IMPORTANT NOTE: THE CROSSFIT TOTAL (CFT) will be taking place at the box, this wednesday night for all athletes! The CrossFit Total is a combination of 3, 1 Rep Max Lifts (Deadlift, Back Squat, and Strict Press). WODs will run at 4:30, 5:30, and 6:30 and will have a very open format. This will be a great test of baseline strength, and will give all athletes a chance to find there raw numbers. Please do not miss this!! We will re-test again, April 1, and see how "swole" we really got!! Hope everyone comes in ready to party! 3,2,1...GO!!

Warm Up: 3 Cycles
Row: 300m, 200m, 100m
12 Kips
12 Ab Mat Sit Ups
12 Fire Hydrants

For Time:
50 Box Jumps (20")
then 4 Rounds of....
5 Deadlifts (315/200#)
10 Toes to Bar
150m Sand Bag Run
then finish with...
50 Box Jumps

SKOOL OF SWOLE w/ Coach Hartzell

Focus Lift: Thrusters

2 x 7 Movement Prep
5x5 at different weight ranges

Swole Sauce: Weighted or Dead Hang Pull Ups, and weight Hip Extenstions

Post all scores/times/reps/loads/modifcations to comments.


B-rad said...

4 rounds? why not make it 5?
guess I was overly enthusiastic
18:03 at 185 lbs

Phil said...

12:04 RX

Thrusters: 7-7-5-5-5-5-5-1-1

Duff said...

10:36 AsRx

275# Manmaker

BFaulk said...

13:14 @185 partner with Siggy
2x7 @85
5x5 @95
x5 @105
x5 @115 thrusters

Jarod said...

16:03(I think?) RX*

Thrusters: 7-7-5-5-5-5-5-1-1

*actual DL weight was 313.2# because the stupid bumper plates are actually 44.1# each for some reason (that's for you Will)

Rich said...

14:02 205#


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