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-   -   Birthday W/O (https://board.crossfit.com/showthread.php?t=10713)

Steve Sawyer 07-19-2004 09:20 AM

On 7/20/04 I will turn 44 years old. I've been doing the WOD for about 3 mos or so and have definitely noticed some improvements. I'm looking for some suggestions as to what would be a good 'birthday benchmark w/o'. Keep in mind that I was in on the DL/BP/Clean insanity on 7/18, so I won't be up for any heavy pulling. I haven't yet subscribed to the Journal, which I plan on doing soon.
Thanks

Jon Pappas 07-19-2004 09:41 PM

Steve,

Great idea to celebrate your birthday. Boy, there's lots to choose from. Some classic wod's are: (see FAQ for details [url=http://www.mitymous.net/weights/xfitfaq.htm#28]http://www.mitymous.net/weights/xfitfaq.htm#28[/url])

"Tabata This" - Squat, Rower, Pullups, Sit-ups, and Push-ups

"Fight Gone Bad"
Wall-ball – 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)

Any of the ladies (Angie, Barbara, Chelsea, etc.)

You could also do max pull-ups, max push-ups.

Graham Hayes 07-20-2004 02:02 AM

Happy Birthday!

44 rounds of:
7 Pull ups
20 Squats

But next year you'd have to add a round!

Jason Carey 07-20-2004 09:22 AM

happy birthday steve!
how about this:
subtract your age from 100, then do that many reps of
- pullups
- squats
- knees to elbows
- pushups
then run a mile.
do the whole thing for time and compare times on each birthday.


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