Front Squat
5-5-5
Then,
For time:
25 Pullups
5 Front Squat
20 Pullups
4 Front Squat
15 Pullups
3 Front Squat
10 Pullups
2 Front Squat
5 Pullups
1 Front Squat
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Telina C 1:27/40kg/17:20 (40kg/band)
Priscilla O 1:22/40kg/13:35 (30kg/rr)
Sam W 1:23/40kg/14:21 (40kg/band)
Josh B 1:09/40kg/12:20 (40kg)
Jason M 1:09/65kg/9:35 (50kg)
Jason W 1:24/80kg/7:42 (80kg)
Adam W 1:06/80kg/11:00 (80kg)
Ryan D 1:05/70kg/7:14 (70kg)
Matt G 80-90kg/17:07 (60kg/band)
Cathy T 1:31/45-47.5kg/13:15 (45kg/band)
Mark B 1:11/100kg/7:12 (90kg)
Tom S 1:15/40kg/12:20 (45kg)
Preet J 40kg/9:02 (40kg/rr)
Nat P 1:30 (row)/45kg/12:05 (45kg)
Matt E 1:20/40kg/15:49 (40kg/band)
Ernie R 1:40/100kg/12:30 (90kg/rr)
Doug A 1:12/120-130kg/10:58 (120kg)
Intro #1
Stephen P
Lauren P
Adam R
Susanna H
Posted by: Gregg/Cathy/Brent | 01/08/2013 at 07:13 AM
7:30am
(Yesterday's WOD)
Gregg W 9:47 Rx
Cathy H 17:39 (5 reps)
Anthea A 15:35 Rx
Posted by: Gregg | 01/08/2013 at 08:31 AM
9:15am
Scott L 1:02/60 across/8:08 (55kg)
Beth O 1:20/25-35/11:03 (32.5/band)
Nicola A 1:16/40-45/9:15 (40kg)
Dan L 1:12/80-90/6:34 (80kg)
Simon D 1:13/40-60/10:06 (50kg)
Tim H 1:09/60 across/8:20 (60kg)
An H 1:17/45 across/10:16 (45kg)
Posted by: Gregg/Brent | 01/08/2013 at 10:08 AM
5pm
Tamara G 1:48/40kg/6:43 (30kg/rr)
Ryan N 1:07/50-65/9:06 (60kg)
Drew H 1:07/75-80/9:03 (70kg)
Jack M 1:09/90-105/10:45 (105kg)
Tiaan D 80-90/5:19 (85kg)
Hung D 1:23/80-85/9:44 (85kg)
Adam P 1:05/80kg/9:19 (80kg)
Sarah Z 1:53 (row)/30/8:40 (air squat/rr)
Deniel U 1:10/60-72.5/13:00 (60kg)
Vic R 1:08/40-60/8:00 (50kg)
Bobby S 1:13/60-72.5/8:24 (60kg)
Andrew R 1:25/50-60/9:25 (50/bands)
Liam R 1:10/30-40/10:30 (40kg)
Blake A 1:05/30/7:02 (air squat)
Fran W 1:34/55/9:28 (40kg)
Damian M 1:08/50/8:45 (35kg)
Danielle O 1:17/5:58 (45kg)
Simon Z 1:11/65/9:04 (60kg)
Amanda P 1:30 (row)/30/7:33 (12.5kg db)
Dani R 1:53/25/6:46 (20kg/rr)
Ben R 1:27/40/8:29 (40kg/rr)
Katie B 1:23/20-30/8:40 (30kg/rr)
Amanda H 40/7:21 (30kg/15-12-9-6-3)
Posted by: Gregg/Brent | 01/08/2013 at 06:09 PM
6:15pm
David T 1:14/80 across/13:22 (70kg)
Mark D 1:09/90-95/7:14 (85kg)
Danny G 1:34/40 across/7:13(50kg/rr)
Terri A 1:25/35 across/9:34 (30kg/rr)
Sean A 1:06/80kg (back sq)/9:14 (60kg/back sq)
Jeremy K 1:14/85 across/8:25 (60kg)
Sahim S 1:40/80 across/11:12(80kg)
Alisha D 1:37/25 across/7:05(25kg/rr)
Jimmy L 1:20/80-95/10:54 (90kg/rr)
Patrick M 1:06/80-85/6:03 (80kg)
Ben R 1:21/80 across/9:56 (60kg/rr)
Alix B 1:40/20 across/ 10:56 (8kg db)
Michelle M 1:46/20 across (box)/10:09 (press/rr)
Matt B 1:08/60 across/10:00 (40kg)
Posted by: Gregg/Brent | 01/08/2013 at 07:25 PM