Archive for November 23, 2012

Saturday 20121114 Workout

Posted: November 23, 2012 by totactfit01 in Uncategorized
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As many of you know, we have increased our amount of strength training as of late.  This week is dedicated to giving both our Open athletes and our Comp athletes a de-load week to allow the body to recover yet still push ourselves.  Therefore, the WODs listed this week will be the same for the Open athletes as it is for the Comp athletes.
Strength/Skill:

Turkish Get ups

3 Rounds of 4 Reps per side

*Pick light-moderate weight, Do Not increase weight each set. Focus on technique.

WOD:

“Josh”

For Time:

95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post time to comments/www.logwod.com

Picture courtesy of CrossFit HQ.  SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq. Our thoughts, prayers, and condolences go out to Josh’s friends and family. Fair Winds, Josh.

Cash Out:

5 Reps of Turkish Get Ups at original weight