CrossFit Rockford

Wednesday

Painstorm

The November Painstorm

500m row/500m run

5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex

400m row/400m run

4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

300m row/300m run

3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

200m row/200m run

2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

100m row/100m run

1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]

Weight RX'd 95/65

Tuesday

WOD

clean 1-1-1-1-1-1-1

Monday

WOD

4 rounds for time

25 kettlebell swings

15 burpee

Wednesday

WOD

10 rounds, every 90 seconds complete the following

3 thruster

3 box jump, 24"

3 thruster

3 box jump, 24"

Tuesday

deadlift 1-1-1-1-1-1-1

test your rowing power output

3 attempts 7-10 pulls per attempt, how high can you get the watts?

Monday

WOD

squat 80-64-50-32-16

kettlebell swing 40-32-25-16-8

pull-up 20-16-12-8-4