little exercise.

WOD: I didn’t know if I was going to be able to do chest to bar pullups, but I surprised myself.  It took me  a while, but I finished as Rx.  I could only do like 4 at a time and by the 2nd and 3rd round, I was down to 1 or 2 at a time.  Mostly kipping with a little secondary kip to get my chest to touch.

Time: 11:49 Rx

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