Warmup
row 350m/ run 400m
partner med ball slams x 10
partner woodchoppers x 10
20 group front squats
CrossFit WOD
a. Front Squats - reach a heavy single in 15 minutes
b. 10-9-8-7-6-5-4-3-2-1
Front Squats - 60% of heavy single
box jumps 24"/ 20"
"Today is another great opportunity to train hard and have control over the results. Many of us love the idea of working out hard but when we see a "hard" or "challenging" workout we get intimidated. Why not welcome the opportunity and use this as a chance to push yourself past your perceived limitations." -L
"There are only two options regarding commitment. You're either IN or you're OUT. There is no such thing as life in-between."
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Crystal, Gail and L working hard on our Saturday team WOD!
Results:
Athlete: Part A Part B weight on part B mods Andrew 315 10:00 185 George 305 13:00 155 Kris 255 10:48 155 Mark 235 09:38 135 Bryan 235 08:55 135 Gary 225 15:53 135 Mike S 225 14:10 135 Nick 225 09:44 135 Jerry 225 09:09 135 Jackie 215 09:47 120 Dustin 205 10:50 123 MC 210 PR 09:40 120 TJ 200 PR 12:40 120 Jeremy 185 PR 12:30 120 Ed 185 PR 11:17 115 RJ 165 13:16 75 Arv 165 10:59 95 Meredith 158 08:36 93 Delia 153 10:55 95 Molly 153 ********* 93 Eddie J 145 11:17 75 Steve G 145 07:07 85 Georgia 138 PR 06:52 83 G 2 115 14:32 65 Elvia 115 09:13 80 Mihai 113 09:30 65 Leslie 108 07:35 65 Ken 105 07:07 45 Tiffany 103 09:18 50 (19 reps @ 65) Natalie 98 11:18 55 Tracy 85 10:34 50 Sonia 75 09:00 45 John Drew 65 08:24 45 Jason tech 07:54 tech Vince row row row your boat Aimee row row row your boat Mikey 95 (3 reps)
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