WOD: Saturday, April 12, 2014

(A) Warm-Up 1: 10 Minutes, Trainer's Choice

(B) Novice Warm-Up 2: Review of movements for Lifting and Conditioning

  • High Bar Vs. Low Bar Vs. Box Squat
  • Farmer's Walk
  • Burpees
  • Russian KB Swings

(C-1) Novice: Find a 5 Rep Max Low Bar Back Squat

(C-2) Intermediate and Advanced: Find a 5RM Low Bar (Back) BOX Squat

(D-1) Novice: 4x5 High Bar Back Squat @ 70-85% of 5RM Low Bar Back Squat

(D-2) Intermediate/Advanced: 4x5 High Bar Pause Back Squat @ 80-100% of Box Squat

(E) Performance, Lean Machine and SWOL: Partner WOD (tag-team style) for time:

AMRAP in 15 Minutes

  • 200m Farmers Walk 1.5/1.0 per arm (SWOL: 2.0/1.25)
  • 50 Burpees
  • 50 Russian KB Swings 1.5/1.0

Chris. Daughter draws father CrossFitting. Photo by Rafael Vega