Friday, June 18, 2010

The WOD on Chuck’s first day of class here at CrossFit Agoge was “Murph”. Even scaled, that can be pretty intimidating. Chuck didn’t miss a beat and he keeps coming back for more. He is a great addition to the Agoge family.

Workout of the Day

Complete the following for time:

5 Dead lift,
5 Hang Squat Clean,
5 Jerks @ 40% of 1RM Clean
Run 100 Meters

4, Dead lift,
4 Hang Squat Cleans,
4 Jerks @ 50%
Run 200 Meters

3 Dead lift,
3 Hang Squat Cleans,
3 Jerks @ 60%
Run 400 Meters

2 Dead lift,
2 Hang Squat Cleans,
2 Jerks @ 70%
Run 600 Meters

1 Dead lift,
1 Hang Squat Clean,
1 Jerks @ 80%
Run 800 meters

Do all of your math ahead of time and have plates ready to add to the bar. Adjust your bar and start your lifts.