WOD for 05 APR 2016

0500 and 1130 at Fredricks Gym

Hope everyone is getting used to the ebb and flow of the strength program. Some days will be easier than others and seemingly not every day is a complete smokefest. So for strength today:

Mid-thigh Snatch off blocks OR from hang
3 @ 50%, 3 @ 60%, 3 @ 65%, 3 @ 70%, 2 x 3 @ 75%


Snatch High Pull

3 @ 70%, 3 x 3 @ 80%


Barbell Walking Lunge

5 x 5 @ 5 lbs heavier than last week


We are going to knock out as much strength as we can until about 1215 or so and then we need to start warming up deadlifts, box jumps, and rowing because…you guessed it! We are doing

“The Dave Hudson”


Since Dave is in town and he doesn’t quite know what his schedule is going to be for the next week or so we are going to knock out the Dave Hudson early.


“The Dave Hudson”


10 Deadlifts at 225/155

20 Box Jumps 24/20″

30 CAL Row


Be there and bring America, Crossfit89, because it is going down.


P.S. Lisa if you are coming could you bring your camera please?? This would be a great one for photos and videos.


4 thoughts on “WOD for 05 APR 2016

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