Wednesday, February 6, 2013


Welcome to the Herd Ashley, Bruno, Steven!

2 rounds
Row 500
Rest 30 seconds
Row 400
Rest 1 minute
Row 300
Rest 30 seconds
Row 200
Rest 1 min

CrossFit Total
CROSSFIT TOTAL: Rules & Standards
The "Total" pounds lifted (1RM Squat+1RM Press+1RM Deadlift) is the score. After proper warm up sets, athletes are allowed 3 attempts at 1RM for each lift.

- Beginners

Skill Builder

3 rounds
300m row
5 KTE's
10 db push press

When you wholeheartedly adopt a "with all your heart" attitude and go out with the positive principle, you can do incredible things. - Norman Vincent Peale

Post reps, load, or time to comments.

1 comment:

  1. Thursday: BSQ 285# PR (previous 255#), Press 145# (PR 165#), DL 245# (PR 255#)

    Need to rest more between DL attempts.