Mobility WOD

WOD:
Back squat 5-5-5-5-5
**after each set of 5, do 5 weighted box jumps (with a dumbbell in each hand–weight on these will be up to you!)

followed by 500m Row for time.

Post loads to comments.

Why weighted box jumps?? They are a GREAT tool for developing power! You will want to pick a weight that is challenging and will also allow you to explode through the jump. Here is a demo:

WEEK 1 RESULTS!!

Men:
1. Curtis D . 9:26
2. Mile’s H . 11:31
3. Kyle N . 11:45
4. Mat T . 12:07
5. Brent D . 12:15
6. Bo F . 12:52
7. Robert R . 13:17
8. John V . 13:26
9. Scott S . 14:01
10. Stephen H. 15:56
11. Don S . 17:15
12. Daniel H. 18:13
13. Ty S . 18:15

Female:
1. Amy K . 17:46

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Media:
Friday WOD, March 4, 2011

14 thoughts on “Friday WOD, March 4, 2011

  • March 3, 2011 at 10:06 pm
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    What’s up with posting the results for the challenge before Friday!? I thought I had one more day to finish it.

  • March 4, 2011 at 1:48 am
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    I just wanted to point out that I strategically finished #7 in honor of Crossfit 7 ’cause I’m so down with y’all. It was hard but I knew I could do it.

  • March 4, 2011 at 7:09 am
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    HAPPY BIRTHDAY to Amie, Peyton, and Karli!

  • March 4, 2011 at 12:18 pm
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    Thank you, Kristin!

    HAPPY BIRTHDAY to Peyton and Karli!!!

  • March 4, 2011 at 12:31 pm
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    I think I did 105, 115, 125, 135, 145. But maybe it was 10# more? Ryan, do you remember??

    Row was 1:49.5, PR for me. Previously 1:57

  • March 4, 2011 at 1:24 pm
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    5X5 BS – 185
    Box Jumps – 1.5 pood
    500 M Row – 1:31.7

  • March 4, 2011 at 3:48 pm
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    5×5 – 205, 225×3, 245
    Jumps – 25# in each hand
    Row – 1:36

    Make sure you commit on those box jumps.

  • March 4, 2011 at 5:39 pm
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    Challenge WOD 11:29 with Kristin as my witness. Lucas did it in 11:07.

  • March 4, 2011 at 5:41 pm
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    11:07 on Challenge WOD.

    Great job everyone. Curtis’ time is wicked fast. Way to go.

  • March 4, 2011 at 7:19 pm
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    5×5 185
    40# jumps
    135.3

  • March 4, 2011 at 8:12 pm
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    Eric!! You got to 245?? WOW – great job. Does your comment regarding the box jump mean you missed?

  • March 4, 2011 at 10:23 pm
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    215 Backsquat
    1:34.5 row. PR by 9 seconds

    Got to thank Cody for the pr. I needed lots of motivation.

  • March 5, 2011 at 9:27 am
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    Squat – 185,205,205,215,220
    Box Jump – 30,35,44,53,44 in each hand

    1:32 row. No PR

  • March 5, 2011 at 11:45 am
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    Yes Lori I did. Shhh don’t tell anyone.

Comments are closed.