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

17 comments:

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

    METCON- 5 cleans @ 85lb

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  2. 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

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

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

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

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  6. 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

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

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

    METCON: 10-2'sies @ 65#

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  9. 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!

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  10. 45x3. 55x3. 65x3. 85x3. 105x3. 115x1

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

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  11. 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

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

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

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

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

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

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

    My legs are fried.

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  16. 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

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  17. Swod: warmed up with light front squats

    WOD: 22:19 substituted cleans with wall balls

    2 strict pullups. Yahoo!

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