Thursday, 08 September, 2011

Posted by Mandee on September 7, 2011   |   7 Comments


10 minutes of rack position mobility



Front squat 5 x 3 @ 12×1; Rest 3 minutes between each set

A1: Barbell good mornings 3 x 10-12 @ 2121; Rest 20 seconds

A2: Reverse Hypers 3 x 8; Rest 2:00



Spend 5 minutes with a trigger point ball to the traps


CrossFit Rowing Trainer Course: Damper Setting” with Angela Hart,CrossFit Journal preview video [wmv] [mov]

James Hobart on today’s WOD – video [wmv] [mov]

7 responses to “Thursday, 08 September, 2011”

  1. Tracey says:

    THE BOYS!!!!!!

    Also, tomorrow at 6p.m. At FLEET FEET we are having demo wod! Please join the fun!!! Plus there will be discounts on skinz.

  2. DaveC says:

    Okay, I’m slow. 5×3 @ 12×1 = ?? 3×10 @ 2121 = ??

    • Tye says:

      Those are the tempo’s for the lifts. Tracey or Jake will explain in detail, but don’t worry, the reps are what he has listed, 5 sets of 3 for the front squat, 3 sets of 10-12 for the good mornings, and 3 sets of 8 for the reverse hyper.

      • DaveC says:

        Thanks Tye!

        I took a very adventurous and risque guess and started snooping around over on the OPT site and sort of have a feel for what it’s getting at now. Should be fun imposing timing on a front squat. Usually the best I can do for front squat timing is hope I stand back up with the bar some amount of time before I have to drop the bar.

  3. Rich C says:


  4. Robert S. says:

    For time:
    50 box jumps, 30″
    Row 400m
    50 KB swings, 2 Pood
    Row 400m
    50 double unders

    12:50 rx’d