Banded Box Back Squat 10×2 (60% on bar, 20-30% in bands)
Then
Complete 4 rounds for time of:
- 200m sprint
- 10R/10L DB hang power snatch (35/25#)
Community Notes: Congrats to Tiana, who is finishing up her training as a coaching intern! She will run her first solo class this upcoming Tuesday at 5:00pm. Come on out and support her! (But be sure to register since we know it will fill up fast!)
Event Notes: If you are attending CrossFit Del Val’s 2nd Annual Dog Day Afternoon this Saturday, click HERE for final details.
This Post Has 24 Comments
Congrats T!!!! 🙂
Good job Tia!!!
Congratulations T!!!
Congratulations Tiana!!!
Way to go T!
Congrats T!
Holy Crap! 12 people signed up for the 9:30 tomorrrow!
Congrats T!
Congrats T!!
Awesome job, T!!!;)
Congrats T!
Yay Q! I mean…Yay T!
Results:
6:15
Buzz 195 (P), 6:38 Rx
Jacki 95 (MM), 7:02 Rx
Zach 195 (P), 5:36 Rx
Marissa 85 (MF), 7:01 Rx
Jenn 125 (MM), 6:17 Rx
9:30
Ginger 75 (MF), 8:35 Rx
Jackie T. 95 (MF), 7:00 Rx
Moira 55 (no band), 6:34 (5)
Angie 75 (no band), 7:19 (row, 10)
Matt C. 175 (P), 7:02 Rx
Rey 155 (P), 6:16 Rx
Ron 175 (P), 8:59 Rx
Fili 155 (P), 8:23 Rx
Tom S. 95 (P), 7:36 (25)
Scott 175 (P), 9:24 (30)
4pm
Tom P 135 P, 6:03 Rx
Nick V 135 P, 7:33 Rx
John 200 P, 5:57 Rx+vest
Nick A 125 mm, 5:57 (30)
Paul 125 mm, 7:26 (30)
Alan 75 mm, 7:27 (25)
Miranda 115 mm, 7:12 (lunges)
Mary Jean 75 mm, 6:42 (20)
Tiana 145 mm, 8:45 Rx+ (35)
Katie L 55 mf, 7:08 (15)
5pm
Chamberlain 185 P, 7:15 Rx
Sabol 225 P, 6:39, Rx
Ryan 185 P, 6:23 (30)
Brendan 125 P, 5:38 Rx
Sarge 115 mm, 8:11 Rx
Stuart 75 P, 8:21 (20)
Killa 135 mm, 5:43 Rx
Natalie 95 mm, 7:59 (20)
Nik 115 mm, n/a
Dani 95 2xmf, 7:12 (20)
Lindsey 115 mm, 6:58 Rx
Sara R 95 2xmf, 7:02 Rx
Joanna 65 mf, 7:42 (15)
Kerri 55 mf, 7:52 (15)
i used a 20# dumb bell
Congrats T
Thanks Everyone!!
Nice job T!
Way to go T!!
Congrats T!!!
Very much deserved T. You’re doing a great job!
P.S. sorry to bail last minute on the workout tonight. This damn thing called work:(!
Congrats T! Your a natural.
Misspelling alert ,should be. You’re.
Sorry for the delay, storm knocked out our internet!
6pm
Sidlo 155 P, 6:33 Rx
Kev 155 P, 6:36 Rx
James 245 P, 9:10 (40)
Anthony 85 mm, 6:30 (20)
Peter 65 mm, 8:03 (20)
Stacey 65 mm, 9:08 (15)
Nikki G. 45 mm, 8:09 (100m,10)
Great work tonight guys!