September 20, 2016

Tuesday 160920

For Time:

-16 Front Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-16 Back Squats 135/95 MRX 95/65
-8 Bar Facing Burpees
-16/14cal Row or 14/12cal Assault Bike or 200m Run
-8 Front Squats 135/95
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run
-8 Back Squats
-4 Bar Facing Burpees
-8/6cal Row or 7/5cal Asslt Bike or 100m Run

Post time to responses.

dsc_1631

32 thoughts on “September 20, 2016”

  1. Strength – Back Squat
    5@80% = 195
    3@85% = 205
    2@90% = 215
    1@95% = 225
    3@85% = 195

    WOD w/ 115# and 12 and 6 cal rows
    11:30

    Good job Stone!!

  2. Back Squats
    5-3-2-1-3 @ 105-125-135-155-125

    WOD w/75#, running
    11:50

    Core Dev:
    25 Hip Extensions
    25 “Morning Glories” (Good Mornings) w/35# bar
    25 Back Ext

  3. Strength back squat:
    5/185lb 3/205lb 2/225lb 1/245lb 3/215lb
    WOD Rx’d 135lb with bike
    11:30
    Core:
    Hip ext 25
    Back ext 25
    Good morn 25 w/bar

  4. Strength: 5@225, 3@235 (f 3rd rep), 2@ 250, 1@265, (didn’t do last set. Super drained)

    WOD @ 95# w/assault bike and rowing
    10:03

    Hello Bambi legs

  5. Strength:
    5 @ 185
    3 @ 210
    2 @ 225
    1 @ 235
    3 @ 210

    WOD w/ 115# and rowing
    11:49

    I need that water fountain back in my life…. 🙂

  6. Went to the 430 class which was amazing
    Back squats
    5@ 295
    3@ 315
    2@335
    1@365 previous pr
    Did two more singles
    1@ 385 felt great
    1@ 405 for a 40lb pr
    Nice to have the encouragement from Jordan and Brent as well as the whole gym love this crossfit FAM

    WOD as rx
    W/rowing
    8:06

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