Hope everyone had a good holiday weekend. We're going to start the week off with a nice little strength WOD, also a little shout out to Roe Roe... the grapevine tells me it's her birthday today so wish her a happy birthday if you guys see her! Roe I'll give you a birthday WOD either tomorrow or wednesday.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
*Rest 3-4 minutes in between sets. We're looking for a respective max on each lift, so focus and go hard.
Weight for heaviest completed rep of each exercise added together will be score. 100 lbs Sh. Press + 125lbs Push Press + 150lbs Push Jerk = 375 total.
Subscribe to:
Post Comments (Atom)
Blog Archive
-
▼
2010
(263)
-
▼
April
(27)
- The Lions -- 9:30 Start Time
- Friday WOD -- Saturday Workout and Fun -- Gym Records
- 30 Muscle Ups For Time
- Litvinovs WOD
- Fight Gone Bad -- CrossFit Games Site Changed
- Sasquatch
- My favorite day of the sports calender has arrived...
- Gymnastic Day at the Den
- Fran -- Enough Said
- A Fresh New Week
- 2 WODs for Saturday
- Overhead Squats and a fun metcon at the end
- Go Canucks Go -- Playoffs start tonight
- T-Shirts and Membership Dues
- Cabo Wabo
- CrossFit Lions Affiliate Team Tryouts
- Tuesday WOD:
- CrossFit Lions Affiliate Team Tryouts
- MONDAY WOD:
- Saturday: Central Canada Sectional WOD
- Friday WOD:
- Thursday: Rest / Make-up Day
- Wednesday: Gettin Down and Dirty
- Tuesday: Roe's Belated Bday WOD
- Monday: A Little Heavy Liftin
- Saturday
- Reminder: GYM CLOSED - Good Friday
-
▼
April
(27)
HAPPY BIRTHDAY ROE ROE!!!!!
ReplyDeleteB :)
thanks B and Schaalo!! you guys are awesome!! hope classes went well today B!! :)
ReplyDeletei'm getting oooold!
Happy Birthday Roe Roe!!!
ReplyDeleteHope you have a great day and workout. What is the plan for your birthday. I will have a drink or 10 tonight in your honor. Chelan also says happy b-day. By from Cabo.
Yesterdays WOD:
15 min of skipping
21,15,9 of 30" ish box jumps and burpees
How is everyone doing out there in CrossFit Lions land? Miss you all.
The Pie
Hey Chris!
ReplyDeleteWe miss you, but everyone is doing a great job coaching while you are away.
Annie :)
Enjoy your holidays and the beach! :)