WOD for Wednesday 3-20-13
March 20, 2013Strength
Shoulder press 4×5 for load. Start at 7-10% heavier than heaviest set of 8.
Work- CF Games Open WOD 13.2- Please pair off and perform this in two groups such that every one has a judge and a rep/round counter.
10 Minute AMRAP
5 Shoulder to Overhead 115/75
10 Deadlifts 115/75
15 Box Jumps 24/20
So far we have the following scores:
Abby- 297
Whitney- 276
Brock- 269
Jeff- 218
Albert- 207
Larry- 192
Scott- 168 (twice)
Jade- 116 (I think??)
Game up and beat these if you can.
Crossfit Carolina Beach Daily Workout 
216 at March Madness on Saturday. It was rough on my back for some reason. I want to roll/stretch more and take it on again.
80x5x4
4 rounds in 4:56
Sorry. 216 is much more appropriate.
SP – 60×4, 55x5x3
197
Sp 2575=125, 130, 135, 125
Redid 13.2 today and got 259rxd
Push Press. 155×5,145×5,145×5,135×5 = 2900
I did the 13.2 last week 192 reps
Didn’t retry. My back is really sore from doing 2 WODS of sprawl balls yesterday
13.2 – 214 rx’d
SP- 925 5×50, 5×45, 5×45, 5×45
13.2- 199 @ 55lbs
SP = 75×5, 70×5, 70×5, 70×5 = 1,425
WOD = 172 reps RX’d; I wish I had gone straight from OH to DL the first four rounds without dropping the bar. I did it on the 5th round and it definitely saved time.
I enjoyed being a judge today — all of Cams reps were legitimate. Thanks for judging/counting my reps Cam!!
SP – 80×5, 85×5, 80×5, 80×5
WOD – 301 rx’d
Holy shit, that is amazing!
301 is an awesome score. Well Done Adelynn!
While I am walking (painfully) around tonight muttering to myself about boxes and why it’s necessary to get on top of one, I am in awe of Adelynn!!! You rock!!
Thanks MJ! I also was cursing the boxes last night!