Monday, December 8, 2008

front squat
warmup sets 3x5
work sets 7x1

rest 5 mins

15-10-5 for time
-american kbs 16kg/24kg
-abmat situps
-burpees

post loads/time for score.

1 comment:

  1. CrossFit JAX10 December, 2008 07:29

    name/bw
    squat
    metcon

    kyle r 195
    155f/135/145/150/150/155f/155f
    4:39@16kg

    cav 163
    155/160/165f/165f/155/160f/160f
    so fast, when he finished the clock said 0:00 :(

    josh c 190
    155/175/185/205/225/235f/235f
    4:38

    todd 205
    185/205/225/245/255/265f/260pr
    3:35

    skeeter 210
    125/145/165/175/185pr/190f/190f
    4:58

    jv 125
    155/165/175/185/190f
    3:40

    chris g 170
    155/165/175/180/185/190pr/200f
    4:39

    kevin 155
    165/175/185/195/205/225pr/235
    3:51

    whit 205
    225/255/275/305f/280/285/300pr
    DNA (too cool)

    russ 165
    225/245/265f/255/260/260pr/260f
    2:45

    josh h 130
    95/105/115/125/135pr/145f/140f/
    3:35@16kg

    james 140
    95/105/115/125/135pr/145f/140f
    3:41@16kg

    carrie 130
    65/70/75/80/85f/85f/80pr
    4:33

    nick 150
    95/105/115/125/135pr/145f/140f
    3:49@16kg

    caleb 160
    185/225/235/245f/245f/235f/225
    2:55

    lux 160
    185/205/225/265f/235f/230/235
    DNA

    bill 200
    155/165/175/185/195/200f/195
    4:40

    mego 140
    115/125/130/135/140/145/150
    3:26

    travis 194
    115/135/145/165/165/175/185f
    5:41@16kg

    triple k 177
    195/225/245/250f/245/255/265/275/280/235/235/245pr
    2:44

    zach 187
    225/245/275/305f/305f/295f/295
    2:34

    mf 203
    185/205/225/245f/236/245f/241
    2:59

    dr j 175
    205/225/245/255/265/275/280pr
    2:42

    steve 160
    145/155/165/185/195/205/225pr
    2:37

    barrett 140
    145/155/165f/165/170f/165f/155
    3:06

    blake 193
    15/185/205/225/245/265/275pr
    3:08

    beegees 206
    165/185/205pr/225f/225f/215f/195
    3:51

    jeff b 240
    165/185/205/205f/210/215
    3:53

    patrick 190
    175/185/205/225/245/265/275pr
    2:37

    lorena
    95/95/100/100f/100f/95/95
    4:08 @ 20#kb

    tom
    175/185/205/225/235f/235f/235pr
    2:35

    angela 178
    modified wod from front squat to back squat with metcon @ 15-10-5 of kbs/sit ups:
    95/115/135/165/165/175/185
    2:10

    ReplyDelete

Subscribe to: Post Comments (Atom)