Wednesday, October 3, 2012

Come cheer on the CF Balance Team this weekend at the Mid-Atlantic Hopper.  Our team will be competing both Saturday and Sunday.  This is one of the larger East Coast competitions and a great opportunity to be inspired by elite competitive CrossFitters!  For more information about this weekend click here.

Working and achieving your fitness goals within the CrossFit community involves the support and encouragement of a friend.  Be sure to smile and encourage your neighbor today!

WOD for Wednesday: 

Back Squats- Take 15 minutes to work up to a heavy set of 5.

Then...

Row 500m

10 Back Squats at 85% of Max

Block Run

-Rest-

3X 15 Toes to Bar

Post weight/time and weight used to comments.

Comments

[Jake]

BS - 5 @135-185-225-245-255 - New PR - It's gotta be the shoes!

WOD - 7:03 (215#)

[Nils]

Back squat: 135-185-225-245-255

WOD: 215#, somewhere between 6:00 and 6:30

[Laura]

BS: 5RM=195lbs

WOD: 7:37 (165lbs)

[katie d.]

BS: worked up to 155

WOD: ~7:55 w/ 135#

[Danielle D #2]

BS: worked up to 170#

WOD: 7:16 w/ 145#

[Ally]

BS: Worked up to 120#

WOD: 7:15 with 100#

[Beverly]

Bench 5-5-5-5-5@95-105-3x115
BS: 5RM at 180
WOD: 9:19, subbed 50 WB (14#) for BS due to back issue but still felt it a little with WB.
5x10 TTB. MU transitions

[Rasha]

BS: worked up to 90#

WOD:8:05 @ 75#

[maloney]

BS: worked up to 225#. Back is finally getting better!
WOD: 7:36, 185#

[Sara]

BS up to 125

WOD @105, 7:25

[Margaret]

BS: worked up to 130, failed at 135

WOD: 6:54 @ 110 with a second 500m row subbed for the run

[Ramon]

275#, 7:30 with 235#

[Kristos K]

300# x5
7:40 Rx'd w/ 255#

3x15 Toes to Bar

[Kam]

Happy to be back!

Backsquats: 245 5RM

WOD: 6:23 with 205lbs

3 x 15 toes to bar

[Caitlin]

BS: 160# 5RM
WOD: 6:10 w/ 130#

[Dan C.]

BS: 305

WOD: 5:52 w. 255

[Brian C]

BS 5RM: 235 (PR)

WOD: 6:25 w/200# BS.