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“CrossFit Total Devastation”

By 01/04/2010No Comments

:startwod:

Warm Up

Joint Mobility

Light Stretch

500 Meter Row

Workout of the Day (WOD)

“CrossFit Total Devastation”

Back Squats 135M/95W max reps 10 minutes
rest 5 minutes
Shoulder Press 95M/65W max reps 10 minutes
rest 5 minutes
Dead Lifts 135M/95W max reps 10 minutes

:endwod:

Today’s WOD is a variation of the “CrossFit Total”.  The “CrossFit Total” focuses on a 1 rep max effort on each movement.  My variation which I named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts.  This variation will turn a Strength Movement into a Met Con.  If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

-Steve

Thanks to all our members we are growing.  Just a few away from 90.

Mother and Daughter

Steven