140625

CrossFit Total Ladder. Pretty cool. Another super creative workout that Coach Rippetoe would surely approve of. Thanks CrossFit HQ!

CFT Ladder
Body weight Back squat ladder
5:00 rest
3/4 body weight Push press ladder
5:00 rest
1.5 body weight Deadlift ladder

One rep first minute, two reps second, continue until you cannot make reps within the minute.

                                 BS         PP         DL         Score
Todd McK-            95x10     75x9    135x11     1036
Paige-                     45x10    35x12     45x8        410
Dustin-                   225x7    155x6    275x7       1476
Paul-                      185x7    135x7    275x7       1388
Megan-                  95x10    75x10    185x8       1060
Kathryn-                75x9       65x11   135x9        868
Teresa-                  95x12     75x9     150x6        905
Holley-                     X         35x12    75x12        660
Stephen-               135x10    95x7     165x8        1111
Sharon-                  75x10     65x7     115x8        708
Russell-                 195x11   145x9    300x5        1650
Jeremy-                 110x5     95x5     145x10       983
John-                     210x8    160x8    315x4        1406
Richard-                180x9     135x5    225x9       1440
JJ-                         95x8       65x6      125x9        758
Quincy-                 185x7       X        185x10      1048
Juan-                     185x10   95x6     185x9        1361
Tommy-                155x9     95x9     185x8         1243
Candice-                85x10    75x9     140x11       1021
Mary-                    85x7      75x8      95x10         715
Alan-                     45x11    65x8      95x11         686
Tom B-                 155x7     95x6     205x8         1098
T-                         135x9    115x9    185x9         1305

Great workout everyone! We have some seriously strong people at CFSF and this workout proves it.

There were quite a few cues we talked about for all three exercises. Thanks for hitting those targets. The puppies killed it, hung it up on the wall, and took shots at it. Good job puppies, and THANKS for those efforts.

Ladder work is fun, until time begins to warp, which it invariably does. Work stretches out while rest gets shorter and shorter with each rung completed. Incredible amounts of work can be done when the load selection is appropriate. Therein exists the skill of scale.

www.trackmypr.com

The insanity continues. We have a couple more Cold Water Challenges that have been accepted. We'll do one Thursday night after the wod, and one Friday night after OG, which happens to be the LAST Friday of the month. Fun stuff.

How about a Cold Water Winter Circus Challenge?

Thanks very much Tammy, Casey, and Kathryn.

Thanks for another great day at CFSF. Thanks for the great fuel, monster efforts, and most of all, your COACHABILITY!

TGU + WBS + SDHP = WFYU
CFSF