2 rounds of
Front Squat 10 10 10 10 10
OHS 10 10 10 10 10
Back Squat 10 10 10 10 10
40 # Goblet Squat 10 10 10 10 10
This is a technical WOD. If you miss any of the lifts, or your technique fails reduce the weight until you can complete the set. After completing the set you may increase weight again. Start with a bar or stick.
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yikes .... have fun with that ones guys
ReplyDeleteDid this at work today
ReplyDeleteOHS stick-45-45-75-95 2rounds
FS 135-135-165-165-185 1 round
BS 225-225-225-225-225 1 round
Goblet squat as Rx'd 1 round
Ran out of time to try and finish but would not have been able to keep up the weight for second rounds of FS and BS. Ohh well will do CFE tonight so I imagine my run will be slow haha
Each round was 10 reps
ReplyDeletethe 'gym' here is so ghetto ... it is at the back of a gymnasium and the only bar there is a curl bar .... yeah I said it ...
ReplyDeleteso I did the crossfit HQ WOD today
50 situps
50 double unders
50 situps
50 lunge walks
50 situps
50 burpees
50 situps
all the situps almost made me meet pukie! so hot in the ghetto gym too!
then off to the pool for 3x180m sprints 2:58 3:07 3:17
Hey, Look at me I found the website... I may become addicted afterall like the rest of you! :) IS this wher I look to see if anyone is going tomorrow morning? I am still a bit sore from friday but I am missing the pain.
ReplyDeleteHey Erica! Welcome to the boards!
ReplyDeleteI think Fraser is going in tomorrow morning.
The Night crew did FRAN!
ReplyDeleteMuhahaha
Silas - 45# - JPU & KPU - 7:47
Dylon - 65# - 7:27
Austin - 55# - 7:20
Good first effort at Fran!
I just did a whole whack of squats today - ohs, front, back, etc.. Started with the OHS - did a couple sets of 10 at 115# and my wrist took a beating. Finished the squats with a set of 135# thrusters and a 20 second l-sit. I'm working up towards 30 - it's comin soon.
ReplyDeleteMike also did "slow" Fran 75# 7:27. ASk me about it sometime.
ReplyDelete