STRENGTH
Thruster, Build to a Heavy Single (from the floor) in 10 Minutes
WOD
Level 1
15-12-9 Reps of Each For Time:
- Dumbbell Hang Squat Clean (30/20)
- V-Up
Level 2
21-15-9 Reps of Each for Time:
- Squat Clean (115/85)
- Toes to Bar
ANNOUNCEMENTS
Support the Lone Survivor Foundation During this Special Event in Richmond
CrossFit Addict in Richmond, VA will be hosting a special WOD on January 18th, 2014 to raise awareness about some of the struggles our veterans face and to educate community members about the resources offered by Lone Survivor Foundation. There will be a brief presentation following the WOD and refreshments will be provided. There will be 2 groups. Please choose to work out at 9 or 10 or register to come and watch and support your fellow athletes. This event is open to everyone, regardless of CrossFit background or athletic ability. If you want to register for this event, follow the link HERE. You can also find more information on the Lone Survivor Foundations website.
strength: 100#
WOD: 9:59 (75# squat clean, knees to bar)
Thruster: 135
WOD: 7:46 @ 105
Strength: Thruster 155#, failed at 175#….PR’d Clean @ 175#
WOD: 9:16
Thruster: 165#
WOD: 11:08 – lost the T2B at the end of the first round, dropped to 95# in second. No more two week breaks…
Thruster: 215#
WOD: 6:21 rx
woo!
195
6:56
195
7:56
squat clean thruster: 125#
wod: 8:50rx
Strength: 105#
WOD: 10:46 (Squat Cleans @ 65# x21, @55# x 15 & 9; T2B rx)
squatcleanthruster up to 115#
WOD 8:44 @85# (15-12-9 rep scheme)
WOD- 8:43 @ 75#
Thruster: 100# (PR + 11#, but it’s also been at least a year since I went for a 1RM)
WOD: 10:09 (Rx weight, V-Ups)
Thruster: 125#
WOD: 10:26 (18 reps @115, 37@105, V-Ups)
Feeling kind of sluggish today, definitely not at 100% after the holidays 😛
4 mile run
WOD 5:23
110#
Wod 11:12 85# and tucks. One day I’ll get T2B. 🙁