Workout Of The Day 10/23/2012

Strength

Front Squat 4×4, add weight from 10/16/2012

Conditioning

3 rounds for time:

12 squat cleans, 135#/95#

Bear Crawl 200′

Post load used for front squat and time for circuit to comments.

 

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5 responses to “Workout Of The Day 10/23/2012

  • Joshua

    6 x 4:00min run + 3min rest for total distance: 3.54miles. sloooowwww.

    a bunch of double unders and pushups. and my hotel gym has a punching bag and speed bag so worked those bad boys for a bit. i think i’ll be home all next week! can’t wait to WOD with y’all.

  • Justin McHenry

    FS: 250#

    WOD: 8:13 Rx’d

  • Ben Cipperley

    Front Squat: 235lb

    WOD: 8:55 (not a speedy bear crawler)

  • athena

    FS: 1 set @ 155lbs, 3 sets @ 145lbs. After seeing Jess do real work…she made me realize I should have stayed with 155.

    WOD: 10:39 Rx’d
    Happy to get the squat cleans done, but then realized how not happy I was to bear crawl. Fun WOD 🙂

    • athena

      P.S.
      At drill tonight – a fun surprise:
      Wearing all gear. Work until you run out of air.
      20 tree chops
      20 ceiling pulls
      20 R sledge on tire
      20 L sledge on tire
      Hoist tools up/down 2nd floor
      Pull 50′ charged hoseline, out and back 100′
      Search and rescue down FF
      I got almost 2 rounds.
      36 minutes before my air ran out…and this is why I crossfit. lol

      Kinda wish I didn’t wod just before this but that’s expecting the unexpected.

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