Monday June 16 08

2 rounds of

Front Squat 10 10 10 10 10

OHS 10 10 10 10 10

Back Squat 10 10 10 10 10

40 # Goblet Squat  10 10 10 10 10

This is a technical WOD. If you miss any of the lifts, or your technique fails reduce the weight until you can complete the set. After completing the set you may increase weight again. Start with a bar or stick.


9 thoughts on “Monday June 16 08

  1. Did this at work today
    OHS stick-45-45-75-95 2rounds
    FS 135-135-165-165-185 1 round
    BS 225-225-225-225-225 1 round
    Goblet squat as Rx’d 1 round
    Ran out of time to try and finish but would not have been able to keep up the weight for second rounds of FS and BS. Ohh well will do CFE tonight so I imagine my run will be slow haha

  2. the ‘gym’ here is so ghetto … it is at the back of a gymnasium and the only bar there is a curl bar …. yeah I said it …

    so I did the crossfit HQ WOD today
    50 situps
    50 double unders
    50 situps
    50 lunge walks
    50 situps
    50 burpees
    50 situps

    all the situps almost made me meet pukie! so hot in the ghetto gym too!

    then off to the pool for 3x180m sprints 2:58 3:07 3:17

  3. Hey, Look at me I found the website… I may become addicted afterall like the rest of you! 🙂 IS this wher I look to see if anyone is going tomorrow morning? I am still a bit sore from friday but I am missing the pain.

  4. The Night crew did FRAN!

    Silas – 45# – JPU & KPU – 7:47
    Dylon – 65# – 7:27
    Austin – 55# – 7:20

    Good first effort at Fran!

  5. I just did a whole whack of squats today – ohs, front, back, etc.. Started with the OHS – did a couple sets of 10 at 115# and my wrist took a beating. Finished the squats with a set of 135# thrusters and a 20 second l-sit. I’m working up towards 30 – it’s comin soon.

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