Closing out week

CFSB 1
Front Squat 3×3 (build off of last workouts PR)

CFSB 2
Fronts squat 1×20 (go if you are suppose to, stay if you need to)

WOD

10 Min AMRAP
5 burpees
10 box jumps (alternate with partner if need be)
15 pull ups

January 14th, 2010 in Uncategorized

8 Comments

pericson54January 14th, 2010 at 11:21 am

Welcome Omar! Omar completed his test of:
10 pull ups
20 push ups
30 sit ups
40 squats in 2:58!

Sadie-3×3 @85,90×1,90
Eric- 3×3 @135,155,155
Phil-3×3 @ 95,115,125
Tricia-3×3 @85,95,100

Sadie- 1×20 @60
Eric- 1×20 @95
Phil- 1×20 @95
Tricia- 1×20 @60

WOD
Sadie- 3 2/3 rounds+6 pull ups(assisted)
Eric- 3 2/3 rounds+5 pull ups
Phil- 2 2/3 rounds+9 pull ups
Tricia- 4 2/3 rounds+4 pull ups

BEvansJanuary 14th, 2010 at 3:22 pm

Eric what happened you were supposed to up from your 185last week.

EricJanuary 14th, 2010 at 9:45 pm

I was beat! We did a boatload of front squats earlier this week, remember? More than 185# was just not happening today.

BEvansJanuary 15th, 2010 at 7:46 am

just making sure you were not hurt

Noah BJanuary 15th, 2010 at 9:56 am

Front squat: 175, 195(F) x 2.6
Front squat 20: 135 No break
WOD: 5.5 Rounds

Legs are sore but still improved! Damn it feels good to be a Gansta…

BryanJanuary 15th, 2010 at 11:54 am

Front Squat: 205, 225, 240
Front Squat 20: 155 F- need to improve my rack position as the weight was not the problem, it just put major strain on my wrists which hurt.

did not do WOD due to shoulder pain. Instead did 100 burpees for time: 11:21

AnneJanuary 15th, 2010 at 5:31 pm

Front squat: 125, 140X1
Front squat 1×20: 100 Go up next week
WOD: 5 rounds

BEvansJanuary 15th, 2010 at 6:30 pm

nice job noah on the 20′s very impressive