400m run
Stretch/roll joints
3 rounds of:
Air squats facing wall, 10 reps
GHD sit-ups, 10 reps
Back extensions, 10 reps
Ring push ups, 10 reps
Sumo deadlift high pull w/ barbell, 10 reps
Skills/drills:
Bergener warm-up
Snatch, 5 x 5 (light weight, work on form)
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Many of you have been using beyond the whiteboard for logging your WOD times, etc. Are there any other sites/programs you're using? Which one do you like best?
9 comments:
You know I gotta throw in my 2 cents. I've used beyondthewhiteboard.com and logsitall.com. Out of the two I like beyondthewhiteboard.com the best. Its a lot nicer application and smarter I think. Even though logsitall.com is built for Crossfit WOD's as well, I think beyondthewhiteboard is even better built for Crossfit WOD's and custom Crossfit WOD's.
Also with beyondthewhiteboard, if the gym itself signs up as an affiliate you would be able add your own gym personal WOD's so that the clients can have them as options when posting results. Real neat.
The other thing between the two is that logsitall.com is free and beyondthewhiteboard is only free until sometime next month I think. After that, if I'm not mistaken, it will be approx $36/year to subscribe. Still not a bad deal for what you get.
What is the answer to yesterday's question?
I'm still happy with my google spreadsheet as a log. A paper log would probably be more durable. It's unlikely that any electronic log will be readable in 20 years.
So whats up for today? You open today? Is John running it today?
i'll be there, mmm hmm.
Cool see you at 5. Which WOD will we be doing? Yesterday's or todays? I like today's.
We'll figure it out. I gotta get either Eric or Jason to let me update this blog. This is bogus.
I agree. Where to my fees go too?
Friday:
Complete as many rounds in 20 minutes:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
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