WOD for 21 APR 2016

0500 and 1130 at Fredericks Gym

Tracking your weights and your times on workouts is of paramount importance in Crossfit. It is how you judge progression and we all love to progress unless, of course, your progressing your debt to income ratio but I digress…

I use beyond the whiteboard to track my 1 Rep Maxes and my times on workouts. It cost I think 60 dollars a year but hey you have an awesome tool at your disposal which is absolutely free. Yes you guessed it! It is the website!!! I used the Website for about a year to write down and track my weights and time. It took a little time to scroll back through and find them but hey, if it was a perfect system I would have never switched to Beyond the whiteboard!

Beast Ops for today:


Overhead Squat 4 @ 50%, 4 @ 60%, 3 @ 65%, 2 x 3 @ 70%

Back Squat 5RM; 4 x 5 @ 90% of 5RM


There is no METCON programmed from the Stength Program for today but if you just feel like you have to do something to get the old heart rate up here is one for you:

EMOM x 24 minutes

Alternating between movements

Min 1: 30 DUs (Scale to SUs if needed and do 60)

Min 2: 10 Burpees

Min 3: 15 KBS 53/35#

Keep following that progression until you reach 8 full rounds (24 minutes)

I stole this WOD from CF Metanoia but they did 30 minutes instead of 24. Your welcome.

You will probably look a lot like this after the METCON:



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s