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Monday 8/24/09

Front squat

3 x 3 x 3

then,

For time.

10-9-8-7-6-5-4-3-2-1 reps of:

Pull ups
Burpees
Kettle bell swing (53lb/35lb)

Post weights and time to comments.
on

34 comments:

  1. ChrisAugust 24, 2009 at 6:23 AM

    Front Squat - 185

    Then 10:46 for the WOD

    ReplyDelete
  2. CLGAugust 24, 2009 at 6:38 AM

    10:56

    95 for the squats.

    ReplyDelete
  3. GreggAugust 24, 2009 at 6:41 AM

    135,
    185 (1 rep then fail),
    155,
    165
    11:06

    ReplyDelete
  4. UnknownAugust 24, 2009 at 6:44 AM

    Front Squat: 95

    11:16

    ReplyDelete
  5. UnknownAugust 24, 2009 at 6:48 AM

    10:15

    Go Bandits

    ReplyDelete
  6. Hungry Hungry HippoAugust 24, 2009 at 7:27 AM

    135-155-185

    12:45

    ReplyDelete
  7. UnknownAugust 24, 2009 at 7:41 AM

    Front Squat: 135, 155, 175

    WOD Time: 9:44

    then finished up front squats with 3x185 and 2x195

    I don't think it was the leg strength that stopped me on the front squats as much as it was the core strength required to get the weight back up.

    ReplyDelete
  8. AnonymousAugust 24, 2009 at 7:52 AM

    135-185-225 for the squats.

    9:02 for the rest. Probably would have been a few seconds faster if the skin on my hand didn't fail me...again. I think I'm learning the lesson, and will start to wear some tape on my hands for pullups.

    ReplyDelete
  9. Black and Gold CrossFitAugust 24, 2009 at 8:18 AM

    Front squat--165 could have gone more but wanted to make sure there were clear racks for the WOD.

    7:48 on the WOD. Thanks for MAJ Mayo for the push and MAJ Whip for the encouragement.

    ReplyDelete
  10. SBAugust 24, 2009 at 8:59 AM

    FS- 165

    11:35 for WOD

    ReplyDelete
  11. AnonymousAugust 24, 2009 at 9:33 AM

    175 max on front squat. I think I had 185 in me but time was running out. 11:47 on the wod on a pathetic pullup bar at the gym at sill. Is it really that hard to find a decent pull up bar?

    ReplyDelete
  12. JWhipsAugust 24, 2009 at 9:59 AM

    Went in reverse order today and started with the WOD then FS.

    WOD - 7:55
    FS - 175, 185, 195(x2) Like Sam said, my core just couldn't hold it today.

    ReplyDelete
  13. NMAugust 24, 2009 at 10:08 AM

    Front Squat: 135, 155, 175

    7:50

    ReplyDelete
  14. JWMAugust 24, 2009 at 10:58 AM

    135
    145
    155
    then
    11:07 for the WOD

    ReplyDelete
  15. MajAugust 24, 2009 at 11:12 AM

    h10:17

    ReplyDelete
  16. AnonymousAugust 24, 2009 at 11:14 AM

    FS: 155 3X3

    9:48

    ReplyDelete
  17. JimmyAugust 24, 2009 at 12:36 PM

    Did a light back squat (misinterpreted the WOD) at 175#
    12:39
    Grappling practice tonight.

    ReplyDelete
  18. UnknownAugust 24, 2009 at 12:41 PM

    FS
    3x225
    3x245
    3x255
    3x265-Set 1
    3x265-Set 2
    3x265-Set 3

    7:48 WOD

    ReplyDelete
  19. Chris MAugust 24, 2009 at 1:28 PM

    135-145-145
    13:42

    ReplyDelete
  20. GrenadeAugust 24, 2009 at 2:18 PM

    95-145-155 for front squat.

    17:35 for the other part.

    ReplyDelete
  21. AnonymousAugust 24, 2009 at 3:40 PM

    Front Squat - 185, 200, 205

    Then 10:36 for the WOD

    Great Crossfit Gym down here at Benning. Thanks for the workouts.

    ReplyDelete
  22. ChadCAugust 24, 2009 at 5:48 PM

    Reverse Order

    WOD: 8:26

    FS: 175, 185, 205- new goal is 225.

    ReplyDelete
  23. AnonymousAugust 24, 2009 at 7:45 PM

    155,175,195 FS

    8:45

    ReplyDelete
  24. MBKAugust 24, 2009 at 8:14 PM

    Front Squat- 205, 215, 225
    Then around 13:00 for the WOD

    ReplyDelete
  25. Demet-hookAugust 24, 2009 at 9:07 PM

    Front Squat:
    135
    185
    225

    WOD:

    8:34, I really pushed myself on this one

    ReplyDelete
  26. AnonymousAugust 24, 2009 at 9:22 PM

    Was supposed to be a recovery day from 70miles of cycling this weekend, but I felt guilty...

    Front Sqt- 185, 195(2 reps then fail), 185, 185.

    14:04 WOD. Big surprise that again hitting this on your on in the MWR gym is a world of difference. No competition, no motivators, big THS.

    ReplyDelete
  27. ALAugust 24, 2009 at 10:58 PM

    roughly 10:something

    The clock changed mid workout so i could not get an exact time.

    135-155-165

    ReplyDelete
  28. Train wReckAugust 24, 2009 at 10:58 PM

    185 squat

    11:28 hurtin bad after giving blood

    ReplyDelete
  29. Paul MaryAugust 24, 2009 at 11:58 PM

    rx'd WOD, then 4x100m sprints, than 3 mile run, no rest in btw

    ReplyDelete
  30. JJAugust 25, 2009 at 7:59 AM

    about 8:30 for the WOD
    Front Squat - 185-205-235

    ReplyDelete
  31. westpointleftyAugust 25, 2009 at 9:18 AM

    14:35

    ReplyDelete
  32. ChatAugust 25, 2009 at 10:25 AM

    185
    195
    205

    Have a sprained wrist so i had to do cardio instead of the rest of the WOD.

    ReplyDelete
  33. VWAugust 25, 2009 at 3:48 PM

    135, 185, 185
    12:00
    Transitions were slow...

    ReplyDelete
  34. Vanilla GorillaAugust 25, 2009 at 5:04 PM

    8:30 as rx'd

    ReplyDelete