Workout of the Day, January 7th 2012

Fit Bodies CrossFit Biggest Winner 3.0 - YOUR TIME IS NOW!!

WOD: # clean up on isle 12

12 Min EMOM

Even minutes (0,2,4,6,8,10,12)   3 Squat Cleans  (Rx is 80% of your 1 rep max clean – if you don’t know your 1 rep or are having a hard time picking what weight to use please see a coach)

Odd minutes (1,3,5,7,9,11)  3 Box Jump Overs (30/24in) + 6 KB Swings (53/35lbs) (Rx + 4 Box Jump Overs/8 KB Swings)

Rest 3 minutes then

CASHOUT/CONDITIONING: Complete 4 Shuttle Sprints (10m, 20m, 30m, 40m) (Rest 15 sec, 30 sec, 45 sec between each attempt)

STRENGTH: Front Squats – (Using 90% of your 1 rep Max) – 5 reps at 75%, 3 Reps at 85%, 1 Rep at 95%

COMPETITOR/NEXT LEVEL STRENGTH:

Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec.

COMPETITOR/NEXT LEVEL: 1 Power Clean + 1 Hang Clean + 1 Jerk   – Every 30 seconds for 5 Minutes.  Goal here is to use the heaviest weight possible for all 10 complexes. You can start heavy and go down if needed but the weight used for your last complex is your “score”.

First day of the Fit Bodies CrossFit Biggest Winner 3.0!  3..2..1..Go!!!!  Remember to record your points and post any questions you may have in our comments section.

Fellas – Take a look at the front desk for pictures of the Fit Bodies CrossFit WOD shorts.  They are Saweet!! Sign up sheet is at front desk as well.  We will be ordering these next week so please get your orders in ASAP along with your money.  We will not be ordering any extras so don’t miss out!!

Fit Bodies Bloomington CrossFit – Your Time Is Now!!!

Tags: bloomington crossfit

This entry was posted on Monday, January 7th, 2013 at 1:56 am and is filed under Bloomington Crossfit, WOD. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

9 Responses to “Workout of the Day, January 7th 2012”

1. Adam S says:

   January 7, 2013 at 1:04 pm

   Sleep last night (Sunday night?) – 1?
   Wod this morning – 1
   Does next level count as strength? – 1(pending)
   Food pending today
2. James says:

   January 7, 2013 at 2:01 pm

   Jam packed this morning, great to see! 4 Rds 155 lbs & 2 Rds @ 175 lbs Box and Swings RX+

   Sleep, WOD, Strength: +1
   Water, Nutrition: TBD
3. James says:

   January 7, 2013 at 2:10 pm

   Ooooh Cashout too +1
4. Jen McDade says:

   January 7, 2013 at 5:59 pm

   WOD w/ 115 (3 rounds) 125 (3 rounds) and RX+ on other
   Next level w/ 115, front squats to 140
5. Barry says:

   January 8, 2013 at 1:18 am

   WOD 155 Rx – 1
   Strength – 1
   Cashout – 1
   Water – 1
   Nutrition – 4
   Total today – 8
6. Joe says:

   January 8, 2013 at 2:21 am

   WOD-1
   Strength-1
   Cashout-1
   Water-1
   Nutrition-3
   Sleep-1
   Meditation/Prayer-1?
   Total- 9
7. Megan says:

   January 8, 2013 at 2:44 am

   Wod 1
   Cash out 1
   Strength 1
   Water 1
   Food 4
   Total 8
   Fun wod today…85# really wish I would have gone heavier!!
8. Janelle says:

   January 8, 2013 at 9:03 pm

   Prayer will be scored at end of week unless you already did 30 minutes? nice:)
9. Janelle says:

   January 8, 2013 at 9:07 pm

   Next Level is for your own success:) We won’t add that to the scoring.
   Sleep points start on Monday night.

   Did everyone see the post under Joe Dalton regarding Yoga and Prayer/Meditation points?
   Let’s go with 1/wk for yoga and Prayer/Meditation:
   Yoga must be 30 consecutive min.
   Prayer/meditation should be a total of 30min and can be broken down over the week.
   Sound fair to everyone?
   Of course, the more one practices yoga/meditation/prayer, the more results they will get:)

   Total available points for Monday WOD:1, Strength:1, Cashout:1, Nutrition:4, Water:1, Yoga/Mobility:1 Prayer/Meditation if already accumulated :30min: 1 = 10 available (however, if you add 1 point for prayer/mediation for :30min today, you won’t submit another point until next Monday)

   Way to start strong! So many people doing strength, and cashing out! Love it!!!