090524 WOD

Workout: Crossfit.com 10/9/07

Five rounds for time of:
50 Squats
100 Rope jumps

Post time to comments.

Advanced(RX’d):

5 RD’s of:
50 Squats
100 Rope jumps

Intermediate:

5 RD’s of:
25 Squats
50 Rope jumps

Beginner:

3 RD’s of:
25 Squats
50 Rope jumps
In todays WOD, make sure the squats go to full depth at the bottoms (hips below parallel), and that the hips/knees are fully locked out at the top.  The jump ropes are “singles” versus the double-unders used in other WOD’s.  If you have time after or before, consider doing a strength set of 5×5 front squats.

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“Running as a Skill” with Brian Mackenzie by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

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2 Comments

Filed under WOD's

2 responses to “090524 WOD

  1. St. 8 WOD today at Fusion Fitness

    Stavros- 11:32 as RX’d
    Musgrove- 8:32 intermediate (great job!)

    Afterwards I did 5×5 front squats;

    135/185/225/245/265

  2. Woody

    Crossfit Total at Sonoma Co. Crossfit
    finally made it over there, good spot, close to home, good people, had a blast, gonna try and drop in once a week.
    Back Squat – 315
    Shoulder Press – 195 (pr)
    Deadlift – 365 (pr)
    love it

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