Sunday
Sep092012
Monday, September 10, 2012
Sunday, September 9, 2012 at 10:04PM 
Paul in Tough Mudder.
CF Balance and CF Dupont athletes at the Tough Mudder this past Saturday. Congrats!
WOD for Monday:
1.) Front Squats-Work up a heavy set of 5
1X10 @ 75% above
2.) 3x 5-7 Pull-ups (5 count negative)
Rest 1:30 between sets.
Rest 60 Seconds
Complete for time:
800m Run
50 Overhead Lunges (Alternating) (45/35lbs)
30 Burpees
Post weight and time to comments.
Announcements:
PALEO KICK OFF THIS SATURDAY, September 15th! For details visit our events page. To register click here.
POWER SUPPLY MEALS- We will be offering pre-ordered paleo meals delivered at our location by Power Supply. All orders for next week must be submitted by this Wednesday. For information and ordering please check out post here.
The first delivery will be September 17th for any orders put in by this coming Wednesday at midnight. More details in this CFB welcome post from Power Supply.
And an important note for anyone doing our Paleo Challenge, Power Supply has put together a special package (incl. 10% discount) to support folks during challenges. So if you're signed up for ours, order meals through the CrossFit Balance package page to get the discount for the duration of the challenge. Questions? Email chowhelp@mypowersupply.com.
Reader Comments (12)
FS: 5 @ 145lbs-10 @ 110lbs
WOD: 8:13 Rx'd
FS up to 115lbs, 10 with 85lbs
WOD: 9:05 with 25lbs
FS: 5@150 ; 10 x 115
WOD: 6:45 Rx'd
On my own- Did back squats today because on Friday I did front squats. [FS: 5RM@ 150, 3x5 (85%) at 130]
BS: 5RM at 195, 1x10 at 150 (75%)
3x7 Pullup (rest 60 sec)
WOD: 4 rounds
1 min row (cal: 20-17-17-17)
1 min DL 95 (16-15-16-16)
1 min OH Lunge 35 (17-18-19-17)
1 min rest
10 FS @ 75
WOD: 8:48 with 25#
FS - 10 @ 135
WOD - 8:05 with 45#
FS: up to 185 (questionable depth on #5), then 10 @ 145.
Pull ups: 3x5 with negatives
WOD: 7:35 rx.
FS: 225lbs x5, then a 285lbs 1RM PR, then 165lbs x10
METCON: 6:09 Rx'd
50 GHDs
FS: 185# x5, 135# x10
WOD: 7:46 as rx'd
FS: 10 @ 125#
WOD: 7:42 Rx'ed
100 ab-mat sit-ups
FS 5RM: 215. Then 10 x 160.
Pull-ups: 5 - 4 - 4 w/negatives.
WOD: 9:40 Rx. Argh.
FS: 255 x 5, 195 x 10
WOD: 5:53 rx'd