March 20, 2017

Monday 170320

For Time: 
-200m Run or Row or 0.5km Bike
-2 Front Squats
-2 Back Squats 135/95 RX+165/115 MRX 105/70
Rest 1min
-400m Row or Run or 1km Bike
-4 Front Squats
-4 Back Squats
Rest 2min
-600m Run or Row or 1.5km Bike
-6 Front Squats
-6 Back Squats
Rest 3min
-6 Front Squats
-6 Back Squats
-600m Row or Run or 1.5km Bike
Rest 2min
-4 Front Squats
-4 Back Squats
-400m Run or Row or 1km Bike
Rest 1min
-2 Front Squats
-2 Back Squats
-200m Row or Run or 0.5km Bike

Post time to responses.

DSC_0348

32 thoughts on “March 20, 2017”

  1. Strength: Back Squat (3 sec pause)
    4@205, 3@225, 2@235, 2@235

    WOD Rx: Bike last set. Row everything else.
    14:15

  2. Back Squats w/ 3 second hold
    Participated—4@295; 2@315; 3@295; 1@315

    WOD Rx’d w/ Row: 20:22 – 9=11:22

  3. Back Squats w/ 3 sec pause – 4@145; 4@155; 3@165; 3@165

    WOD as Rx’d w/ 0.5km bike, 400m row, and 600m run = 24:12? – 9 = 15:12

  4. Chad you are one strong young man that is growing greatly at CrossFit. Keep it up young Buck!
    Pause Back Squat
    4=185 – 4=215 – 3=235 – 2=265

    WOD 200m Run-400m Row-1.5KM A Bike -600m Run-400m Row-0.5km A Bike
    All back squats at 135lbs and KB Goblet Squats at 88lbs for Front Squats (still can’t rack a heavy bar)
    =22:44 – 9:00 = 13:44

  5. Chad – you the man!!!

    Pause BS – up to 185#

    WOD w/ 115# + the stache
    (all row)

    22:36 – 9:00 = 13:36

    Fun noon class! Great job!

  6. Strength
    275-295-325-355 way below %s

    Wod rx all runs
    21:13-9:00 = 12:13

    Awesome job chad and Kevin, you guys have no quit on runs!

  7. Pause squats
    4@275
    4@315
    2@335 failed third rep
    2@335 didn’t attempt a third rep
    Below percentages on these squats

    WOD as RX+
    20:33-9:000=11:33

    Good push everyone fun WOD very hot out there today shoes immediately came off after feet were burning

  8. 5:00 am: weather was beautiful!
    Pause BS:
    4@135
    4@155
    2×3@170
    WOD as rxd: 22:27-9:00= 13:27

    4:30 with the Sullivan’s!
    Strength: HS shoulder touches
    HS walk practice
    WOD: new version of this mornings…
    All runs and rests the same, subbed FS/BS WITH STRICT pull-ups and strict dips.
    22:29-9:00=13:29
    Only 2 seconds off! Fun day with Mere & Syd!! ❤

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