Monday, March 26, 2012

WOD for Monday:

1. 1RM Front Squat*

2. 3X 10 Strict Pull-ups (90 second rest)

3. Complete for time:

21-15-9

Box Jumps (30/24in)

KB Swings (24/16kg)

Toes to Bar

*Work up to heavy single.  We will be using this to establish our working sets for our next strength training cycle.

THIS SATURDAY! Mobility Workshop with EJ Mecklenberg-Saturday, March 31st at 12pm at CrossFit Balance/studio - The purpose of the workshop is to:

-Introduce corrective exercises for musculular imbalances

-Increase hip and thoracic spine mobility

-Promote stability/mobility through the entire kinetic chain

-Increase athletic performance of participants through mobility work

-Address specific dynamic warm up movements

-Improve basic functional movement

You may pre-register online.  It is $10.

Comments

[Nils]

Front squats: 245# (fail at 255#)

3x10 pullups

WOD: 7:29 rx'ed

[Michael Krushinsky]

Front Squat - got 170#; wish I'd had more time...another 10# felt possible.

Ring Rows: 10; 7; 7

WOD: 10:00, 24" box and 44# KB; full ROM toe to bar

[Sara]

FS: 115, f@120 (115 is a 10# improvement from my last working max, and I think I coulda gotten 120)

3*10 ring rows

WOD: 20" box, scaled ROM on TTB.

[Ross]

Front squats: 245# (failed @255#)

3x10 pullups

WOD: 5:40 Rx

[Ramon]

FS: 305#(PR)
WOD: 9:07 rxd

[Laura]

FS: 155lbs (failed at 165)

3 x 10 ring rows

WOD: 10:16 as Rx'd

[Jake]

Front squats: 225# (failed @245#)

3x8 pullups

WOD: 9:03 Rx

[Chris S]

fs - up to 295#

3x10 pullups

metcon - 6:24 rx'd

[Margaret]

FS: Up to 105#

3x8 ring rows

WOD: 8:48 with KTEs

[Emily]

FS up to 165#
pull-ups- 10,10,7
WOD- 5:45 rx'd

[Chris H]

Front squats: 235# (Failed at 245)

3 x 10 pullups

WOD: 6:58 Rx

[Sara]

d'oh- 9 minutes on wod.

[bonnie]

FS: Got up to 135, can probably go about 10# higher

3x10 ring rows

WOD: 9:01 with a 20inch box

[Allison]

FS: 115x5-135x3-155-175F-165F. Serves me right for being greedy.

3x10 pu w/ box.

WOD: 8:12 as rxd. The tiny hand muscle from the edge of my pinky down to the wrist is now sore. Grip = limiting factor.

[maloney]

Front Squats: Worked up to 185#
Strict pull ups: 10,9,8
WOD: 8:15, 24" box

[Alex M.]

FS:
5x135
4x155
3x175
1x205
1x235 (fail)
1x230

pullup -3x10 with light use of box

WOD: 10:25 rx'd

[Joe M]

FS 1RM: 275#

WOD: 9:35.

[Cameron]

FS: up to 195#

3 x 10 pull ups

WOD: 12:13 scaled every which way: 24" box / 44# KB / k2e

[Adam]

FS 175#
WOD 9:14, 44#

[Lizzy]

FS 120# (PR)

ring rows 10-10-8

WOD 9:27 w/ 12kg

[William]

Front Squat: 205 (PR by about 30#)

Pullups: BW-BW+10-BW+12

WOD: 6:10 Rx

[Q]

Chris Hobbs is so dreamy...

[Doug J.]

FS - 115x5, 125x3, 135x1

3x10 pullups with box

9:35, 20kg and knees to chest

[Heather]

FS: 110# max
ring rows (first 2 sets supineX10, last set no box X 6)
WOD: 10:16 Rx'd

[Evan]

Worked up to 215

WOD 9:56 rx

[Alyssa]

front squats: worked up to 120# (new PR)

3x7 ring rows w/ box

WOD: 9:16 w/ 12kg

[Cristyn]

FS: 95-105-115-125-135 (F)

WOD: 6:34 Rx'd

[Grace]

FS: 85-105-115-125-135(PR)

3x10 ring rows w/box

WOD: 9:46 Rx

[Caitlin]

FS: 145# (could have added 10#, ran out of time)

3x10 ring rows

WOD: 9:34 w/ 12kg

[Rachel]

FS: worked up to 90#

3x8 ring rows

WOD: 10:35 (18" box w/ red plate, 30# KB, KTEs)