Monday: 120730

Posted: July 29, 2012 by Todd Katz in Uncategorized, WODs
Tags: , , ,

A) Front Squat: 15 minutes work up to a heavy triple

B) AMRAP 18
440 Meter Run
5 Front Squats at 75% of your best Triple
10 GHD / 15 KTE (alternating sets)

Comments
  1. Jon W says:

    My 6 am is open.

  2. Jean says:

    6 open, moving to 530

  3. f says:

    My 6 AM is open.

  4. Jill says:

    Oh no! Forgot to set my alarm! 7 am is open :(

  5. Amanda Esposito says:

    A) 163# – 10lb PR from 2 weeks ago!

    B) 4 rds + ~340m run @ 113#

  6. Matt V says:

    A) 245 (did 2 sets here to get more rounds in under B)
    B) 5 rounds @ 185#

    Nice work from Ponder and Jeff this morning.

  7. TimT says:

    A) 235
    B) 4 + GHD + 100m run (GHD not Rx to floor)

    Great lifting with Jon. According to what he wrote on the board my new unofficial name is BigTime.

  8. Mike Ponder says:

    A) 245
    B) 5 + 200(ish) meters. @ 185#s. Substituted K2Es for K2E on the ground(?)

  9. kase says:

    A) 113#
    B) 3 rds + KTE’s + 420m row (subbed row for run), 83#

  10. Nelson says:

    A) 165 (should have gone higher – out of time)

    B) 4 Rnds @ 115

  11. Ian says:

    A) 195 (3 rep PR)
    B) 4 rds + 4 GHDs @ 145 (started on GHD)
    KTEs were K almost TE…trying to link ‘em together fast and got a little sloppy

  12. Cheryl says:

    A) 113
    B) 4rds 85#

  13. Casey says:

    A) 145 (3 rep PR)
    B) 5 rds + KTE + 210m run @ 110

  14. TonyH says:

    A) 185 (Two reps at 195)
    B) 4 GHDs short of 4 Rounds – at 135#

  15. Kevin says:

    A) 225
    B) 5rds + FS + 4 KTE @170#

  16. Jon says:

    A) 215. It was challenging, but felt strong. I think I had another 10 pounds in there if we had another 5 imnutes.

    B) 4 + ~400M. Squats were at 160#, 1.25# under Rx. Side stiches returned during the 2nd, 3rd, and 4th runs, turning portions of them into shuffles. KTEs and GHDs felt good though.

  17. Joe says:

    Travel WOD: Crossfit Buffalo

    A) 3×8 Chinups
    3X4 ballups – pullups

    B) 135, 185, 225 x 5 Back Squats

    C) For time: 11:15 Rx

    3 Rounds of 15 Hang Squat Cleans @ 115# and 30 pushups

  18. Lanhalt says:

    A) 143, 153(1)
    B) 4rds+KTE+220run @107# and half GHDs

  19. a) 135# PR by 20#!
    b) 4 rounds at 100#

  20. Nancy says:

    A) 115 pr (only 2 reps but I’ll take it)
    B) 4 rounds at 75 plus 440

  21. KateP says:

    A) 105
    B) 4 rounds at 75#, mod – KTE on the floor

  22. Alex says:

    A) 165 (PR)
    B) 4 rounds @115

  23. Brieann S says:

    A) 103
    B) 3rds + 50 m run

  24. Larry says:

    A) 155×3 (PR), 165×2 (PR)
    B) 4 Rounds @115 + 150M run

  25. K says:

    a) #136… stopping early to save legs
    b) Minus 13, 5 Rnds

  26. fnotarangelo says:

    A)185 x 3 (tried 205 2x)
    B) 4 rounds @ 135 + 440 run.

  27. salbec says:

    First time squatting with weight in forever….back still healing and no where near 100% so taking it slow.

    A) 115
    B) 4 Rounds plus 260m row….
    Mod 440m row, 5 FS @65#, 5 GHDs/20 Hollow Rocks

  28. Abe says:

    Any 5:30 pm spots open ?

  29. Carol says:

    A) 115#

    B) 4 rounds + KTE + 440 Run
    65.8# from the floor, mind you!!!!

  30. Lynda P says:

    A) 123# PR by about 6lbs
    B) 4 rds + GHDs + 250m, started on GHDs.
    65# squat, limited by my cleans. Halfway on GHDs, KTE’s were to about triceps. First time I’ve been able to swing at all on those since I hurt my shoulder though!

  31. Timbo says:

    A) 194

    B) 6 rds @ 146

  32. Marla says:

    A) 83, 93, 103, 113, 123×1
    B) 3 RSS + FS + 13 KTE. FS @ #83

  33. matkinso says:

    A) 133
    B) 3 rds+FS+K2E+200M, 99#

  34. Matt McG. says:

    A) 135#
    B) 4 Rounds @ 95#

  35. bigjosh819 says:

    A) 195 pr
    B) 5 rounds + 1 half ass squat @ 135#

  36. Min says:

    A) 113×3, 123×1
    B) 4rds + 80m run @ 85.2#

  37. Leigh N says:

    A) 105
    B) 5 rds + 4FS @73#

  38. Katelyn says:

    A) 115 (think that’s a 3X PR)
    B) 4 rounds + 3/4 of 440 run (started on run). 75#, not full GHD and mostly knees to waist.

  39. monroemiller says:

    WOD: 255 PR (10#) / 4 Rounds + FS + GHD + 200m Rx at 190#
    -Just didn’t have the gas for 5 rounds…18 minutes is by far my least favorite time domain

  40. melissa says:

    153#

    4 rds plus run but didn’t quite alternate as prescribed

  41. dan says:

    a) 165 (175f)
    b) 5 rds @ 115#

  42. Ross says:

    a) 275
    b) 4 rnds + 100m run @ 205

  43. Kevin P says:

    A) 205×3 (10# PR for 1 & 3 rep)
    225×1 (30# PR for 1 rep)

    B) 4 rounds + 440m row @ 155
    Subbed row for run.

  44. A. 138
    B. 5 rounds at 95.2#, floor KTEs

  45. ilsa says:

    A) 96
    B) 3 rounds + 5 fs(76#) + 10 ghd + 200 run

  46. Diane says:

    A) 105
    B) 4 rounds + quarter of run

  47. Scott says:

    A) 195 x 2 (back squat)
    B) 4 + run + 1 sq

  48. Karen says:

    145 (pr)
    4 rounds plus 220 run @ 105#

  49. monacci says:

    A) 165-

    B) 115 4 rds+ 5 FS+ 3 GHD- Knees to chest

  50. Andy M says:

    a) 275
    b) 5 rds @ 205

  51. Tanya says:

    a) 116 (2 x)
    B) 5 rds @ 75#

  52. Josh says:

    A 275
    B 3rds + 5fs + 15ghds @ 225lbs

  53. Mark says:

    A) 160 pr
    B) 4 + 440 @ 103

    I seem to have lost the ability to clean and it kind of frustrating. I couldn’t clean the 120 for Rx so I had to scale. Been a problem all month aaaarguh.

  54. Jean says:

    A. 173.8 x3, 185 x2(f)
    B. 4 rds at 123lbs

  55. Chris Brahms says:

    A) 225 x 3 B) 3 rds + 440m run. Did 165 LB squats, dropped down to 135 LB for the last set.

  56. Steve says:

    A) 205
    B) 4 rds @ 155 + FS + KTE

  57. TOS says:

    A: 185 x 3 (ties pr), 195 x 2? can’t remember
    B: 3 rounds @ 145 row4run, kte need work….

  58. Rich T. says:

    A) 235×3 (PR)
    B) 4 Rounds @175 + 440M run

  59. KJD says:

    A. 205
    B. 4 rounds plus run plus 2 squats

  60. Jeff Milam says:

    A) 245
    B) 5rds + Cleans + KTE + 50m run @ 185#

  61. Tim N says:

    A) 194

    B) 5 rds less the run @ 146

  62. Jamie says:

    A) 105#
    B) 3 rds @ 70#

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