Wednesday 111026


Bench Press

Work up to a 3 rep max


3 x 15 Ring dips

3 x 20 Close grip bench 65#/45#

3 x max reps handstand push-ups

3 x 100' sled rows 90#/70# (weather permitting!)

Dan went all out on Saturday, not only during the WOD but also when picking out the perfect outfit!

Today the WOD will look a little different to you. As part of this round of strength programing, there will be some days where we perform a lift and then follow it up with skill stations rather than a standard WOD. These stations will do a couple of things. First, they'll suplement the strength work you started the day with. We feel this will provide a greater benefit to your lifts which will make your cup bigger. Second, it gives the opportunity to spend some time on skills that we do regularly in CrossFit but without them being in the mix of a WOD. We want to see a focus on technical proficiency here. For those that are continuing to work up to performing these skills unassisted or unscaled, this will be a great opportunity to help with that. Finally, we'll use these opportunities to teach some new movements or work with new equipment (did somebody say sled work?).

We know how much you guys love hitting WODs so these skill days won't be the norm, but you will see them somewhat regularly. Keep an open mind and know that with all of this our ultimate goal is to increase your performance both in and out of the box!

3 thoughts on “Wednesday 111026”

  1. A quick side note on the WOD. As written, this wod was pbblaroy totally impossible. 5 x 200 m. sleds Highbar-Lowbar was not feasible, so our coaches had to make some modifications. It wasn’t that we had any intention of programming it to be impossible, we just hadn’t tried it out. And it ended up being super, double way harder than we expected. We had to make several changes on the fly as the day progressed. Two of our morning folks did A LOT of extra work (Harley and Kim, 200M high-bar, low bar), and all of them did an extra 20M per round, with one less round (4) for those that finished. We do our best to keep things consistant, but sometimes a wod creeps up that becomes unmanageably crazy, and you have to change it on the fly. Our apologies for the inconsistency. Don’t worry, you ALL got stronger today.

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