Complete for time:
- 30 burpees
- 30 back squats (135/95#)
- 20 burpees
- 20 front squats (135/95#)
- 10 burpees
- 10 overhead squats (135/95#)
WOD Notes: This is designed to be a fast workout. The weight for each type of squat should be something that you could do unbroken if it weren’t sandwiched between so many burpees. If you can’t overhead squat, you will perform 20 front squats again. If you can’t get the bar on to your back and there are no racks available, the round of 30 will also be front squats!
Schedule Notes: Dr. Jon Herting will be holding hours in the back room at ICA this Saturday, Jul 2 during gym hours. He is a physical therapist with a working knowledge of weightlifting and CrossFit in general which can be a huge help if you are struggling with any nagging pains. If you are interested in seeing him, call 484-800-8186 to set up an appointment.
Fourth of July Notes: Regular classes have been cancelled for Monday, July 4th. In their place we will have an open gym session from 8:00 to 10:00 am. You can come in to work on anything you like!
This Post Has 4 Comments
6:15
Murray 11:28 Rx
Patrick 12:09 Rx
Dan 9:29 Rx
Erik 14:03 (95, 2xFS, R)
Tyson 15:37 (chargers, 2xFS)
Faith 9:58 (35, 3xFS)
Ceil 11:28 (chargers, 85, 2xFS, R)
Nicole 12:05 (45, 2xFS)
Jenn 9:31 Rx
***R = Rack***
Thanks for the early results post, Sebastian!
Results:
9:30
Jen C. 10:11 (65)
JIm C. 14:59 (95)
Matt S. 12:43 (125)
Ed 13:40 (BSdepth, 135 FS)
Tom S. 13:20 (115)
Dave C. 12:30 (FS 75R)
Quinn 12:30 (95)
4:00
Erin 11:34 (95/75OHS)
Cam 14:42 (75 back squats 30-20-20, pukie at 11:25)
Jess S. 11:38 (35FS)
Caine 10:14 (135FS R)
Ryan P. 11:52 (16″, 95FS)
Marissa C. 14:53 (R, 65BS)
Mike C. 12:56 (135 FSx2)
Lombardi 8:58 (95, 65OHS)
Steve 13:05 (135 FS)
Brooks 10:59 (95/65OHS)
Vanessa 12:39 (55FS)
Pat B. 13:54 (115FS)
Shawn 15:46 (85FS)
Austin 7:16 Rx
Max 11:51 (30# slamball squats to 12″ box)
5:00
Chase 10:50 (115FS)
Austin 7:11 Rx
Tav 13:40 Rx
Tina 11:30 (65FS)
Dani 13:27 Rx
Robbie 🙂 Rx
Melissa 9:40 (PB, 55, FS)
Boelker 8:06 Rx
Kenny 13:40 (95, 2xFS)
Natalie 16:03 (1/2 burpees, 65 to 14″ back squat)
Bob K. 13:58 (95, 75 OH)
Tim 13:33 (95, 2xFS)
Jeff 12:12 (R95BS, 75FS, bs)
DK 12:38 (135/115/95)
7:00
Andrew 11:43 (115depth, FS)
Daniel 10:58 (95 BS/FS, 75OHS)
Fenn 10:40 (35, 2xFS)
Patrick S. 11:57 (2xFS)
Jacki 12:48 (55)
Alyssa 14:01 (65, 2xFS)
Marvin 12:40 (75d, 20FS)
Boelker 8:13 Rx
6:00
John 8:14 Rx
Jake 12:26 (BS, R)
Andy 🙂 (85, 15FS)
Joe S. 🙂
Ryan 14:20 Rx
Nik 9:25 Rx
KTS 11:01 (20FS)
Daria 🙂
Mel 11:48 (20FS)
Jen T. 13:15 (70, 20FS
Danielle 11:51 (65)
Tobin 11:49 (65)