WOD Fri. Feb. 15

February 14th, 2013
by:

Basics Skillwork: Deadlift and Med. Ball. Squat Cleans
Strength: Shoulder Press 2×10 @ 50%, 5-3-1+ then do Jerks 3-3-3
Endurance: Row 2k

WOD
Level 2
Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps 
21 Double-unders
14 One legged squats
21 Double-unders
Do NOT do Level 2 unless you can deadlift 405+ lbs. If we see that you are not keeping your mid-line perfectly stable – we will stop you for your own good. No questions asked.

Level 1
Complete as many rounds as possible in seven minutes of:
245 pound Deadlift, 7 reps 
21 Double-unders
14 One legged squats
21 Double-unders
Even at this weight, if we don’t see proper mid-line stabilization (i.e. you are rounding your back) we will stop you. No questions asked. You should be able to deadlift 315+ lbs. in order to think about attempting this.

Basics
Complete as many rounds as possible in seven minutes of:
Med. Ball. Squat Cleans, 7 reps 
21 Double-unders or 84 singles
14 Air squats
21 Double-unders or 84 singles

Everyone make sure you spend some time stretching and doing SMR today. This is a 7 minute WOD, so you should have time. Don’t neglect a proper cooldown. You will regret it in the long-run if you continuously skip-out on a proper cooldown.

KennDL

We are putting together a team to go to the Merrell Down & Dirty 10K run.
When: May 19th
Where: Indian Hills Training Center
Cost: $60 for the 10K (So far everyone from FTX CrossFit has signed up for the 10K). $50 for the 5K.
For more info: http://www.downanddirtymudrun.com/event-cities/chicago/
If you sign-up make sure to put in FTX CrossFit when it asks you how you heard about it.