Back squat 1-1-1-1-1
then
30 med ball rocking stand ups (20/14#)
WOD Notes: Compare to 1 rep max back squat to our 2018 power meet results or CrossFit total on 171030. For the cash out – see a YouTube demo of med ball rocking stand ups HERE. Chose a partner and complete 30 each, alternating. The sub for anyone who can’t compete this movement is 30 “rolling like a ball” exercises.
Community Notes: Happy birthday Austin!
FYI: Our new bulletin board recognizes and celebrates our long-term members, who have been with us 1 year or longer. If you think you should have a spot on the board and we missed you, please let us know! Thank you to all our loyal members… you are the backbone of our community!
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5:15am
Mark G – 315
Alan S – 265
Danielle S – 135 (5×5)
Daria – 135 PR
Franco S – 375
Jenn T – 205
Steph E – 75 (5×5)
6:15
Iggy 145 (7×15 tempo)
Craig H. 185
Ash 125 (5×5 tempo)
Bob K. 325
Derek E. 305 PR
6pm
Ben 225 PR!
Derek
Douglas
Don 235
John W 395
Nik 235
Blake 325
Janet 205
Andrew 300
Results:
9:30
Tanya 265 PR!
Allison 165
Mado :0
Luke L. 285
Jack 135 to 16″ x5s
Tiffany 155
Betsy 125
Joel 365
Kyle E. form
Ricky 275
Rey 205 PR!
4:00
Sofia 85, 10
Ceil 185
Christine 75 to 18″x a lot
RObbie π
Steve K. 265
Matt D> 65 x a lot
Kyle K. 265 PR!
Tom S> 255
Heather 185 PR!
Catherine 120
MIke C. 285
Pat B. 320 PR!
Caine :0
Vicki 280
Austin π
5:00
Colin 335 PR!
Jeff 245 Tie PR!
Tim C. 205
Doug 95x5x a lot
Joel V. 125 x3 x a lot
John C. 275 PR!
Morgan 80×5
NIkki K. 130×3
7:00pm
Erik 265 PR!
Elissa 210 PR!
Alexa 210
Rob G 335
Chris L 225 PR!
Not bad for the day after MURPH!!