WOD 11/24/10

Jake WODs

crossfit, fitness, gym, richmond, rva, handstands
Today’s WOD:

7,000 pounds

The goal is to lift 7,000 lbs as fast as possible, but only using one rep at a time of the following lifts: 1 Squat, 1 Push Press, 1 Power Clean.

*You can use any weight on the lifts and it can be done in any amount of rounds.
*The goal is to lift 7,000 lbs.
*You can only do one rep at a time and must cycle through all three lifts to complete one round.

There isn’t really as much strategy to this as I thought there was. Pick weights that you know you can motor through. Save time in the transitions and keep your hands on a barbell at all times!

Advanced WOD:



3xME Handstand Push-Ups


3×3 @ 91%


Tabata Intervals of:
Romanian Deadlifts (155#/95#)

Hours this week:
11/24 – 6am, Noon, 3:30, 4:30, 5:30
11/25 – Closed
11/26 – Noon, 5:30
11/27 – 9am