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W.O.D.
The Right Choices0
Posted on 18. May, 2012 by CFLH in W.O.D.
Deadlift
5-5-5-5-5
Five rounds of five reps each of deadlift.
Shoulder Press
10-8-6-4-3
Suggested percentages: 70, 75, 80, 85, 90.
Post weight used on each set.
Tabata Sit-ups
8 rounds of 20 seconds work, 10 seconds rest. Score is lowest number of repetitions in a round.
Announcements!
WRE Dad’s Club Car Wash
White Rock Elem. Dad’s Club Car Wash will be at the Free WOD this (5/19) Saturday. Come work out, get your car washed, leave feeling clean! All donations go to the WRE Dad’s Club.
And the winners are…
Before we get to it, you all, and we mean every one of you, did a fantastic job! There was incredible effort and therefore improvements in all categories. This was a really tough decision.
A few interesting numbers to consider for the challenge as a whole:
- Mile times improved by a combined 40 minutes;
- Squat improved by a combined 822 pounds;
- Press improved by a combined 254 pounds;
- Dead lift improved by a combined 832 pounds;
- A combined 644 pounds was lost!
But who won…?
1st Place – Jeff Parnell
2nd Place – Drew Landis
3rd Place – Melissa Landis
Fantastic work by all! We will post pictures soon!
McManus Family Care Calendar
People have been asking how they can help. Below is the care calendar (food) that their church sent out. If you would like to deliver food to them please email us at info@crossfitlakehighlands.com and we will give you the code.
http://carecalendar.org/index.
Thanks!
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If you are a Facebook or Twitter user, please “like” or “follow” us at the links below. You can keep up with the daily happenings at the gym, see occasional videos and read interesting articles all in one place!
www.facebook.com/CrossFitLakeHighlands
@CrossFitLH
Online Reservations and Payments
I want to encourage everyone to use the online reservation system to reserve your classes. As membership grows we are going to start filling up classes. We do not want to lose the quality of the workout because we are too full. You can click on the “Schedule” tab above and select the day and time of your workouts.