2.13.14 "Erin"- Erin Finley's birthday WOD

February 13, 2014

SWOD:

Push Jerks - 5x3@75% of your 1RM jerk

Strict Press - 4x5@55% of your 1RM jerk

Supermans - 3x8

-Coach Casey

WOD: For time with a 20 min cut, score is # of rope ascends. HAPPY BIRTHDAY ERIN!!!!

100 push press (75/55)

50 ring dips

25 pull ups

13 power snatch

6 muscle ups

3 wall walks

max rope climbs

-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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