Front Squat 1-1-1-1-1-1-1
Then
In 3 minutes, run 400m and complete as many front squats (50% 1RM) as possible.
WOD Notes: We are finding a training max for front squats today. Same rules as always: get really heavy without sacrificing form, aim to never fail a rep. The metcon is designed to be a full sprint leaving you with 60 to 90 seconds to front squat while your heart rate is extremely high. If your fastest 400 takes more than 2 minutes, consider rowing or decreasing the distance. Compare front squats to 141107.
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I cannot wait to be there at 7pm!
Has anyone been to any crossfire gyms in new orleans? looking for a recommendation for next week.
Results:
6:15
Adam 210 PR+15, 16@95
Patrick M. 245 PR+30, 15@125
Mohyeed 230, 15@125
Erik M. 325 PR!, 21@160
Dan E. 275, 18@140
Jenn 185, 13@95
MC 155, 17@85
JOhn 325, 23@165
9:30
Chris A 185, 15@125
Ron 290 Pr!, 7@145
Carl 255, 26@125
Erik P. 185PR!, 14@95
Eric D. 245, 4@135
Chris S. 155 PR!, 10@75
Kelly K. 170 PR+20!, 18@85
Jess V. 125, 19@65
Julie M. 105, 14@55
Nadine 100d, 10@45
Katie L. 115 PR!, 12@55 row
Anthony 225, 15@115
Quinn 165 PR!, 18@85
Sara P. 45×3, 5@15
Moira 70 PR!, 11@35
Katie N. 155 PR!, 21@75
4:00
Paul 215 PR!, 25@105
Tom S. 185, 23@95
Murray 265 PR!, 20@135
Steve P. 245 PR!, 21@125
5:00
Robbie 225, 21@115
Doug 145, 20@70
Tim 95×3, 15@65
Nikki K. 125, 12@65
Tina 125, 🙂 @65
Cathy 55-1″, 🙂 @35
Tav 275, 16@145
Sabol 210, 17@165
Bob 265, 14@135
Pugh 205, 21@115
Julie R. 180, 16@90
Kerri 135, 10@65
Sarah W. 155, 20@85 row
6:00
Tanya 125 across, 12@65 row
Erin 140 PR!, 16@75
Daria 115, 10@55 row
Dani 170 PR! 19@85
Dave 300 PR!,+15, 26@150
Sarah L. 125, 21@65
Peter 175 PR!, 15@85
Vince 200, 24@100
Stuart 155, 12@75
Hats off to Tim and Sara P in their first class today and good work on all the PR’s. Keep them coming!
Welcome Tim!
Just wanted to thank Tanya for being so awesome to my “kid”. He ABSOLUTELY loved it and it made him feel strong. This is such a great way to boost self esteem in kids who feel a little left out in group sports! LOVE YOU ICA!!!!
7:00
Rachael 105, 16@50
Gabe 85, 9@45
Gena 75, 8@45
Alex 295, 10@145 75lb PR!!!
Joanna 145, 18@70
Laurie 125, 11@65
Kelly K 130, 20@65
Patrick 185, 20@95