CrossFit Florian

50 Central St - Norwood, MA 02062

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Wednesday

November 8, 2011 by Beau

Florian Yoga

Deadlift

5-5-5
 add 2.5 – 5 lbs to your last set of 5
10-12 reps @ 75% of  your last 5 rep set
 
 
400m
5 Rounds

10 KB SDLHP (AHAP)
5 Burpees
400m

You will run 400m, then complete 5 rounds of 10 Kettlebell Sumo Deadlift High Pulls (as heavy as possible), 5 Burpees and finish with a 400m run

 More proof that Wheat is the devil

Sometimes you have to enter the pain cave to get results

Filed Under: Uncategorized

Comments

  1. Tony No Bread says

    November 8, 2011 at 8:56 pm

    What happened to Tapefactory’s neck? Doing Robot Yoga?

  2. Mary says

    November 8, 2011 at 9:03 pm

    Sorry to miss the first Florian yoga. Warriors look fierce!

  3. Krissy says

    November 8, 2011 at 9:12 pm

    Mary I missed you! Crossfit yoga is def different. This picture was taken “PRE” fixing alignment….great job everyone!

  4. CW says

    November 9, 2011 at 7:44 am

    Loved working out with my father-in-law. And it was great meeting everyone at the 530am class. Great group.
    Me starting the last 400m = fawn trying to stand for the first time. It wasn’t graceful. Great WOD.

    • Dallas says

      November 9, 2011 at 10:09 am

      hahahaha fawn trying to stand for the first time. no doubt, that was tough! good meeting you too

    • Bill says

      November 9, 2011 at 5:56 pm

      hahahahaha

    • Krissy says

      November 9, 2011 at 6:14 pm

      lol @ CW…TOTALLY! Took me a bit to get revved up too.

  5. luigi says

    November 9, 2011 at 7:49 am

    @TNB,what are u a yoga guru? hey buddy we all know i have no neck, plus im sure i was doing it wrong.

  6. DomFruci says

    November 9, 2011 at 10:15 am

    My legs are trashed haha. Fishoil, Stretch, Water, Repeat.

  7. akc says

    November 9, 2011 at 11:20 am

    My quads were killing from yesterday, I wasn’t going to go today, BUT….I went. My legs actually feel better!
    DL 170/130.
    WOD 8:36 (35#) always want to go heavy , but I have to slow it down so they will be unbroken. Glad I did 35
    The running always kills me

  8. Krissy says

    November 9, 2011 at 3:27 pm

    Whoa was this a good one….
    DL 147/115
    WOD: 8:00 (35)
    Running was not fun during this one. Good work nooners 🙂

  9. Bill says

    November 9, 2011 at 7:13 pm

    Good wod. Threw down with Judah at 4pm. Then did this one with Cush at the 6pm. Cush did 7:48(70kb), and I did 7:11(70kb). Rowed 500’s instead of running due to my heel. Great job today everyone! Some good DL #’s…

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