Before we get to the WOD, here are a couple things we need YOUR help with in the gym:
1. Virtually every night the '62 CrossFit room gets trashed by mysterious people whose parents forgot to teach them to clean up after themselves. That means that when we roll in for the 0530 WOD, the place is a mess. There are a couple things YOU can do to help us out. First, make the correction if you see anybody in the gym not putting their equipment in the correct place after their workout. Second, start your warm-up each morning by making sure anything that was left out of place gets put away as soon as you come in.
2. There is a mystery person moving the pull-up assist bands out of the '62room. These bands are expensive and property of the gym. If you have any idea where the blue and green bands are disappearing to, please correct it and get them back so we can use them for proper scaling during our workouts. I would love to but a bunch more but we just don't have the money for it.
For those of you who have not been to another CrossFit affiliate, please realize that we are lucky to have the facility we have for FREE. Many people pay more than $150 per month to work out in a box with less equipment than we have. We are privileged to have the gear and space we have but we need to take ownership of if and keep it great.
Ok, now for the WOD...
For weight:
Front Squat:
3,3,3,3,3
the
Weighted Pull-ups
1,1,1,1,1
Post weights to comments.
Bonus round:
100 double unders for time.
13 comments:
Front squat:
155, 185, 195, 195, 205
Weighted Pull-up:
70, 70, 75, 80(f), 75(f)
Bonus round: 1:39
Front squat:
135-155-175-175x2 (F on 3rd)-165
Weighted pull-ups:
20-40-big ole bag (60?)-50-40
Bonus round: untimed - 1st day with the new rope, but so far, so good.
Still laying off the elbow.
Back squat: 65-85-95-100-100
Don't laugh: 10 minutes for 50 dus. Finally started stringing them together with single unders by the end.
Aloha,
Front Squat: 135, 155, 175, 195, 205 (bailed after 2)
Weighted Pull-up: 70, 80, 90, 105, 115 (PR)
Bonus Round: 1:30 they got hard fast after 30.
Bonus Bonus Round (Max Pull-ups) I had more left in me except my grip was dying fast:
46
FS: 135, 155, 185, 195, 205(PR)
PU: 35, 45, 55, 60, 65(PR)
DU: 2:20
@ErinM: there is no laughing at you...you are doing. Laugh at those still in their racks when you are walking back into the barracks.
GO ARMY! USMA '00
BRTRC -- People, Technology, Excellence
Aberdeen Proving Ground, MD
FS: 185,205,215,225,235.
W. Pull-ups: 30,35,45,50 (F - something didn't feel right on that one so I decided to stop at 4 attempts).
100 DUs: 1:58 (& broke my buddy lee rope - not cool).
Squat up to 175...major goat
pull ups up to 60 lbs
Bonus round: 1:55
FS: 135, 185, 225, 275, 285(PR)
WPU: 60, 80, 100, 120, 130(PR)
bonus: 1:36
so today's WOD just happened to contain 2 of my favorite strengths
as for tomorrow's WOD...it's already laughing at me with 2 of my biggest weaknesses.
that's CF though, right?!?!? gotta love it :)
FS: 205, 205, 210, 210, 215
Pull-ups: Climbing 250 ft with a weighted vest varying from 17 to 33 pounds on routes from 5.9 to 5.11c
Bonus round: 1:04 (80 strung together, PR)
Front Squat:
65, 85, 95, 105, 115
PUs--with Blue Band--still not that good at those yet!
Had a rough day with the DUBs:
3:21
Love crossfit, makes you work your goats!!
Front squat 135 and four sets @145. To do the front squat I had to clean the weight first due to not having a rack.
Front Squat:
145, 155, 175, 185, 195
Same boat as Joe.... cleaning the weight took more out of me than I was expecting, making the last set pretty challenging.
Did 7 PUs without bands, I am terrible at PUs.
Bonus Round Double-Unders:
2:22
Front squat:
135, 155, 175, 205, 225
Weighted Pull-up:
20, 20, 20, 20, 20
Bonus round: Completed but forgot to start the clock.
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