Thursday, September 16, 2010

Friday September17,2010

WOD:
CrossFit Football Total
Power Clean 1 Rep
Squat 1 Rep
Bench 1 Rep
Deadlift 1 Rep

Perform a single maximal effort for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
Combine all 4 lifts to create CF Football Total

Additional Wod for those who have done the total or are not competing.

Warm Up:
4 out 4 back
Mobility:
Scapula
Heel/calf
Skill of your choice
Wod:
Helen

3 rounds of:
400 meters
21 Kb Swings 55/35
12 Pull-ups
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4 comments:

  1. TraceySeptember 17, 2010 at 9:06 AM

    Helen Rx'd 10:52
    About a minute over my PR but I will take it!
    KBs unbroken, Pull ups: 8/4, 6/3/3, 6/2/2/2

    Feeling sore after this week 5 classes in a row are hurty!

    ReplyDelete
  2. CrossFit GuelphSeptember 17, 2010 at 11:15 AM

    Morning Class:
    Finished up totals and then did:
    10 9 8 7 6 5 4 3 2 1

    KB Swings
    Squats
    Push Ups

    Kym 7:04
    Claudia 5:42
    Ana 6:40

    Helen:
    Tracey rxd 10:52
    Tiffany 11:51 35 BASP
    Wayne 11:51 35 BASP
    Louisa 12:36 8 kg BASP
    Erin 10:08 35 BASP
    Dawn 16:19 35 BASP
    Shannon 10:29 35 BASP
    Amanda 16:27 35 BASP

    ReplyDelete
  3. UnknownSeptember 17, 2010 at 5:15 PM

    Chris Cox 9:11 Rx'd
    Belinda 10:35 Rx'd

    ReplyDelete
  4. CrossFit GuelphSeptember 17, 2010 at 7:21 PM

    Gui 11:22 16 KG BASP
    Jacquie 11:39 35# BASp
    Adee 11:40 35# BASP
    MikeF 13:25 45# BASP
    Mike 17:10 JPU 12kg
    Carrie 16:45 JPU 12KG
    Chris S 10:36 50 BASP
    Amanda 12:16 35 BASP
    Drew 12:01 45 BASP
    Lyndsay 11:38 16KG SUb Push Ups
    Molly 11:56 25 BASP

    Congrats to Mike first official wod

    ReplyDelete

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