Tuesday: 120821

Posted: August 20, 2012 by Todd Katz in WODs
Tags:

Our wonderful coach Megan, is sadly leaving us to take on a new job in Blacksburg VA. Although we are upset to see her go, it is also a wonderful opportunity for her therefore we would like to send her off in good Hammer Down fashion. We will be celebrating this Saturday, August 25th, at the Bull Run Winery in Centreville. Please join us from 2pm onwards to say your congratulations and good byes. You are welcome to bring a cooler with snacks and soft drinks although the winery does sell items (fairly expensive). If the weather is nice, you can also bring a lawn chair or blanket to relax on. We hope to see many of you there.

Here is a link to the winery: http://www.wineryatbullrun.com/

Front Squat
3-3-3-3-3
Hold 5 seconds at the bottom of each rep.

Post load for each round to comments:

Comments
  1. Nelson says:

    7AM open due to back injury.

    Thanks to the Monday 7AMs for taking care or breaking down my bar and returning.my KB and box after I dropped out.

    Thanks also to coach (nurse?) who tended to me after I got hurt.

  2. Courtney says:

    7am open. Gotta drive to manassas this am. Will hit the 9:30. David’s is open as well….late night at work.

  3. Jon W says:

    115×3, 135×3, 145×3, 150×3, 155×2

  4. Thi Pham says:

    115,135,155,165,185,195(1)

    Note: Didn’t get to 3 rep PR which is 205, but this lift is different given the 5 second pause. I know I have 6 attempts in there, but felt like I had enough in the tank for 195. Guess I didn’t!

    • TOS says:

      Look at you with the hottie pic of the week. Who is that in the background shouting for you? Have you found a new cheerleader?

      • Thi Pham says:

        That’s Jon Worley. I would never replace you Sarah. You will forever be my CrossFit numero uno cheerleader with your sunny disposition!

  5. Casey says:

    115, 126, 135, 140, 145

  6. KDogg says:

    Started at 75-135

  7. stricklin says:

    95, 135, 155, 165, 135

    Had to back it down on the last set due to weird arm pain on the last 165.

  8. ched20 says:

    135, 155, 185, 215, 235.
    Should have gone heavier in the beginning.

  9. clawson410 says:

    Oops not going to make 9:30 see you at 10:30

  10. Nancy says:

    9:30 open, dishwasher repair man still here. Will be at 10:30

  11. KateP says:

    33, 53, 63, 73, 83
    Thanks, Sus, always a pleasure to see you at 6am…

  12. Joe says:

    135, 155, 165, 175, 185

    Good lifting with Nick and Scott this morning. Legs were yelling at me today…

  13. HALEY says:

    Back was tight so kept it light…my mantra it seems
    53,63,73,73,78

  14. clawson410 says:

    65,75,85,95,100
    Great time lifting with Coach Ali!!!!

    miss Darby…….

  15. third times the charm….i made it to the 10:30. what a morning!
    83,103, 113, 128, 138 (1) failed after that….yesterday’s mod was front squats and that was back-to-back killer!

    it was so great lifting with Jean!

  16. Alex F says:

    95, 115, 135, 140×2

  17. Laura Anhalt says:

    63, 83, 103, 113, 123

  18. Brieann S says:

    65, 85, 95, 98, 103

    Not a fan of the mile run in the least…..

  19. KJD says:

    95, 125, 145, 175 X 2, 175 X 3

  20. ilsa says:

    65, 75, 85, 95, 100
    Thanks to Jordan for helpin me reach 100!

  21. 95, 115, 120, 135, 140 x 2

  22. Matt V says:

    165, 185, 205, 225, 235×2

  23. NickyB says:

    135, 155, 165, 175, 185

  24. Dean says:

    95, 135, 145, 155, 165

    Rowed 1600 m.

  25. kase says:

    vacation wod: 30 double unders, 20 air squats, 10 pushups amrap 20 min
    10 rounds + 9 du’s
    holy quads batman!

  26. TOS says:

    5:30 open…. all morning travel and then into the office… too tired

  27. bigjosh819 says:

    95,125,145,175 x 2,175

    Today is the first day I enjoyed doing front squats. I finally got my form down. Shout out to Shaun for all the help.

  28. John B says:

    1730 spot open, have to stay at work a little longer than planned :-(

  29. Wee Ali says:

    65, 95, 105, 115, 125

    Great working out with my wee buddy Cheryl :)

  30. Jamie says:

    Sorry for the late notice, 530 is open.

  31. Atacan says:

    75, 95, 115, 125, 135

  32. Carol says:

    63, 73, 83, 93 (1), 88

  33. Min says:

    65, 85, 95, 105, 115×1
    Great working out with Holley!

  34. Ashley says:

    45 pound bar, went down to 35 pounds to practice squats. Spent time just practicing my air squats. Not my heaviest weigh but learned a lot and feel more confident with my squats now. Thanks to the coaches for showing me the proper way to do them!

  35. hwmarchwicki says:

    105, 115, 125, 135, 145×2

    Great working out with Min tonight!! You kicked butt!

  36. monroemiller says:

    WOD: 135, 155, 185, 205 x 2, 205 x 2

  37. Stephanie says:

    63,73,88,98,103

  38. Karen says:

    62, 72, 82, 102, 112

    Thanks Anne for running with me!!!

  39. Larry says:

    75, 95, 115, 125, 135

  40. Scott says:

    Push Press: lot of 3x up to 115#
    Strict pullups

    wrist & shoulder felt good; next time go up 10# more

  41. Jean says:

    83, 103, 113,128, 138. Good job court!

  42. fnotarangelo says:

    135, 155, 165, 165, 155

    Great working with you, Chris.

  43. Gregory Reimer says:

    75, 95, 115,115 2x 125 7:30 mile row

  44. Mike Ponder says:

    135, 185, 205, 225, 240

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