400 meter run

15 Deadlifts @ 170

31:55

This was my welcome back from 2 weeks off workout. It was tough!

5 rounds for time of:

400 meter run

15 Deadlifts @ 205 lbs

25:10

5 rounds for time of:

400 meter run

15 Deadlifts @ 85lbs (only addded 10# from last Dl work out–Breck said I should have gone heavier–I agree.. as I was able to to all DL without resting

Time: 19:57

5 rounds for time of:

400 meter run

15 Deadlifts @ 155lbs

Time: 23:33

5 rounds for time of:

400 meter run

15 Deadlifts @ 105lbs

Time: 14:37

Great job everyone! This was a good one… especially after yesterday’s WOD!

Good job to EVERYONE who completed yesterday’s workout! Looking forward to some good ole’ fashion cardio tonight! : )

5 rounds for time of:

400 meter run

15 Deadlifts (Men Bodyweight, Women 3/4 Bodyweight)

Did the 400′s on the treadmill @ 0% incline, 10mph
Did 225 lbs on the deadlifts (1st two sets unbroken, last 3 broken at 10)

Time: 12:31

Hey Mark, Great job on the workout and don’t feel bad doing the weight Rx’d for women. These workouts are based on elite athletes and most people will have to scale them. Always strive for full range of motion and proper form first and once you master that the heavy weight will follow. I have spent many hours practicing with a PVC pipe or empty bar perfecting the form before adding weight.

This is yesterday’s post.
I did the main Crossit WOD of Hang power clean 1-1-1-1-1-1-1

I lifted 105-110-105-100-100-100-100

Then I did Crossfit Jenks WOD of yesterday

1 round for time of:

25 Overhead squats ( I did 65 lbs, and almost fell flat on rep 15, reduced to 45lbs. for last 10 reps for safety)

25 Pull-ups

25 Thrusters (I did 70 lbs)

25 Push-ups

25 Squat cleans (I did 80 lbs)

25 Sit-ups

25 Sumo Deadlift High Pulls (I did 65 lbs)

25 Squats

TIME: 40:48

I think I overdid it on the weight. I just hate posting that I did the girl weights, so I tried to push myself. Took me 6 minutes to do the first set of OHS. That was over half the time Breck did the whole WOD.