Home
WODs
CFIS Salem
CFIS Marblehead
Schedules
CFIS Salem
CFIS Marblehead
Events
Programs
Intro Program
CrossFit
Kids & Tween Fitness
STRONG Girls
Barbell Betty's Club
Personal Training
Optimal Life Training Program
Join Us
How To Join
Membership Rates
Drop-In Visitors
About Us
What is CrossFit?
Our Coaches
Our Salem Location
Our Marblehead Location
Resources
Account Login

CrossFit IronSpider

Home
WODs
CFIS Salem
CFIS Marblehead
Schedules
CFIS Salem
CFIS Marblehead
Events
Programs
Intro Program
CrossFit
Kids & Tween Fitness
STRONG Girls
Barbell Betty's Club
Personal Training
Optimal Life Training Program
Join Us
How To Join
Membership Rates
Drop-In Visitors
About Us
What is CrossFit?
Our Coaches
Our Salem Location
Our Marblehead Location
Resources
Account Login
Gianni Nicolosi
May 10, 2016

Wednesday May 11, 2016

Gianni Nicolosi
May 10, 2016

(Practice / Lactate Threshold 8-12 min)

Warm-up (15 min)

SOD

Bench Press - 3 x 10 65-70%

WOD

3 Rounds:
300m Run (parking garage and back)
20 Wallballs (20/14 – all to 10 ft)
10 Deadlifts (185/135)

Newer PostThursday May 12, 2016
Older PostTuesday May 10, 2016
Back to Top
CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970