Monday 3.28.16 – Max effort tests and goals

 In W.O.D.

It’s a max effort, choose your own adventure, kind of day!  This is a chance for you to see what goals you want to work on, get some feedback from your coaches if you’ve been saving a question for the next time a movement shows up in a workout, etc.

This is a chance to work toward achieving your goals or to set new ones!

We will be doing Max Effort Deadlifts tomorrow, so ONLY do that movement if you will not be here Tuesday!!!

Conditioning:  Choose 3 – 4 movements to test. This list is not exhaustive (you can choose another test recommended by the coach).   Look at the big PR Boards for inspiration.

Try to do at least one – two Gymnastic, one Strength, and one Conditioning WOD.

Work together in groups so you can have people to do the tests with and/or help you count reps. Be smart about the order of the movements – you don’t want to do something that will hurt the results of the next thing:

– 400m Med Ball Run

– 400m Run

– 800m Run

– 1 mile Run

– 500m Row

– 1000m Row

– Max. Push Ups in a minute

– Max. consecutive Push Ups (can’t rest on floor or come off toes)

– Max. consecutive Kipping Pull Ups

– Max. consecutive Strict Pull Ups

– Tabata Squats

– Max. Overhead Squat

– Max. Push Press

– Max. Ground to Overhead

– 75 Wall Balls

– Max. Sit Ups in a minute (abmat, feet anchored)

– Max. Handstand Walk for distance

– Max. consecutive Muscle Ups

– Max. distance Broad Jump

– CrossFit Games Open 16.5

– “Annie”

– “Karen”

– “Elizabeth”

– “Fran”

– “Jackie”

– “Nancy”

The list can go on and on.  Have Fun!

New Compound Boot Camp sessions begin Monday, April 4th, 2016.  4-Week Beginning CrossFit Program.  Contact Erica Ellingson at

NOW Three Morning Sessions!!!

Mon/Wed/Fri 5:00-5:45 am
Mon/Wed/Fri 6:00-6:45 am
Mon/Wed/Fri 9:00-9:45 am
Cost: $125




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