Monday 5.02.11

Can you spot the two Ryan's from their Level 1 certification this past weekend.  Good work guys!

SWOD: Front Squat 3-3-2-2-1-1-1

Metcon: For time:
Reps of 10,9,8,7,6,5,4,3,2,1 of:
-Cleans (135/85)
-Run 200 m

For the SWOD, work up to a 1 RM for the day.  It's Monday, so if you're feeling it go for a PR.

For the metcon, it is just one run each round.  The reps only count for the Cleans.  The Cleans are full squats in the catch position.

Post weights and times to comments. cc
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17 comments:

  1. kateMonday, May 02, 2011 6:02:00 AM

    SWOD- 55x3, 55x3, 75x2, 75x2, 115x1,115x1

    METCON- 5 cleans @ 85lb

    ReplyDelete
  2. MattMMonday, May 02, 2011 8:08:00 AM

    CFFB WOD: slightly modified. wasnt feeling it today

    Backsquat 12x2 @ 225#
    PushPress 1-1-1-1-1 up to 245#
    VW: 21-15-9 benchpress @135, pullups 6:44

    ReplyDelete
  3. JamieMonday, May 02, 2011 8:19:00 AM

    SWOD: 55-55-75-75-115-115
    Metcon: Rd 4 of cleans @ 65#

    ReplyDelete
  4. danyelMonday, May 02, 2011 9:56:00 AM

    SWOD: 95,100,105
    Metcon: 21:14 completed 10-9-8-7-6-5-4 then had to go work

    ReplyDelete
  5. NicoleMonday, May 02, 2011 10:58:00 AM

    SWOD: 65-85-105-115-125-135
    MetCon: Rx 21:41
    So happy to be back :)

    ReplyDelete
  6. Larry DMonday, May 02, 2011 5:26:00 PM

    So it pays to read what the workout is the night b4. I ran a mile, then the workout.
    SWOD 135, 155,175, 195, 205.

    Metcon 115@24:02, rnds 7,5,3 were clean n jerks

    ReplyDelete
  7. ALANMonday, May 02, 2011 6:08:00 PM

    SWOD: FRNT SQUT 305 "PR" BY TEN LBS
    METCON: 28:29 RXD TRIED TO CONCENTRATE ON FORM.

    ReplyDelete
  8. JoyceMonday, May 02, 2011 6:34:00 PM

    SWOD: 65, 75 (x3) , 80, 85 (x2), 90, 95, 100 (x1)

    METCON: 10-2'sies @ 65#

    ReplyDelete
  9. DougMonday, May 02, 2011 7:34:00 PM

    swod: 95/115 135/155 165/(failed@ 185,failed @ 175 both pr attemps, should have tried 175 first.
    metcon torture wod: @ 125#..33:00 to complete it,thanks for the extra 3 minutes Craig,for the push Scott and the encouragement pink ladies!

    ReplyDelete
  10. KimMonday, May 02, 2011 8:09:00 PM

    45x3. 55x3. 65x3. 85x3. 105x3. 115x1

    85lbs with rower set at 10 finished my 6 in 30 min

    ReplyDelete
  11. KellyMonday, May 02, 2011 8:40:00 PM

    I just did my first 2 kipping pullups. They were kinda lame but from my doorway pullup bar it was a twist between a kipping/strict! Hope I can do it again

    ReplyDelete
  12. MaureenMonday, May 02, 2011 9:33:00 PM

    SWOD: 45, 65, 75, 85, 95, 105 (PR)
    Metcon: thru rd 5 in 20:30 at 70#s

    ReplyDelete
  13. SteffanieMonday, May 02, 2011 10:05:00 PM

    Swod: 65x3, 85x3, 105x2, 115x2, 120x1, 115x1
    Metcon: 29:33 as rx'd

    ReplyDelete
  14. HollyTuesday, May 03, 2011 1:58:00 AM

    SWOD: 145# Front Squat, PR!
    Metcon: 25:35, rx

    Welcome back Nicole. Nice to have you back kicking my butt in class :)

    ReplyDelete
  15. Kevin R.Tuesday, May 03, 2011 7:38:00 AM

    SWOD: 135X3, 185X3, 205x2, 215X2, 225x1, 235X1 PR!

    Metcon: Finished Round of 5 reps, RX'd.

    My legs are fried.

    ReplyDelete
  16. Melissa MurphyTuesday, May 03, 2011 9:13:00 AM

    SWOD: 65x3, 85x3, 115x2, 115x2, failed several times at 125#, my foot just wasn't having it!

    Metcon: finished round of 3 reps, rx'd cleans/pwr cleans

    ReplyDelete
  17. JennyTuesday, May 03, 2011 5:25:00 PM

    Swod: warmed up with light front squats

    WOD: 22:19 substituted cleans with wall balls

    2 strict pullups. Yahoo!

    ReplyDelete

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