Sunday, January 2, 2011

Mon. Jan. 3


Warm Up

Back Squat
3-3-3

then

15 Min AMRAP:
10 Pull Ups
20 Squats
Posted by at

14 comments:

  1. D-Rob (Derek)January 3, 2011 at 8:54 AM

    315,365,405 on squat

    Did similar metcon yesterday so i did the following.

    3RFT
    500m Row
    7 Thrusters 135lb
    7:30rx

    ReplyDelete
  2. AnonymousJanuary 3, 2011 at 9:17 AM

    Kevin H
    260 squat 12 rounds for WOD

    ReplyDelete
  3. CrossFit MTJanuary 3, 2011 at 9:26 AM

    Back Squat
    245#

    Did "Fran", but took my time. Never approached it by deliberately taking as long as I wanted.
    7:09

    ReplyDelete
  4. AnonymousJanuary 3, 2011 at 10:18 AM

    frew:

    back squat: 210
    wod:
    40,30,20,10 of:
    kb swings @ 53lb
    ball slams
    box jumps

    ReplyDelete
  5. AnonymousJanuary 3, 2011 at 10:46 AM

    Frank:

    10 Rounds

    ReplyDelete
  6. AnonymousJanuary 3, 2011 at 11:09 AM

    Lenore:
    back squat 125

    9 rounds red band

    ReplyDelete
  7. MistyJanuary 3, 2011 at 1:42 PM

    Backsquat:145

    11 rds(+10 pu)

    ReplyDelete
  8. D-Rob (Derek)January 3, 2011 at 6:17 PM

    Evening WOD

    6min Amrap

    9 Squats 155lb
    7 Burpee
    5 Push Press 155lb
    4 rounds + 9 Squats & 4 burpees

    ReplyDelete
  9. AnonymousJanuary 3, 2011 at 9:25 PM

    Fegan
    315 3RM
    7 rounds +10 pullups

    ReplyDelete
  10. MelissaJanuary 3, 2011 at 11:21 PM

    75lbs Back squat. Could have done heavier, but took too much time building up to 75 lbs.

    8.5 rounds. Not great!

    ReplyDelete
  11. TisdaleJanuary 4, 2011 at 9:01 AM

    165 Back squat
    12 rounds for the WOD

    ReplyDelete
  12. AnonymousJanuary 4, 2011 at 9:36 AM

    Barb:
    115 back squat
    9 rounds blue band

    ReplyDelete
  13. MOJanuary 4, 2011 at 9:45 AM

    Fegan. . .finally on the board. . . well done with the squats!

    ReplyDelete
  14. AnonymousJanuary 4, 2011 at 11:23 AM

    165# Back Squat

    6 rounds (Green Band) + 5 Pull ups

    Pavan

    ReplyDelete

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