Monday December 26, 2011

 

**No 6am class today.  

WOD

ROMIK

- SMR: glutes/quads

- pigeon 2 min/side

- OHS x 15

Strength

- deadlift 5-5-5-5-AMRAP; rest as needed

MetCon

5 rounds, each for time:

- 90yd sled push (sled + 135/75)

- 50 double-unders

*rest 2-3 min bt rounds

Post results and thoughts to comments.

Wednesday December 7, 2011

Thanks Steph for sharing this one!

**Announcements**

• This Sunday Threshold Racing is holding an endurance biased competition at CrossFit Moxie.  I'd love to have a bunch of you Cadence athletes get out there and represent.  You can register for it and find out more info here. 

WOD

ROMIK

- SMR: wherever you need it

- pigeon 2 min/side

- OHS hold 1 min

Strength

- deadlift 5-5-5-5-AMRAP; rest as needed

*Remember, be conservative!  If you know your DL 1RM, take 10% off that, then start with about 70% of that number working up to about 85%.

MetCon

7 RFT:

- 10 burpees

- 40 double-unders

Post results and thoughts to comments.