Wednesday, August 17, 2011

CrossFit Workout - Thursday 08/18/11

shoulder press 5-5-5
push press 5-5-5-5-5-20

Perform 3 sets of 5 reps of shoulder presses, light, medium & heavy and then roll into 5 sets of 5 reps of push presses to find your 5 rep max.  To finish,  reduce the weight by 25%-30% and perform 20 push press reps, for time.

The only part of this workout that is timed is the final set of 20 push presses.  Record your max push press weight and your time and weight of your 20 reps of your final set of push presses.

Warmup:  1000 meter row and run plus 60 pushups, partition any way you choose.
Cool down: jumping squats, max reps in 3 minutes.

*****This Friday's Super Sweet Outdoor Workout will be held in our parking lot at the gym. Show up at 6:00pm and let the fun begin. Rumor has it that we will be taking in a couple cold ones immediately following the wod in celebration of Alison's 29th birthday. You can bet we'll be doing 29 of something that really sucks!


1 comment:

Gayan Ondaatjie said...

Hi Bill,

Thanks for letting me WOD with you guys this week. As I expected I had to work late today so had to miss the WOD. I am heading home tomorrow.

So hopefully, next time I am in Cleveland, I will come back for a WOD. If you are ever in the north jersey/NYC area please let me know.


Gayan O