Good weather? Take your WOD outside. Just ask the coach and we’ll set up a mat and let you work in the Sun!

Wednesday’s WOD

Met-con:

2 x 800 meter Run (2 min rest between), for time and consistency.

Strength:

• Max rep Bench Press (155/85)
• Rest 1 minute
• Max rep Deadlift (225/155)

A=135/75 BP, 185/125 DL

B=95/55 BP, 135/95 DL

C=65/35 BP, 95/65 DL

Notes and Announcements

Today’s strength WOD is a Fall Challenge workout! Please try to make it in today. If you can’t please let us know so we can reschedule a time for you to complete this important workout.

When scaling today’s workout, we are trying to find a weight that you can lift at least 15-20 times but that will also challenge you. We’re not looking for your 5-rep max. We also do not want 45 or 50 reps. We need to find the happy medium. Unfortunately, if we missfire and choose the wrong scaling group for you, we may have to redo the WOD so we can successfully rank your improvement against everyone else come December. Your coach today will help you choose which scaling group to go with. Please be sure to communicate with them if you feel the weight is too heavy or too light.

There are some new pages under the About CrossFit Intensify tab. Please check them out!

While you’re at it, take a look through the pages under the Resources tab! Many of your questions can be answered there!

Partner AMRAP – Row, Wall Ball, KB Swings

This entry was posted on 09/18/2012 at 6:30 pm. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.

Posted in Daily Posts by Zach Smith Comments Off