Tuesday January 12, 2016: BENCHMARK TUESDAY!

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(Penny and Gary are practicing getting upside down and strengthening their shoulders with wall walks.  CrossFit is the adult playground where we get to practice doing things we never thought we do again.  Who says a 60-something year old can’t do handstands?) 

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Shoulder Warm-up with a 2.5 or 5# weight to start.  

Coaches will walk you through it.

 

Level 2 WOD: Last Done October 31, 2014

Lift 7000#/5000# from ground to overhead anyhow

 

WEIGHT/REP SCHEME:

weight/reps men(reps women)

135lb/52(37)

115lb/62(43)

95lb/74(53)

75lb/93(67)

65lb/108(77)

55lb/127(90)

 

Level 1 WOD:

Lift 3500#/2500# from ground to overhead anyhow

 

WEIGHT/REP SCHEME:

weight/reps men(reps women)

135lb/26(19)

115lb/31(22)

95lb/37(27)

75lb/47(34)

65lb/54(39)

55lb/64(46)

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