6/13/16

Posted June 11, 2025 by pat.burke & filed under Accessory.

1. WOD

SDLHP: 12
PJ: 12
BSQ: 12
4 Rounds for time

Fitness - 75/55
Rx - 95/65
Rx+ - 115/75

2. Strength
BP 1×20 RM

3. Extra credit
Hand walk – 5’ hold HS 5 seconds –continue as far as possible – AMRAP 5 Minutes

4. Weightlifting

Panda Pull SN: 5 x 2
SNBAL: 10 x 1 (Work up)
SN: OTM 20 (Work up)

5. Accessory
HSPU: 10 OTM (Unbroken sets – you break a set, stop)

6. Conditioning
Butcher Push: 200M (#90/#70)
Run: 400
6 Rounds

WOD
CF Light
Accessory

4/3/17

Workout of the Day
CrossFit Total
Back squat, 1-1-1
Press, 1-1-1
Deadlift, 1-1-1

The CrossFit Total is the sum of your best successful lifts of the back squat + press + deadlift. In this workout, you are given 3 “attempts” at each lift. Though we will not likely enforce it, you are not supposed to reduce the weight on the bar after an attempt has been made at a higher weight. This enforces some thought into what weights are chosen.

The focus today will be to find our heavy single for the day. Weights that are done with full range of motion (full depth of squat, full lockout at top of press, and full lockout of deadlift) will be counted.

Spend 15-20 minutes on the squat, 10 minutes on the press (this is also a good break between the squat and deadlift), and 15-20 minutes on the deadlift…40 minutes. Have fun!

Post your scores to the Whiteboard.

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WOD Workout Archive »

Update!

New CrossFit 1 Schedule!

Mondays: 7:15am | 12:15pm | 5:15pm*

Wednesdays: 7:15am | 12:15pm | 5:15pm*

Friday: 7:15am

*in CF1 room

CrossFit 1 is our introductory program in order to learn the fundamentals of CrossFit, or even serve as a refresher for current athletes. To get started, or if you have any questions please email Shelby@mbscrossfit.com

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6/13/16

4/3/17

WOD Workout Archive »

Update!

CF Light Workout Archive »

2/22/17

Accessory Workout Archive »

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