It’s Nice…So Run! – CFS

Jan 25th, 2017

Category: CrossFit

It’s Nice…So Run! – CFS

Marcus

Strength
10-8-6-4-2
Strict press
Strict Pull-up

*Starting weight for strict press should allow you to do 1 to 2 sets to get 10 reps.  Same for assistance on strict pull ups.  Add weight to strict pull ups to make them challenging where necessary.

WOD
600m Run
21 Deadlifts (225,155)
21 Bar Facing Burpees
600m Run
15 Deadlifts
15 Bar Facing Burpees
600m Run
9 Deadlifts
9 Bar Facing Burpees

Level 3- (185,125)
Level 2 – (135/95)
Level 1- (65,35)

DISCUSSION 15 Comments

  1. Joel Carpenter 01/26/2017 at 3:10 am

    Strict Press: 75-105
    Pull-ups: done, no weight added
    WOD: 19:44 RX

  2. Ryan Gould 01/26/2017 at 2:55 am

    SP: up to 115
    WOD: 18:48 Rx

  3. biscoe 01/26/2017 at 2:24 am

    strict press: up to 185#
    pull ups: up to 55#
    wod: 16:53 rx

  4. Jason Barrow 01/26/2017 at 1:55 am

    Press: 95-115#
    WOD: 18:05 Rx

  5. Brian Campbell 01/25/2017 at 10:10 pm

    1.) Press: 165×2
    Pull Ups: 53×4 (tried 106×2 but failed)
    2.) 12:29 Rx

  6. Petra 01/25/2017 at 8:31 pm

    Press up to 85#
    Pull-ups unassisted

    WOD: 14:59 L3 – in the RAIN!

  7. Mike Quigley 01/25/2017 at 7:01 pm

    Strict Press up to 140×2, strict pull ups unweighted
    WOD: 15:29RX

  8. SEAN FLANNERY 01/25/2017 at 6:03 pm

    SP: up to190
    PU: up to 55
    WOD: 14:32 Rx

  9. Kippy 01/25/2017 at 2:57 pm

    Strict Press: up to 90
    Strict Pull-Ups: unassisted, 12.5# dumbbell on last set
    WOD: 14:23 Rx

  10. Crowley 01/25/2017 at 2:53 pm

    strict press: up to 175
    pull ups: up to 45
    wod: 15:31 rx

  11. Ben Brauer 01/25/2017 at 2:43 pm

    Strict press: up to 165
    Pull ups with weight vest
    WOD: 14:14 Rx

  12. Brian Maser 01/25/2017 at 2:16 pm

    Strength: up to 130/53
    WOD: 14:14 – It was raining at 5:30 so Mooch and Tina said .8 on the AB was equivalent to the 600m run. Goose laughed in my face when I told him this after the workout so he put me down for an L1.5. 🙂

  13. Brian Frawley 01/25/2017 at 2:06 pm

    Strength: Hatch Squat
    WOD: 15:15 Rx

  14. Brendan Caslin 01/25/2017 at 1:58 pm

    Strength: up to 135/35
    WOD: 12:51, rowed 750 first round, ran the last two

  15. Shea 01/25/2017 at 1:56 pm

    Strict press: up to 175
    Pull-ups: up to 55
    WOD: 12:16 rx