12.30.13 "Forever Driven"

December 29, 2013

SWOD:

Jerks - 1x2@65%, 1x1@75%, 2x1@85%, 2x1@95% of your 1RM

Push Press - 2x2@60%, 1x2@70%, 1x1@70%, 1x1@80% of your 1RM jerk

-Coach Casey

WOD:

3RFT

8 db S20

50 ft Bear Crawl

8 db S20

50 ft Cartwheel,

EMOM 5 Burpees

-the doll

Voodoo's Programming

Voodoo's programming follows the exact same format as the best format available to CrossFitters, that being the CrossFit.com format. No other format has had the most peer review or scrutiny and our formula is by the book. If there was a better way, CrossFit mainsite would do it. We care to offer the best.

Why no RX all the time? We focus on an approach that focuses on the individual. Unless the WOD is a benchmark, follow these guidelines:

Heavy: Something that you could only get for about 5-8 reps, touch and go, on a great day, when fresh.

Medium: Something that you could only get for about 9-15 reps, touch and go, on a great day, when fresh.

Easy: Something that you could only get for about 15-20 or more reps, touch and go, on a great day, when fresh.

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