Thursday, September 13, 2012
Tuesday, September 11, 2012 at 11:14AM CF Balance Weekend Festivities:
ROOFTOP GO RUCK PARTY THIS FRIDAY!
When- This Friday at 7pm;Where- Balance Gym Roof Deck; What- Ruckoff happy hour in preparation for this weekends GORUCK challenge. Over ten Balance members will be participating in this 12 hour team event. Come wish them luck, have beer courtesy of Sam Adams, and learn more about the GORUCK challenge/event details.
SATURDAY- PALEO CHALLENGE KICK-OFF/POTLUCK! The affiliate league will be competing at 1pm. We will be heading over to the H Street Festival afterwards! Bring a change of clothes and get ready at the gym! Event details here.
Rugby Tag Wednesday night.
WOD for Thursday:
Shoulder Press
Work up to a heavy set of 5
Complete 3x5 @ 85% above
Then....
3X Every 3 minutes complete the following (total of 15 minutes):
3 Power Snatches
30 Double-Unders
3 Power Snatches
30 Double-unders
*Your objective is to go as heavy as you can- lowest weight will be score.
Post weight of shoulder press and above to comments.
Reader Comments (10)
SPs: 100-85-85-85
WOD w/ 85lbs
SP: 75-105-115 / 105
WOD: 135# w/ 15 DUs
SP: 45 - 65- two attempts to do 5 reps at 70 but failed at 3 both times.
3x5 at 55#
WOD: #50 with 10-20-20 DBUs
I think I should have gone heavier :(
Finally got my ass to a gym in Addis for my first ever self-motivated crossfit-type workout
3 sets:
250m row
25 sit ups
15 tricep extensions on each arm
10 burpees
I wanted to get to 50 burpees while deluding myself into thinking that they're not that bad so I did:
4 sets of:
10 airsquats
5 burpees
And finished off with 25 strict pushups.
Feelin' less guilty! See y'all soon.
Shoulder press: up to 115 (got 2 at 125), then 3x5 @ 105
WOD: 105#, 20 double unders instead of 30
SP - 85-95F4 / 85-85-80
WOD - 95 lbs, 30 du
SP: 115# x5, 95# x5, 95# x5, 95# x5
WOD: 65#, 30 du
SP: 95-115-125 (5RM)
3 x 5@ 105
WOD: 95#, DUs between 15 and 30 depending on how unbroken I could get them.
SP: 5 RM: 155#
3 x 5 @ 150 #
WOD : 135# w 30 DU
135#/115# w/ 30 DUs