Aisle 3

 In WOD

6339_571810496167365_1744449233_n

WOD 3/4/13

Back Squat 5-5-3-3-1-1-1

Start your first set of 5 at 75% and try to work up to a 1 rep max

 

AMRAP in 10:

10 Push-Ups

15 Russian KB Swings

20 Double Unders

 

Cash Out: 4 Rounds: 100m Sprint, 100m walk/jog (to 800m mark and back)

 

Thank you to everyone who came out Friday night for the surprise party. I was very surprised and humbled to have so many friends there to celebrate. Special thank you to everyone who helped with the planning and organizing to make it all happen. It was definitely a night to remember!

Recent Posts
Showing 15 comments
  • JJ
    Reply

    Game on cfb. I’m back. Lets go big at 430

  • Taillon
    Reply

    I have 17 days left JJ. Game on!

  • Katy
    Reply

    200# BS (5#pr), 6rds+7PU (45#kb, red band pu,20du)

  • Jordon
    Reply

    275# BS (First time to get one rep Max), 7RD’s (45#kb, pu, 60 singles)

  • Clint
    Reply

    295# BS. Tried 305# but only went to parallel and got a big NO REP! Maybe next time. 7 Rounds + 7 Swings RX, my DU’s ate my lunch. Elyse gave the guys a good old fashioned beat down this morning. Nice work 6AM.

  • JJ
    Reply

    head to head showdown for the next 17 days then! running tally. winner take all. may the best man win.

  • Elyse
    Reply

    220# BS (10# PR)

    8 Rds + 10 PU with a 55# KB. it was a good class this morning!

  • Elyse
    Reply

    220# BS (10# PR)

    8 Rds + 10 PU (55# KB, Rx PU and DU)… good class this morning guys!!! lots of PR’s!

  • Josh T.
    Reply

    335# BS (10# pr!, first pr since the summer)
    8 rounds+1 kbs (70# kb, rx)

  • Scott
    Reply

    Tried a PR @ 310 #. No go though. I lost count in the WOD, but Sean and I were behind Zack, so 6 rds. plus 15 KBs RX. I was hoping it was 7 rds. plus 15 KBs; but Sean said we were a full round behind Zack.

  • Greg
    Reply

    Tried 305# and missed. Got 295#, 10# PR.
    4rds + 6 KBS (70#kb)RX

  • Grant
    Reply

    335# (10#pr)
    5 rounds + 10 du’s swinging the 90#

  • Hardyf
    Reply

    310# bs 10 # PR it went up a lot easier than 300 back in july

  • Lori
    Reply

    95# BS (30# PR for me!) AND I finally got my first double under! I couldn’t have done any either without the AMAZING coaching of Toben Squires! (How’s that for a shout out, Toben)?!? I just started in January and still have a long way to go to reach my goals, but I WILL reach them. Thanks to all of you for your support and encouragement!

  • Grant
    Reply

    245# c&j
    7:40 Rx
    Insane c&j, Chris, and thanks for pushing me, Jeremy!

Leave a Comment