CrossFit-Springfield

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W.O.D Wednesday 12/26/12

Posted by jeremy On December - 25 - 2012

Strength

Back squat 3-3-3-3-3

Shoulder Press 3-3-3-3-3

Conditioning WOD

3 rounds for time:

50 air squats
40 push press, 75/55lb
30 double Unders
20 ring dips

Post strength loads and conditioning Wod times to comments.

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2 Responses

  1. Leslie G. Said,

    So…last week I couldn’t back squat 165 in the CrossFit Total a single time, which was extremely disappointing, since I looked up the last time I did the Total, and that meant I hadn’t gained a pound in over a year on back squat (What?!?!) Today I did 165 x 3! So that was pretty awesome. Hoping last week was just a bad day!

    Gotta thank everyone, B. Rice & Allissa especially, for the encouragement (yet again!!) on my slow as snot ring dips. Finished in 24:54 Rx.

    Posted on December 26th, 2012 at 1:22 pm

  2. Jon F Said,

    Nice, Leslie! And I hereby promise to never discuss bodyweight with women again. I think it is a legit lose/lose. :)

    Squat 315×3, Shoulder 225×3. Neither very good for me. Coming off being sick, and adjusting my squat form to an olympic-style squat. WOD: 29:06 (scaled RD and stick jumps instead of DU)

    Posted on December 26th, 2012 at 2:53 pm

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