Tuesday 9/15/09

For reps.

4 rounds of:

Max rep body weight front squat
Max rep ring dip

Rest as needed between rounds.

Post body weight and number of reps of each round to comments.

*If you are a cow or yearling interested in becoming Level 1 Certified send me an email. Understand that with the Certification will come a commitment to assist/coach at various times. Also, if you are staff or faculty and want to assist with Black and Gold CF as it expands to new hours AND not scheduled to PCS before Summer 2011 let me know as well, we may have slots for you as well.

25 comments:

Dubbs said...

BW - 175
FS - 185 (Reps - 7,7,7,5)
Ring dips - 10,10,7,8

Gregg said...

BW- 175
FS- 185(Reps-1,1,1,1)
Ring Dips-15,10,8,11

FS is definitely a goat

Mark R said...

BW = 195
FS = 1 @ 195#, 4,4,5 @ 155# (80%)
RD = 12, 16, 11, 15

Mac said...

195 lbs, with reps of 10, 8, 7, 5.
Ring dips - 21, 20, 18, 15.

A little laziness started to show on the front squats with my depth, so thanks to those who helped me get lower.

Jason said...

BW - 175
FS - 175 (8,8,8,7)
Ring Dips - 15,15,16,15

LDO said...

At MWR gym
BW-160

FS- 155#, 5,7,5,9
Regular Dips - 16, 13, 11,10

My high reps on FS were when Jimmy Smith spotted me.

JJ said...

BW - about 170(?)
FS - 175 (15,10,11,10)
Ring Dips (17,11,10,12)

Multiple sets do me in...

ChadC said...

BW-195
FS- 195; 10,10,8,8
No dips

Black and Gold CrossFit said...

BW-170
Used-175

Rnd 1: 8, 22
Rnd 2: 8, 15
Rnd 3: 7, 15
Rnd 4: 9, 12

Having trouble with stairs now.

NM said...

BW= 170
FS= 175 (8, 7, 8, 8)
Ring Dips= (17, 15, 15, 12)

Need to refine FS form...my right knee tends to bow inward which is bad.

Gregg said...

eye surgery got cancelled to friday, looks like i get to expreience more development the rest of the week

gmh22 said...

BW = 205
FS - 205# - 6, 6, 5, 5
Ring Dips - 12, 10, 8, 10

SB said...

BW-170

FS-155 (4,4,4,4)
ring dips- 10,10,10,10

Need to focus on not setting a goal of # of reps which ends up being a mental road block

derekmeatwad said...

APFT today :(

Jake said...
This comment has been removed by the author.
Jake said...

BW - 180
FS - 185 (Reps - 5,4,3,3)
Ring dips - 12,10,8,8

Squat form got bad as my knees kept coming in on my way up. Thanks to Starr for keeping me honest on it!

Gregg said...

due to the cancellation i have the APFT, this should be fun.

Sam said...

Someone must have hit the snooze button on my alarm a couple times this morning...

Anyway--At Arvin early this afternoon:

FS (185#): 8.8,5,8
RD: 18,18,18,15

Sorry morning crew.

MBK said...

BW-185
FS-185 (Reps-13, 10, 10, 10)
Ring dips- 14, 11, 12, 10

Stroh's Lite said...

BW 200
FS 185 (Reps- 6,5,4,4)
Ring Dips- 7,6,5,4

This was a humbling WOD...

Tex said...

BW - 155
FS - 155, reps - 10,10,10,10
Ring Dips - 21,14,15,16

Paul Mary said...

Monday's WOD- 16:00

12,10,6,5,3

Jimmy said...

185# FS- 6,5,4,4
Had to sub 135# bench press due to shoulders getting wrecked last night in MMA practice. 20-21-17-20

VW said...

BW= 190
FS with 185#: 5, 4, 4, 4
Ring Dip: 13, 11, 10, 8

Demet-hook said...

Gonna have to make this up on Saturday...Some confusion with the schedule today/laziness...