PR City


WOD 6/7/12

1) Back Squat: 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@102.5% – rest as needed between sets. Keep attempting a heavier single if you’re feeling good!

15 Min AMRAP of:

15 Hang Squat Clean to Thruster 95/65
30 Double-Unders


Our 4pm Womens Only class on MWF has temporarily moved to 10:30am until August; we will let you know when we move it back to 4pm.


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We still have plenty of spots left in the Golden Triangle Games. If you’re not sure if you can handle it email me to get an idea of what to expect. It can only make you better!

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Showing 15 comments
  • Clint

    3 no reps on my PR attempt. 5 rounds on the WOD (75#/15 DU). Working out at 6am is not ideal for me. Props to the roosters for doing that everyday.

  • Jason G.

    5 rds. 75#, 3x Singles
    365# BS

  • Neal

    315×1…. 10lbs short of my PR. Could be from the 55 deadlifts at 275 on tuesday.

    Saw some big PR’s in the 6am class though!

    8:06 for three rounds on todays wod. Had to stop early because class went late and I had an on-ramp and also because it was really hard.

  • Sheree Pierce

    Did not get my 95% even so no PR but not terribly upset because I DID DOUBLE UNDERS IN THE WOD!!! I got 5 in the warm up so Neal suggested i scale it to 10 and I DID IT! Only got 2 full rounds and never got more than 4 or 5 together but pssshhhhh I’m excited! I’m going to be a real crossfitter yet!

  • Jeremy Johnstone

    congrats sheree. you deserve it!

    i equaled my back squat max of 275. i know i have more in me but that was all for today after the debacle that was tuesday and yesterday.

    back is still sore so i sat out the wod itself to give me some kind of rest.

  • Dena

    Just did the squats today in the hopes of improving my max. Denied! Only got to 210 and max is 220! Oh well, I guess the body is just tired. It will go up. I have faith in the training.

  • Cody

    365 bs. Failed at old max 385. Body is beat down. 5 rounds + 5 sc thrusters.

  • Sheree Pierce

    Thanks, Jeremy. There seems to be a lot of “didn’t get my old max” going around. Kinda makes me feel a little better about it. Maybe we’re all just tired.

  • Scott

    275 lbs. PR by 15 lbs. Just shy of 4 rounds by 2 DU’s. Only did SC, no thrusters – still being extra cautious with my sore arm. No flexibility still with wrists. Also, PR’d DU’s by 6 with 25 unbroken. Weird day. 2 PR’s, but still not 100% with arm – so that’s a bit frustrating. All in all tough, glad I made it to class. That’s always the big win.

  • josh t.

    320# on BS, 5# pr.
    6 rds +1 rep on wod.
    Awesome 6 pm class!

  • hardyf

    295# back squat, 20# PR from 5/29, so yes the programming is working at least for this twice a week guy!

  • hardyf

    Everyone might be forgetting the important part about resting …..there have been some rants about getting proper rest ……just saying

  • Brandon

    The heat really takes it out of you. Ended up at 215 a 10# improvement. I’ve been establishing my 1RM for back squats from a full squat (butt on ankles). If I just barely broke parallel I’m sure I could do more.

    Hamstring cramp, heat and general suckitude gassed me in the WOD. Couldn’t even get moving in it.

  • Garret

    335# BS- 10#PR Had more but was being conservative. We won’t discuss the

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