Workout of the Day

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Workout of the Day

WOD 7/30/14

by Crossfit 817 on 07/30/14


Deadlift 3-3-3-3-3 

Use the heaviest weight you can for each set. Rest as needed between sets.

20 min time cap.

WOD - 7 Minute Diane Ladder (1,1- 2,2- 3,3….) Total Reps -Men’s Rx- 225 lb Deadlift, Hand Stand Push Ups 

-Men’s Scaled- 155 lb Deadlift, Hand Release Push Ups 

-Women’s Rx- 155 lb Deadlift, Hand Stand Push Ups 

-Women’s Scaled- 105 Deadlift, Hand Release Push Ups 

Each athlete has 7 minutes to complete as many rounds and reps as possible of Deadlifts and Handstand Push Ups in a classic ladder. 

The rep scheme is simple 1 Deadlift + 1 Handstand Push Up (Round 1), 

2 Deadlifts + 2 Handstand Push Ups (Round 2), 

3 Deadlifts + 3 Handstand Push Ups (Round 3), 

And continue up the ladder for 7 minutes. Post total rounds and total reps. 

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Our Philosophy CrossFit 817 is a 100% dedicated CrossFIt training facility!  From our 2-Step Fundamentals to our Competitive program, we provide an affordable way to reach whatever your personal fitness goals are.  We offer one of the largest selections of specialty programs to chose from, each taught by highly specialized coaches.  

Our pricing model is such that if you want to simply maximize your fitness in a general way, $99 gets you unlimited access to our General Physical Preparedness (GPP) classes.  If you want to ala carte your training in any one of our 13 different programs you can do that for as little as an additional $50/month.  That combined with our years of experience, highly trained coaching staff and unmatched facility, CrossFit 817 is one of the best values you'll find anywhere!